GlobalSmoothie

Berry Delicious Shake

A full breakfast berry protein shake with silken tofu, soy milk, soy yogurt, oats, wheat germ, peanut powder and flax β€” built to drink from a bottle rather than eat as a bowl.

Eat nowPortableContains gluten, peanuts, soy
Hands-on4 minTotal time6 minEnergy683 kcalProtein45g
Recipe details
HeartyEasy-going

Equipment: Blender

Keep chilled after cooking

Berry Delicious Shake
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Fruit

Body

Flavour

Now we make

Method

4 min hands-on 6 min altogether
  1. 1
    Blend 240ml unsweetened soy milk, 40g oats, 15g wheat germ, 20g peanut powder and 7g ground flaxseed for 30 seconds, then rest for 2 minutes so the grains and seeds hydrate before the fruit goes in
    πŸ– 2 minπŸ’€ 2 min unattended
  2. 2
    Add 100g plain, unsweetened soy yogurt, 220g silken tofu, 80g frozen blueberries, 80g frozen raspberries, Β½ ripe banana, Β½ tsp vanilla extract, ΒΌ tsp cinnamon and 5ml lemon juice. Blend on high for 45-60 seconds until completely smooth and drinkable, adding a splash more soy milk only if needed
    πŸ– 1 min
  3. 3
    Pour into a bottle or large glass. Drink immediately, or chill and shake well before drinking later the same day
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin B2CalciumMagnesium
Lower inVitamin AVitamin EVitamin K

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

683kcal

33%
Top contributors
Oats Β· 21%Silken Tofu Β· 17%Peanut Powder Β· 11%
26% cal

Protein

44.8g

71%
Top contributors
Silken Tofu Β· 27%Peanut Powder Β· 24%Soy Milk Β· 15%
44% cal

Carbs

74.9g

Top contributors
Oats Β· 28%Banana Β· 14%Blueberries Β· 12%
30% cal

Fat

22.7g

32%
Top contributors
Silken Tofu Β· 27%Soy Milk Β· 17%Flaxseed Β· 13%

Small numbers, big impact

Everyday essentials

Fibre21.33g
73%
Top contributors
Raspberries Β· 24%Oats Β· 18%Peanut Powder Β· 12%
Vitamin B122.95ΞΌg
123%
Top contributors
Soy Milk Β· 100%
Vitamin D4.18ΞΌg
28%
Top contributors
Soy Milk Β· 69%Soy Yogurt Β· 31%
Iodine0.00ΞΌg
0%
Iron7.70mg
43%
Top contributors
Silken Tofu Β· 26%Oats Β· 24%Soy Milk Β· 14%
Zinc5.70mg
52%
Top contributors
Wheat Germ Β· 32%Oats Β· 22%Silken Tofu Β· 19%
Calcium816.89mg
82%
Top contributors
Soy Milk Β· 36%Silken Tofu Β· 35%Soy Yogurt Β· 16%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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