Powderless PNB Choc Bulking Smoothie

Designed for rapid growth and recovery, this pre/post-workout shake is tasty and convenient without relying on protein powder.  Egg white provides bioavailable protein, flaxseeds provide omega 3 and rolled oats offer carbs for rapid replenishment of glycogen.  The milk base provides both fat and carbs to refuel and grow and PB2, cocoa powder and peanut butter create a delectable taste.  


One serve provides 980 calories, 55 g protein, 45 g fat, 75 g net carbs and P:E = 0.5.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 1 cup milk (2% fat)
  • ½ cup rolled oats
  • 1 small (6″ to 6-7/8″ long) banana
  • 1 tbsp natural peanut butter
  • 4 tbsp pB2 powdered peanut butter
  • 2 tbsp cocoa powder, unsweetened
  • 9 tbsp liquid egg whites
  • 2 tbsp ground flaxseed
  • 140 g (5 oz) nonfat plain Greek yoghurt
  • 1 tsp vanilla extract
  • ½ cup ice


  • Combine all ingredients into a blender. Blend them together.
  • Drink and enjoy the brain freeze!

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a few days of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.