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Introduction 📝
Smoothies are delicious drinks made by blending fruits, vegetables, nuts, and more. This peanut butter banana smoothie is an ideal choice for healthy weight gain, especially if you’re avoiding yogurt. It’s nutrient-dense, energizing, and super creamy — even without dairy!
🍌 Ingredients
- 1 large ripe banana
- 2 tablespoons natural peanut butter (unsweetened)
- 1 cup whole milk (or full-fat oat/soy milk)
- ¼ cup rolled oats
- 1 tablespoon honey or 2 soft dates
- 1 tablespoon chia seeds (soaked in ¼ cup water for 10–15 minutes)
- 1 scoop protein powder (optional: vanilla or chocolate)
- 4–5 ice cubes
🌀 Instructions
- Soak chia seeds in ¼ cup water for 10–15 minutes until gel-like.
- Add banana, peanut butter, milk, oats, honey/dates, soaked chia seeds, protein powder (if using), and ice cubes to a blender.
- Blend on high for 30–45 seconds until smooth and creamy.
- Pour into a glass and enjoy immediately. Best served cold.
⚠ Allergy Warning
Peanuts: May cause allergic reactions. Substitute with sunflower seed butter if needed.
Milk: Use non-dairy milk (e.g., oat, soy, or almond) if lactose intolerant or allergic.
Chia Seeds: Avoid if allergic to seeds.
Protein Powder: Check labels for dairy, soy, or nut ingredients.
📊 Nutrition Facts (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 600–700 kcal |
| Protein | 15–25 g |
| Fats | 25–30 g |
| Carbohydrates | 60–70 g |
| Fiber | 8–10 g |
💡 Tips for Healthy Weight Gain
- Drink this smoothie after workouts or as a calorie-rich breakfast.
- Add more nut butter, soaked almonds, or coconut cream to increase calories.
- For extra nutrition, blend in a handful of spinach or a spoon of flaxseed oil.
📚 References
💬 Share Your Smoothie!
What kind of high-calorie smoothie do you enjoy for weight gain? Share your favorite recipes or tips in the comments below — let’s grow stronger together! 💪
🤔 Frequently Asked Questions
Can I use almond butter instead of peanut butter? Yes! Almond butter is also high in calories and healthy fats, making it a great substitute.
Can I make this smoothie dairy-free? Absolutely — use full-fat oat milk or soy milk for a creamy texture without yogurt.
Is it okay to drink this every day? Yes, if it fits your nutritional goals. It's packed with nutrients, but balance is key!
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