English Banana Shake (1 Cup)

Use a smaller banana shake portion, or split it into two servings spaced a few hours apart.

Choose a less-ripe banana and use only half of it; add strawberries or raspberries for volume and flavor.

Blend with plain Greek yogurt or unsweetened milk instead of sweetened yogurt, ice cream, condensed milk, sugar, honey, or syrup.

Add chia seeds, ground flaxseed, or a spoonful of natural peanut or almond butter to slow absorption.

Have the shake alongside a protein-rich food such as eggs or plain cottage cheese rather than drinking it on an empty stomach.

Take a 10–20 minute easy walk after having the shake, if appropriate for your health and mobility.