Here’s your **Top 3 Daily Driver Recipes**—carefully refined to align with your **Practical Home Cooking with Global Influences** style, emphasizing accessible ingredients, health-conscious choices, and efficient prep. These recipes are nutritionally balanced, meal-prep friendly, and packed with global flavors.

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### **🥇 1. High-Protein Global Bowl (Overnight or Hot)**
**Best For:** Breakfast/Lunch  
**Why It Wins:**  
✅ **Balanced macros** (30g protein, 50g complex carbs, 20g healthy fats)  
✅ **3 global variations** (Mediterranean, Asian, Mexican)  
✅ **Meal-prep king** (stores 4 days fridge/3 months freezer)  

#### **Base Formula (per serving):**  
- **Grains**: ½ cup cooked quinoa, brown rice, or farro  
- **Protein**: ½ block pressed tofu (or 2 eggs/4oz chicken)  
- **Veggies**: 1 cup mixed (bell peppers, spinach, carrots)  
- **Healthy Fat**: ¼ avocado or 1 tbsp seeds  
- **Sauce**: 2 tbsp (choose from below)  

#### **Global Variations:**  
1. **Mediterranean**:  
   - Add: Cherry tomatoes, cucumber, feta, olives  
   - Sauce: Lemon-tahini (2 tbsp tahini + 1 tbsp lemon juice + garlic)  

2. **Asian**:  
   - Add: Edamame, shredded cabbage, scallions  
   - Sauce: Peanut-ginger (1 tbsp PB + 1 tsp soy sauce + 1 tsp rice vinegar + ½ tsp ginger)  

3. **Mexican**:  
   - Add: Black beans, corn, jalapeños  
   - Sauce: Avocado-lime (½ avocado + lime juice + cilantro)  

**Prep Tip**: Batch-cook grains/proteins Sunday; assemble bowls nightly in 5 mins.  

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### **🥈 2. One-Pan Global Protein + Veggie Roast**  
**Best For:** Dinner  
**Why It Wins:**  
✅ **Zero waste** (uses fridge leftovers)  
✅ **4 global spice blends** (Indian, Italian, Middle Eastern, BBQ)  
✅ **Hands-off cooking** (25 mins active time)  

#### **Formula (per sheet pan):**  
- **Protein**: 1 lb chicken thighs, tofu, or chickpeas  
- **Veggies**: 4 cups mixed (broccoli, sweet potatoes, onions)  
- **Spice Blend** (choose one):  

| **Cuisine** | **Spice Mix** | **Sauce** |  
|-------------|---------------|-----------|  
| Indian | 2 tsp curry powder + 1 tsp turmeric + ½ tsp cayenne | Yogurt-mint (½ cup yogurt + 1 tbsp mint) |  
| Italian | 1 tbsp Italian herbs + 1 tsp garlic powder | Basil pesto |  
| Middle Eastern | 2 tsp za’atar + 1 tsp cumin | Tahini-lemon |  
| BBQ | 1 tbsp smoked paprika + 1 tsp brown sugar | Sugar-free BBQ sauce |  

**Method**:  
1. Toss protein + veggies with 2 tbsp oil and spice blend.  
2. Roast at 425°F (220°C) for 25-30 mins.  
3. Drizzle sauce before serving.  

**Pro Tip**: Use parchment paper for zero cleanup.  

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### **🥉 3. 15-Minute Global Wrap**  
**Best For:** Lunch/Dinner  
**Why It Wins:**  
✅ **Portable** (no reheating needed)  
✅ **3 protein options** (tofu, chicken, tuna)  
✅ **Customizable** (5+ global flavors)  

#### **Base (per wrap):**  
- **Tortilla**: Whole wheat or spinach  
- **Spread**: 2 tbsp (hummus, pesto, Greek yogurt)  
- **Crunch**: ¼ cup shredded cabbage/carrots  
- **Protein**: ½ cup (choose one):  
  - *Tofu*: Marinated in soy-ginger  
  - *Chicken*: Rotisserie or grilled  
  - *Tuna*: Mixed with Greek yogurt  

#### **Global Combos:**  
1. **Greek**: Hummus + chicken + cucumber + olives + feta  
2. **Vietnamese**: Peanut sauce + tofu + pickled carrots + mint  
3. **Tex-Mex**: Greek yogurt + tuna + black beans + corn + hot sauce  

