I often have trouble thinking of a meal to make and I often don’t have much time to make or eat a meal.

Enter: smoothies

Here’s my basic recipe, which seems like a fairly good meal replacement:

1 cup milk (see
Dairy sensitivity?
if applicable)
1 cup yogurt
1 cup frozen blueberries (or strawberries)
1 cup frozen chopped spinach
1 banana
1/4 cup smooth salted almond butter

Optional (partially depending on weight goals and how your smoothie fits into your regimen)

1 Tbs flax seed oil
1 Tbs ground flax seeds
Scoop of protein powder


I highly recommend drinking this with a nice big straw.

I use blueberries and strawberries because they’re low-fodmap, so that’s what I have in the freezer, and blueberries have antioxidants, but you can use other fruit.

I go through phases of not being able to eat bananas at the right pace — as they ripen, you can peel and chop them and put them in a plastic bag in the freezer to use when it’s smoothie time. If you have someone in the house with digestive issues, you might consider using/freezing them when they’re still a little green.