Impact Whey (Myprotein) (1 Serving), Peanut Butter (1 Tablespoon) and English Banana Shake (1 Cup)

Use a smaller banana portion (for example, half a medium banana) and add ice or water to maintain shake volume without adding extra carbohydrate.

Keep the peanut butter unsweetened and portion it to about 1 tablespoon; avoid flavored or sweetened varieties.

Choose an unflavored or no-added-sugar whey powder, and mix the shake with water or unsweetened milk rather than sweetened milk, juice, honey, or syrups.

Drink the shake alongside or after a balanced meal containing non-starchy vegetables, protein, and healthy fats instead of having it on an empty stomach.

Add 1–2 teaspoons of chia seeds or ground flaxseed to slow absorption; increase fluid and blend well.

Take a 10–20 minute easy walk soon after having the shake, if appropriate for you.