DAY 17 – Vanilla Chia Recovery

1️⃣ Recipe Name:

Vanilla Chia Recovery Smoothie

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2️⃣ Ingredients:

• 1 tablespoon chia seeds
• 1 small banana
• 1 cup unsweetened almond milk (or oat milk)
• ½ teaspoon pure vanilla extract
• ½ teaspoon cinnamon (optional)
• 1 teaspoon honey or maple syrup (optional)
• Ice cubes (optional)

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3️⃣ Blend Instructions:

1. Add almond milk, banana, chia seeds, vanilla, and cinnamon to your blender.
2. Blend for 30–40 seconds until creamy.
3. Let the smoothie rest for 3–5 minutes to allow chia seeds to thicken slightly.
4. Pour into a glass, stir, and enjoy a protein-packed, fiber-rich breakfast.

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4️⃣ Nutrition Snapshot:

• Calories: ~190
• Natural Sugar: ~10 g
• Key Nutrients:
  • Omega-3s (chia seeds) – reduce inflammation and aid tissue recovery
  • Potassium (banana) – supports muscle repair and hydration
  • Calcium (almond milk) – strengthens bones and balances nerves
  • Magnesium (chia, banana) – relaxes muscles and promotes steady energy
• Fiber: ~6 g

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5️⃣ Health Focus Tag:

🌿 Muscle Recovery & Morning Calm

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6️⃣ Meal Replacement Suggestion:

🥤 Replace your breakfast with this smoothie to restore muscles, calm your system, and start the day with sustained energy and focus.