High-calorie, high-protein smoothie

Ingredients

• 1 cup vanilla yogurt
• 1 cup 2 percent milk
• 1 medium banana, cut into chunks
• 2 tablespoons wheat germ
• 2 tablespoons protein powder

Directions

In a blender, combine the yogurt, milk, banana chunks, wheat germ and protein powder. Blend until smooth. Pour into a tall frost-chilled glass and serve immediately.

Serving Information

Serves 1

Nutritional analysis per serving

Calories: 608
Total carbohydrate: 75 g
Cholesterol: 57 mg
Dietary fiber: 7 g
Monounsaturated fat: 4 g
Protein: 32 g
Saturated fat: 9 g
Serving size: 2 1/2 to 3 cups
Sodium: 301 mg
Total fat: 20 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 2
Fats and oils: 1
Fruits: 1
Meats, poultry and fish: 1

Diabetes Meal Plan Choices

Fats: 4
Fruits: 2
Milk and milk products: 4

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Fruits: 2
Protein and dairy: 4