Strawberries and coconut over a banana base.

• Strawberries — 3½ oz (~8)
• Full-fat coconut milk — ½ cup
• Water — ½ cup
• Spinach — ½ cup
• Banana — 4¼ oz (1 firm)
• Ground flax — 1 Tbsp
• Ice

1. Add everything to a blender.
2. Blend until smooth. Serve cold.

Full-fat (not lite) coconut milk is on purpose: the fat slows the natural sugar release from the banana and berries, blunting any glucose spike.

Calories ≈ 450 kcal · Protein 6 g · Carbs 42 g · Fat 32 g · Fiber 7 g

Blend-and-serve; FODMAP portions per Monash University guidance.

Gram weights are listed for each ingredient; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.