**Pack Smart**:  
- Keep wet/dry separate (use lettuce as barrier)  
- Wrap in parchment paper + foil for freshness  

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### **📅 Sample Day with Top 3 Recipes**  
| **Meal**   | **Recipe**               | **Global Twist** | **Time** |  
|------------|--------------------------|------------------|----------|  
| Breakfast  | High-Protein Bowl        | Mediterranean    | 5 mins   |  
| Lunch      | 15-Minute Wrap           | Vietnamese       | 10 mins  |  
| Dinner     | One-Pan Roast            | Middle Eastern   | 30 mins  |  

**Total Daily Macros**: ~1,800 kcal | 120g protein | 180g carbs | 70g fat  

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### **🚀 Pro Tips for Success**  
1. **Sunday Prep**:  
   - Cook 3 cups grains + 2 lbs protein  
   - Chop 1 week’s veggies (store in water for crispness)  
   - Make 2 sauces (e.g., peanut + tahini)  

2. **Global Pantry Staples**:  
   - *Indian*: Curry powder, turmeric  
   - *Asian*: Soy sauce, rice vinegar  
   - *Mediterranean*: Za’atar, olives  

3. **Adapt for Diets**:  
   - Keto: Swap grains for cauliflower rice  
   - Vegan: Double tofu + add nutritional yeast  

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### **🌍 Why This Trio Works**  
1. **Flavor Variety**: No taste fatigue with global rotations.  
2. **Efficiency**: <1 hour weekly active cooking time.  
3. **Budget-Friendly**: Uses Walmart/Costco staples.  

**Missing something?** Add a 4th wildcard meal (e.g., slow-cooker chili) for variety!  

Let me know if you'd like the **shopping list** or **PDF cheat sheets** for these recipes.

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### **Concise Guide to Optimized Oat Bowls & Smoothies**

#### **1. Core Principles for All Recipes**  
✅ **Macro-Balanced:** Prioritize **protein + fiber + healthy fats** for satiety.  
✅ **Low-GI Carbs:** Use **rolled oats, chia, flax** to avoid blood sugar spikes.  
✅ **Functional Spices:** Turmeric, cinnamon, black pepper for **anti-inflammatory/metabolic benefits**.  
✅ **Texture Matters:** Soak chia/seeds, blend oats first, or toast for depth.  

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### **2. Master Oat Bowl Template**  
**Base:**  
- 1 cup **rolled oats** (toasted optional) + 1.5 cups liquid (water/almond milk).  
- Pinch **sea salt** (electrolytes).  

**Mix-Ins (Cooked):**  
- ½ tsp **cinnamon** + ½ tsp **cacao** (or turmeric).  
- ½ scoop **protein powder** (plant-based or whey).  

**Toppings:**  
- **Seeds:** ½ tbsp each chia, flax, hemp, pumpkin.  
- **Fruit:** ½ cup berries + ⅛ cup dried cranberries.  
- **Crunch:** 1 tbsp walnuts + drizzle **PB/nut butter**.  
- **Sweetener:** 1 tsp maple syrup (optional).  

**Pro Tip:** Batch-prep **dry ingredient jars** for quick assembly.  

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### **3. Ultimate Smoothie Formula**  
**Liquid (1.5 cups):**  
- Unsweetened almond milk + splash hemp milk.  

**Protein (30g):**  
- ½ scoop **protein powder** + 1 tbsp **PB2** + 1 tbsp **natural PB**.  

**Carbs/Fiber:**  
- ⅓ cup oats (blended first) + 1 frozen banana.  
- **Hidden veg:** ½ cup cauliflower or spinach.  

**Fats:**  
- 1 tbsp each **chia, flax, walnuts**.  

**Spices:**  
- 1 tsp **turmeric** + black pepper + ½ tsp **cinnamon**.  

**Pro Tip:** Add **1 tsp acerola powder** (vitamin C) or **1 date** for sweetness.  

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### **4. Key Upgrades for Any Recipe**  
- **More Protein:** Greek yogurt, hemp seeds, or collagen.  
- **Better Fats:** Flax oil, avocado, or MCT oil.  
- **Micronutrients:** Spinach, spirulina, or goji berries.  
- **Flavor Boost:** Toasted oats, cardamom, or orange zest.  

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### **5. Avoid Common Pitfalls**  
❌ **Too Grainy?** Soak chia/oats first or blend longer.  
❌ **Bland?** Boost spices or add ½ tsp vanilla extract.  
❌ **Sugar Crash?** Reduce honey; use dates/monk fruit.  

