High Protein Chocolate Thick Shake for Energy and Recovery

Whether you’re preparing for a high-intensity workout or supporting recovery afterwards, this shake is both delicious and nourishing.

The combination of banana, avocado and full-fat milk provides complex carbohydrates and healthy fats for sustained energy, while the Enlighten Me Meal Replacement Shake in Chocolate flavour delivers high-quality protein to support muscle repair and recovery.

It’s a simple, balanced shake that tastes indulgent yet fuels your body the right way - gluten free and can be made FODMAP friendly with a few easy swaps.

🥣 Ingredients

• 2 scoops Enlighten Me Meal Replacement Shake – Chocolate Flavour
• 300 ml full-fat (or lactose-free) milk
• 1 frozen medium firm banana (see FODMAP note below)
• ½ medium avocado (or 2 tbsp for low FODMAP)
• 1 tbsp cacao powder
• 2 ice cubes (optional)

🧊 Method

Add all ingredients to a blender.
Blend until smooth and creamy.
Pour into a tall glass and enjoy.

🌿Make It FODMAP Friendly

This recipe can be easily adapted for those following a low FODMAP diet:

• Swap regular milk for lactose-free full-fat milk.
• Reduce avocado to 2 tablespoons (about ¼ avocado).
• Use a firm, just-yellow banana rather than a ripe one.

The ripeness of the banana makes a real difference. Firmer bananas (green to just yellow) are low FODMAP, while ripe bananas with brown spots contain higher levels of oligo-fructans.

👩🍳 Nutritionist Bow's Note

“This shake provides the perfect balance of protein, carbohydrates, and healthy fats - ideal for sustained energy or post-exercise recovery. Choosing lower FODMAP options helps keep it gentle on digestion while maintaining flavour and satisfaction.”

           — Bow, Enlighten Me Nutritionist

🌞 Why You’ll Love It

• High in protein for muscle support and fullness
• Free from gluten and artificial sweeteners
• FODMAP friendly with simple swaps
• Creamy, chocolatey and naturally energising