Shake recipes

[jdinca]

I did a search and didn't find exactly what I was looking for, so I thought I would start this thread.

This is the shake recipe I've been using for a few years:

1 cup 1% milk
1 scoop Optimum Nutrition Protein Powder
2 tbsp flax seeds
1/2 cup blueberries
1 banana
1 cup ice

The nutritional breakdown is as follows:

Calories - 572
Fat - 12.5 grams
Carbs - 83.5 grams
Protein - 38.5 grams
Sugars - 48.5 grams

I'm not concerned about saturated vs. unsaturated fat. My cholesterol ratio is such that it's not a big deal. Looking at the breakdown, what I am concerned about is the carbs and sugars are a little higher than I would like.

I'm looking for input on modification and also to see what others throw in the blender. I have no specific goal with my shake other than a reasonable balance plus the benefits of the flax seeds and the blueberries.

What do you do?

[partyboy]

I don't have the nutritional facts but here're the ingredients in the order I put them in the blender:

1 cup ice
1 cup vanilla (or banana or chocolate) yogurt - *I use fat free
2 spoons of peanut butter (or more)
1 banana
1 scoop of whey protein
low fat chocolate syrup to taste

[jdinca]

I don't have the nutritional facts but here're the ingredients in the order I put them in the blender:

1 cup ice
1 cup vanilla (or banana or chocolate) yogurt - *I use fat free
2 spoons of peanut butter (or more)
1 banana
1 scoop of whey protein
low fat chocolate syrup to taste

Did a quick rundown for ya. I used the same protein powder I use, one ounce of reduced fat peanut butter and 2 tbsp lowfat chocolate syrup.

Calories - 746
Fat - 12 grams
Carbs - 141 grams
Protein - 40 grams
Sugars - 74 grams

I'm hoping TeM drops in at some point to give some input.