Fly High Fitness Boston by Benny Chadwick

WHY ARE WE YELLING

Approximately 400–450 calories, 40–45g protein, and 9–11g fiber.

Recommended recipe

Ingredients

* 1 cup frozen strawberries
* ½ frozen banana
* ¾ cup plain nonfat Greek yogurt
* ¾–1 scoop vanilla protein powder
* ¾ cup dairy or fortified soy milk
* 1 tablespoon chia seeds
* ½ teaspoon vanilla extract
* Small pinch of salt
* Ice as needed
* Optional: cinnamon or lemon zest

Best method

1. Add the milk to the blender first.
2. Add the Greek yogurt, protein powder, chia seeds, vanilla, and salt.
3. Add the frozen strawberries and banana last.
4. Blend on low before gradually increasing the speed.
5. Add more milk if it’s too thick or ice if you want it frostier.

The pinch of salt and vanilla make the fruit taste sweeter without needing honey or added sugar. Frozen fruit creates a thicker smoothie without watering it down with excessive ice.

The shortcut

Blend:

* One bottled vanilla protein shake
* 1½ cups frozen strawberry-banana fruit blend
* 1 tablespoon chia seeds

This takes about two minutes and still provides roughly 30–35g of protein. Look for a shake with around 25–30g of protein and minimal added sugar.

Popular variations

* PB&J: Strawberries, vanilla protein and powdered peanut butter
* Chocolate-covered strawberry: Strawberries, chocolate protein and cocoa
* Blueberry muffin: Blueberries, vanilla protein, oats and cinnamon
* Chocolate PB banana: Banana, chocolate protein, powdered peanut butter and cocoa
* Tropical: Mango, pineapple, Greek yogurt and vanilla protein
* Green tropical: Mango, pineapple, spinach and vanilla protein

Why it works

A typical fruit smoothie can contain plenty of carbohydrates but surprisingly little protein or fiber. This version uses:

* Greek yogurt and protein powder for muscle-supporting protein
* Whole fruit instead of juice for fiber and volume
* Chia seeds for additional fiber and healthy fats
* Strawberries for vitamin C
* Banana for potassium, sweetness and a creamy texture