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### **6. Meal-Prep Hacks**  
- **Freeze Smoothie Kits:** Pre-portion dry + frozen ingredients.  
- **Overnight Oats:** Layer in jars; lasts 3 days fridge.  
- **Savory Twist:** Swap cinnamon for smoked paprika + cumin.  

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### **7. Nutrition Cheat Sheet**  
| **Goal** | **Add This** |  
|----------|-------------|  
| **More Protein** | Protein powder, hemp seeds, Greek yogurt |  
| **Anti-Inflammatory** | Turmeric, flax, walnuts |  
| **Gut Health** | Chia, kefir, acerola powder |  
| **Low-Carb** | Cauliflower, avocado, almond flour |  

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### **Final Tip:**  
**Customize endlessly!** Start with these templates, then tweak based on cravings/goals. All recipes are **gluten-free/dairy-free adaptable**.  

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Here’s your **Top 3 Daily Driver Recipes**—carefully selected from all reviewed options based on **nutritional balance, prep efficiency, and versatility**. These are designed to cover **breakfast, lunch, and dinner** with minimal overlap in ingredients while maximizing protein, fiber, and micronutrients.

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### **🥇 1. High-Protein Superfood Oat Bowl**  
**Best For:** Breakfast or post-workout meal  
**Why It Wins:**  
✅ **Balanced macros** (30g protein, 87g slow-digesting carbs, 20g healthy fats)  
✅ **Meal-prep friendly** (dry mix stores for weeks)  
✅ **Adaptable** (swap fruits/seeds based on season)  

#### **Key Upgrades:**  
- **Add 1 tsp maca powder** for adrenal support  
- **Top with 1 tbsp cacao nibs** for crunch + antioxidants  
- **Use kefir instead of milk** for probiotics  

**Prep Time:** 5 mins (overnight soak optional)  

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### **🥈 2. Peanut Butter Recovery Smoothie**  
**Best For:** Lunch or quick snack  
**Why It Wins:**  
✅ **Complete protein** (30g with PB2 + hemp + protein powder)  
✅ **Hidden veggies** (cauliflower/spinach undetectable)  
✅ **Anti-inflammatory** (turmeric + flax + walnuts)  

#### **Key Upgrades:**  
- **Add 1 tsp creatine** for athletes  
- **Swap banana with avocado** for keto version  
- **Pre-freeze smoothie packs** (dry + frozen ingredients)  

**Prep Time:** 7 mins  

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### **🥉 3. Beef & Liver Power Bowls**  
**Best For:** Dinner or high-calorie needs  
**Why It Wins:**  
✅ **Iron-rich** (liver + beef combo)  
✅ **Gut-friendly** (kefir + fiber from green beans)  
✅ **Crispy/crunchy texture** (roasted potatoes + almonds)  

#### **Key Upgrades:**  
- **Replace 10% potatoes with radishes** for lower carbs  
- **Add 1 tbsp nutritional yeast** to beef for B vitamins  
- **Serve with fermented salsa** for extra probiotics  

**Prep Time:** 45 mins (mostly hands-off roasting)  

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### **📅 Daily Driver Game Plan**  
| **Meal**   | **Recipe**               | **Time**  | **Calories** | **Protein** |  
|------------|--------------------------|-----------|--------------|-------------|  
| Breakfast  | Superfood Oat Bowl       | 5 mins    | 635          | 35g         |  
| Lunch      | PB Recovery Smoothie     | 7 mins    | 550          | 30g         |  
| Dinner     | Beef & Liver Power Bowl  | 45 mins   | 705          | 52g         |  

**Total Daily Macros:**  
- **Calories:** ~1,890  
- **Protein:** ~117g  
- **Carbs/Fats:** Balanced for goals  

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### **💡 Why This Trio?**  
1. **Covers All Bases:**  
   - Oats = fiber/carbs  
   - Smoothie = quick micronutrients  
   - Beef bowl = iron/protein  

2. **Minimal Overlap:**  
   - No ingredient redundancy (e.g., oats ≠ potatoes)  

3. **Adapts to Goals:**  
   - **Cutting?** Reduce oats/avocado.  
   - **Bulking?** Add extra PB/beef.  

---

### **🚀 Pro Tips for Success**  
- **Sunday Prep:**  
  - Cook **2x beef/liver mix** + roast **3x potatoes**.  
  - Pre-mix **oat dry ingredients** in jars.  
- **Flavor Rotation:**  
  - Oats: Alternate berries ↔ apple cinnamon.  
  - Smoothie: Swap PB ↔ tahini + dates.  

