High-calorie, high-protein smoothie (lactose-free)
Dietitian's tip: To make the recipe higher in calories, add 1 tablespoon of flaxseed oil for an additional 120 calories, 14 grams of fat and no sodium or cholesterol per serving.
SERVES 1
Ingredients
1 cup soy yogurt
1 cup sweetened soy milk
1 medium banana, cut into chunks
2 tablespoons wheat germ
2 tablespoons protein powder
Directions
In a blender, combine the yogurt, soy milk, banana chunks, wheat germ and protein powder. Blend until smooth.
Pour into a tall frost-chilled glass and serve immediately.
Nutritional Analysis(per serving)Serving size: 2 1/2 to 3 cups
Calories 471 Cholesterol 1 mg
Protein 28 g Sodium 146 mg
Carbohydrate 73 g Fiber 12 g
Total fat 8 g Potassium 863 mg
Saturated fat 1 g Calcium 643 mg
Monounsaturated fat 0 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 2
Protein and dairy 3
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 2
Milk and milk products 3
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Fruits 1
Dairy foods (low-fat or fat-free) 2
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00628 
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