Ingredients

• 200 g unsweetened greek yogurt — chilled
• 40 g whey protein powder vanilla — scoop
• 40 g rolled oats — dry
• 30 g baby spinach — washed
• 80 g banana — sliced, frozen if possible
• 8 g unsweetened cocoa powder — plain
• 250 ml chilled lactose-free milk — cold
• 10 g ground flaxseed — ground optional

Instructions

1. Add the chilled milk and greek yogurt to a blender first to create a liquid base that blends smoothly and is gentle on the stomach.
2. Add the rolled oats and ground flaxseed, then let them sit in the liquid for 3–5 minutes to soften for easier digestion.
3. Add the baby spinach, sliced banana, whey protein powder, and cocoa powder on top of the softened oats.
4. Blend on low for 20–30 seconds, then increase to high and blend until completely smooth and creamy, adding a little extra milk or cold water (10–20 ml at a time) if the texture feels too thick.
5. Taste and, if needed, add a small amount of non-caloric sweetener, then blend briefly again.
6. Pour into two small glasses; sip slowly over 10–15 minutes to reduce nausea risk and support steady energy.