I have been primarily using 20g of whey (29.4g is the serving size for the Optimum Nutrition that I'm using), 40-50g of frozen strawberries, 30-35g of frozen blueberries, 45-55g of banana, 56g (1/4c roughly) of either Stoneyfield FF French Vanilla or Lowfat Vanilla yogurt (they have the same number of calories per serving, I needed to add a little fat to my mix), 2 oz. skim milk, a few ice cubes. I have thrown in 15g of frozen raspberries sometimes, today I tossed in 15g of frozen dark red cherries, I indulge sometimes add throw in 1 tbsp of lite chocolate syrup and adjust the fruit down a little to compensate for that. I come in at 225-235 calories, 1.5ish grams of fat. I'm finding that I'm not as hungry in the morning with the extra protein in the smoothie, plus I exercise in the AM so protein right after is good.
I'm thinking about trying to work peanut butter into the mix once I up calories for maintenance, can't get a good vision of what to mix it with... banana and chocolate syrup, maybe...
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