This smoothie uses ordinary foods rather than a supplement: plain nonfat Greek yogurt, 2% milk and ripe banana. It can be a convenient snack or a food choice after activity if it suits your routine. Its category does not mean that everyone needs a post-workout drink or must consume it within a particular time window.
The amounts below describe this recipe, not an individualized recovery prescription. The original post-workout calculator follows a separate body-weight formula; its output should not be assumed to match this serving. The full protein, available-carbohydrate and fat estimates let you compare the recipe transparently. Weigh the milk in grams rather than assuming that a volume measure has the same weight.
Make the quantities work for your meal
Adjust one portion.
Start with one serving of this recipe, then change its size. Each nutrient changes together; increasing protein also changes carbohydrate, fat and energy.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Timing is an estimate, not a record of a tested kitchen session. Nutrition is calculated from the exact USDA ingredient states listed below.
Measured ingredients
- 150.0 g Plain nonfat Greek yogurt
USDA ingredient and calculator
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) · FDC 170894 · Source dataset
Send this amount to the Food Calculator → - 100.0 g 2% milk with vitamins A and D, weighed in grams
USDA ingredient and calculator
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D · FDC 171267 · Source dataset
Send this amount to the Food Calculator → - 100.0 g Raw ripe banana, peeled and weighed
USDA ingredient and calculator
Bananas, raw · FDC 173944 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- Peel the banana and weigh 100 grams of edible fruit. Place it in a clean blender with the weighed yogurt and milk.
- Secure the lid according to the blender instructions. Blend until smooth, stopping and stirring safely if needed. No cooking is required.
- Pour the entire mixture into a glass and serve promptly. Adding juice, honey, nut butter, protein powder or other ingredients changes the estimate and would need to be counted separately.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 228
- Protein (g)
- 19.7
- Total carbohydrate (g)
- 33.0
- Fiber (g)
- 2.6
- Available carbohydrate (g)
- 30.4
- Total fat (g)
- 2.9
Original added-fat equivalent (÷1.5): 1.93. This is a separate convention, not an extra fat allowance.
Separate block counts do not mean this recipe is an exactly balanced Zone meal. Total carbohydrate is shown as well as carbohydrate minus fiber. Nutrients are scaled from USDA reference entries and summed before rounding; they are estimates, not a laboratory analysis.
Source and preparation notes
Preparation time is an estimate and depends on your appliance. The recipe does not include ice or added water, and no finished-glass volume is claimed. This is an ordinary meal or snack idea, not a performance guarantee, supplement recommendation or mandatory post-exercise feeding window. The listed weight is peeled banana. Use plain nonfat Greek yogurt and the specified milk type; changing them changes the nutritional calculation. Database-derived estimates, not laboratory analysis. Brands, foods and cooking methods vary. Cooked foods are weighed after cooking as named in the source record. Reheating may change water content; no finished per100g concentration or cooking yield is claimed. Times are editorial estimates; these recipes have not been kitchen-tested.
Keep the bigger picture in view.
These are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.