Banana (1 Medium (7 Inches To 7 7/8 Inches Long)) and Protein Shake (1 Cup)

Use a smaller, slightly underripe banana rather than a very ripe one; blend it with unsweetened protein powder and water or unsweetened almond milk.

Add 1–2 tablespoons of chia seeds or ground flaxseed to the shake to slow carbohydrate absorption.

Include a small handful of almonds or walnuts alongside the shake for extra fat, fiber, and satiety.

Choose protein powder with no added sugar, maltodextrin, honey, or fruit juice powders.

Have the shake after a balanced meal or with a fiber-rich snack such as plain Greek yogurt, rather than on an empty stomach.

Take a 10–20 minute easy walk after drinking the shake to help reduce the post-meal rise.