200ml of a non-dairy milk (eg rice, almond, oat or coconut) this amount can vary according to how thick or thin you like your smoothie
1 heaped tbsp of a good quality protein powder (eg Vital pea protein or Isowhey)
1 flat tbsp of LSA mix (linseed, sunflower and almond) from a health food shop
A small handful of berries (eg blueberries, raspberries, strawberries etc) or a small banana
2 tbsp of plain, pot set, unsweetened yoghurt (eg Jalna organic)