Peanut Butter Banana Bulk Smoothie
Bulk-friendly liquid calories without the food coma. Two bananas, real peanut butter, oats and milk. Drinks easy, lands at 720 kcal.
You need
- 1 blender
- 1 tall glass
Ingredients
For 1 serving
- 2 ripe bananas (frozen is better)
- 350 ml (1.5 cups) whole milk
- 40 g (1/2 cup) rolled oats
- 30 g (2 tbsp) natural peanut butter
- 1 scoop (~30 g) whey protein (vanilla or chocolate)
- 1 tsp cocoa powder (optional)
- 1 Medjool date, pitted (optional, for thickness)
- few ice cubes
How to cook
Drop everything into the blender. Liquids first so the blades have something to grab.
Blend on high for 45 to 60 seconds until completely smooth. Scrape down once if needed.
Taste. Too thick? Splash more milk. Too thin? Another half banana or a few ice cubes.
Frozen banana is the move. Same calories, much thicker mouthfeel, no ice dilution.
Pour into the tall glass. Drizzle a little extra peanut butter on top if you're going for the photo.
Drink within 10 minutes before it separates.
Why it fits a build muscle goal
- 720 kcal you can drink in 3 minutes. Easier than a third meal when your appetite caps out.
- 38 g protein from whey + milk. Anchors the bulk smoothie so it's not just sugar.
- Real food calories (banana, oat, peanut butter) instead of a 1000 kcal mass gainer that tastes like cardboard.
Pann is your AI cooking assistant: tell it what you've got and it builds the meal around it, quietly sized to your build muscle goal. No food database, no log spiral.