**Need a 4th “wildcard” recipe for variety?** Try a **5-minute sardine salad** (tinned fish + avocado + lemon) on busy days!

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### **Ultimate Balanced Meal Prep: Beef, Potato & Green Bean Power Bowls**  
**Rating:** 9.5/10 (High-protein, nutrient-dense, and macro-balanced)  

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### **🔍 Key Analysis & Upgrades**  
#### **1. Roasted Potatoes**  
✅ **Good:** Golden potatoes = lower GI + crisp texture.  
⚡ **Upgrade:** Toss with **1 tsp smoked paprika + rosemary** for anti-inflammatory boost.  

#### **2. Meat Mix**  
✅ **Genius Move:** Liver adds **iron, vitamin A, B12** (no taste when grated frozen).  
⚡ **Upgrade:** Replace ½ tsp salt with **1 tbsp coconut aminos** for umami depth.  

#### **3. Green Beans ("Beanie Boys")**  
✅ **Smart:** Almonds add crunch + vitamin E.  
⚡ **Upgrade:** Sauté with **1 tsp garlic powder** + **red pepper flakes** for metabolic kick.  

#### **4. Extras**  
✅ **Kefir/Avocado:** Probiotics + healthy fats.  
⚡ **Tip:** Swap ½ avocado with **1 tbsp pumpkin seeds** for magnesium (reduces calories slightly).  

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### **📊 Macro Optimization (Per Serving)**  
| **Component**      | **Original**       | **Upgraded**       | **Why**                          |  
|--------------------|--------------------|--------------------|----------------------------------|  
| **Protein**        | 52g                | 55g                | Add 1 tbsp nutritional yeast to meat mix. |  
| **Fats**           | 35g                | 33g                | Less butter, more almond fat.    |  
| **Carbs**          | 35g                | 30g                | Reduce potato portion by 10%.    |  
| **Fiber**          | ~8g                | 12g                | Add 1 tsp chia seeds to kefir.   |  

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### **🔥 Cooking Hacks**  
1. **Meal-Prep Friendly:**  
   - Freeze **cooked beef/liver mix** for 3 months.  
   - Roast **2x potatoes**; reheat in air fryer (5 mins at 400°F).  

2. **Time-Savers:**  
   - Use **pre-minced garlic** (1 tsp = 2 cloves).  
   - Buy **pre-sliced almonds**.  

3. **Flavor Boosters:**  
   - **Beef:** Deglaze pan with 1 tbsp balsamic vinegar.  
   - **Beans:** Finish with **zest of ½ lemon**.  

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### **🌱 Dietary Adaptations**  
- **Keto:** Replace potatoes with **radishes/cauliflower**.  
- **Dairy-Free:** Swap kefir for **coconut yogurt + probiotic capsule**.  
- **Low-FODMAP:** Omit garlic; use **ginger-infused oil**.  

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### **🍽️ Serving Suggestions**  
- **Athletes:** Add **½ cup cooked quinoa** (extra carbs).  
- **Weight Loss:** Reduce kefir to **½ cup**; add **1 cup spinach**.  
- **Kids:** Mix beef with **1 tbsp tomato paste** for sweetness.  

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### **💡 Pro Tip**  
**Batch-Cook Liver:** Grate **1 lb frozen liver**, portion into ice cube trays, and store for future recipes.  

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### **Final Verdict**  
This recipe is a **nutritional powerhouse** with minimal flaws. The upgrades above **enhance flavor, micronutrients, and flexibility** while keeping prep simple. **Ideal for muscle gain, endurance athletes, or balanced weight loss.**  

**Want a single-page PDF cheat sheet?** Let me know! 🚀

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Here’s your **optimized, science-backed, and flavor-perfected** version of the Peanut Butter Lover’s Smoothie, now elevated to a **10/10 nutritional powerhouse**. I’ve preserved your core ingredients while adding strategic upgrades for maximal health benefits, texture, and versatility.

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### **GOLD STANDARD PEANUT BUTTER RECOVERY SMOOTHIE**  
**Rating:** 10/10 (Meal-worthy, athlete-approved, and nutritionally complete)  

#### **Macros (Single Serving):**  
- **Calories:** ~550  
- **Protein:** 30g (up from ~15-20g)  
- **Carbs:** 55g (slow-digesting)  
- **Fats:** 25g (diverse omega sources)  
- **Fiber:** 12g (40% DV)  

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### **OPTIMIZED INGREDIENTS & WHY**  
#### **1. Protein Power Trio**  
- **PB2 (5 tbsp)** → Peanut flavor + plant protein  
- **Add ½ scoop vanilla protein powder** (or Greek yogurt) → Completes amino acid profile  
- **Hemp seeds (1 tbsp)** → Boosts protein + omega-3/6 balance  

#### **2. Smart Carb Upgrades**  
- **Keep oats & banana** → Sustained energy  
- **Add ½ cup frozen cauliflower rice** → Creaminess + micronutrients (undetectable!)  

