Here is a clear, simple recipe using only 3 ingredients — you can choose banana OR dates OR milk as part of it. I’ll also give full directions and explain when to drink it (30 minutes before).

✅ Option 1: Banana Energy Shake (3 Ingredients)

Ingredients:

1. 1 ripe banana

2. 1 cup milk (any: dairy, almond, soy)

3. 1 tablespoon honey

Directions:

1. Peel the banana and cut it into pieces.

2. Add the banana pieces to a blender.

3. Pour in the milk.

4. Add 1 tablespoon of honey.

5. Blend for 20–30 seconds until smooth.

6. Pour into a glass and drink 30 minutes before activity or breakfast.

Benefits:
✔ Quick energy
✔ Easy to digest
✔ Great for pre-workout or morning boost

✅ Option 2: Date Milkshake (3 Ingredients)

Ingredients:

1. 4–6 dates (remove seeds)

2. 1 cup milk

3. 1 tablespoon peanut butter (or honey if you prefer)

Directions:

1. Soak dates in warm water for 10 minutes (optional but makes blending easier).

2. Add dates to a blender.

3. Pour in the milk.

4. Add peanut butter (or honey).

5. Blend until creamy and smooth.

6. Drink 30 minutes before a meal or workout.

Benefits:
✔ Natural sweetness
✔ High in energy
✔ Helps with stamina and digestion

✅ Option 3: Banana-Date Power Drink (3 Ingredients)

Ingredients:

1. 1 banana

2. 3 dates (seedless)

3. 1 cup milk

Directions:

1. Cut the banana into chunks.

2. Add banana and dates to the blender.

3. Pour in the milk.

4. Blend until smooth and thick.

5. Drink 30 minutes before exercise or as a quick breakfast.

Benefits:
✔ Very energizing
✔ High in iron, potassium, and natural sugars
✔ Great for weight gain or post-exercise recovery