Whey Protein (Muscle Blaze) (1 Serving), Collagen Peptides (Healthkart) (1 Serving), Avocado (1 Avocado, Ns As To Florida Or California), Bananas (1 Medium (7 Inches To 7 7/8 Inches Long)), Peanut Butter (1 Tablespoon) and Milk (1 Cup)

Replace the banana with a smaller serving of berries, such as raspberries, strawberries, or blackberries.

Use unsweetened milk and choose an unflavored whey protein powder without added sugar or maltodextrin.

Keep peanut butter to a measured portion and select a natural version containing only peanuts and salt.

Have the shake with a meal containing avocado, eggs, or other protein rather than drinking it alone.

Reduce the total carbohydrate load by using half the usual fruit portion and adding ice, water, or unsweetened almond milk for volume.

Take a gentle 10–20 minute walk after eating, if appropriate for you.