#### **3. Fat Diversity Boost**  
- **Natural PB + 1 tsp flax oil** → More omega-3s (ALA) for inflammation control  
- **Walnuts (1 tbsp crushed)** → Brain-healthy fats + crunch topping  

#### **4. Micronutrient Maximizers**  
- **Handful spinach** (fresh or frozen) → Iron, vitamin K, folate (no taste change)  
- **1 tsp acerola cherry powder** → Natural vitamin C (enhances iron absorption)  

#### **5. Spice Synergy**  
- **Turmeric (1 tsp) + black pepper** → Anti-inflammatory  
- **Ceylon cinnamon (1 tsp)** → Blood sugar balance  
- **Pinch cardamom** → Aids digestion + complements PB  

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### **TEXTURE & FLAVOR PERFECTION**  
✅ **Ultra-Creamy Trick:** Blend oats + chia with milk first, then add frozen ingredients.  
✅ **No Graininess:** Soak chia seeds for 10 mins or use chia gel (1 tbsp chia + 3 tbsp water).  
✅ **Flavor Balance:** ½ tsp lemon juice cuts PB2 chalkiness; 1 date replaces honey.  

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### **STEP-BY-STEP UPGRADED RECIPE**  
#### **Ingredients (Serves 1):**  
- **Base:**  
  - ⅓ cup rolled oats (toasted for depth)  
  - 1 tbsp chia seeds (soaked)  
  - 1¼ cup unsweetened almond milk  

- **Protein/Fats:**  
  - 5 tbsp PB2  
  - ½ scoop vanilla protein powder  
  - 1 tbsp natural PB  
  - 1 tsp flax oil  

- **Fruit/Veg:**  
  - 1 frozen banana  
  - ½ cup frozen cauliflower  
  - Handful spinach  

- **Spices/Sweetener:**  
  - 1 tsp turmeric  
  - 1 tsp Ceylon cinnamon  
  - Pinch black pepper, cardamom, salt  
  - 1 pitted date (or ½ tsp maple syrup)  

- **Toppings:**  
  - Crushed walnuts  
  - Cacao nibs (for crunch + antioxidants)  

#### **Method:**  
1. Toast oats dry in pan 2 mins, then blend into flour.  
2. Soak chia in ¼ cup milk for 10 mins.  
3. Blend all ingredients except toppings until smooth.  
4. Top with walnuts + cacao nibs.  

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### **MEAL-PREP & ADAPTATIONS**  
#### **1. Overnight Power Jar**  
- Layer dry ingredients (oats, PB2, protein powder, spices) in jar.  
- Next morning: Add milk, blend, then stir in chia gel + toppings.  

#### **2. Savory-Spiced Variation**  
- Replace cinnamon with **1 tsp smoked paprika + ½ tsp cumin** → Bold "peanut curry" flavor.  

#### **3. Low-Carb/Keto Swap**  
- Replace banana with **¼ cup avocado** + stevia  
- Use coconut milk + MCT oil  

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### **NUTRITIONAL SUPERIORITY**  
| **Metric** | **Original** | **Upgraded** |  
|------------|-------------|-------------|  
| **Protein Quality** | Incomplete (PB2-only) | Complete (PB2 + hemp + protein powder) |  
| **Omega-3:6 Ratio** | Skewed to omega-6 | Balanced (flax + hemp + walnuts) |  
| **Micronutrients** | Limited | Full-spectrum (spinach, acerola, cauliflower) |  
| **Glycemic Control** | Moderate (banana + honey) | Low (date + cinnamon + fiber) |  

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### **FINAL RECOMMENDATIONS**  
1. **For Athletes:** Add 1 tsp creatine to blender → Recovery boost.  
2. **For Gut Health:** Swap 2 tbsp milk for kefir → Probiotics.  
3. **For Detox:** Add 1 tsp spirulina → Chlorophyll + protein.  

This version **delivers gourmet flavor, elite nutrition, and flexible prep**—making it truly *the ultimate peanut butter smoothie*. Let me know if you'd like a companion *savory* PB bowl recipe!
