4 Steps to a Delicious, Healthy Smoothie for Cancer Survivors

INFORMATION PROVIDED by ABRAMSON CANCER CENTER AT THE UNIVERSITY OF PENNSYLVANIA IN PHILADELPHIA

Choose one option from each category, and blend away! Please note: Nutrient information varies by brand, so it’s important to read the labels.

STEP 1: CHOOSE YOUR BASE

• 1 cup whole milk (160 calories, 8 grams of protein)
• 1 cup FairLife whole milk (150 calories, 13 grams of protein)
  1 cup Ensure Plus or Boost Plus (350-360 calories, 13-14 grams of protein)
• 1⁄2 cup ice cream (160 calories, 3 grams of protein)

STEP 2: SELECT FLAVOR OF CHOICE

• 1⁄2 cup berries (25-40 calories)
• Small banana (90 calories)
• 1⁄2 cup peaches (30 calories)

STEP 3: ADD BULK PROTEIN

2⁄3 cup Greek yogurt (120 calories, 11 grams of protein)

1 tablespoon nut butter (190 calories, 7 grams of protein)

STEP 4: PICK ONE FOR EXTRA CALORIES

• 1 tablespoon chocolate syrup (50 calories)
• 1 tablespoon honey (65 calories)
• 1 tablespoon maple syrup (55 calories)
• 1⁄2 avocado (120 calories, 1.5 grams of protein)
• 1⁄2 cup fortified dry milk powder (80 calories, 8 grams of protein)
• 1 tablespoon chia seeds (70 calories, 2 grams of protein)

AFTER STEPS 1-4

SMOOTHIE EXAMPLE NO. 1 Blend FairLife whole milk, banana, peanut butter and fortified dry milk powder. Add ice if desired. This shake contains 510 calories and 28 grams of protein.

SMOOTHIE EXAMPLE NO. 2 Blend whole milk, ice cream, peaches and honey. This shake contains 415 calories and 11 grams of protein.

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