I thought I’d share a quick recipe for a protein/meal replacement shake that I’ve been making lately that serves as both my breakfast and my pre-training meal most days.
It’s very simple and cheap to make and tastes just like banana bread, which makes it a hell of a lot better tasting than just about any shake you can buy that’s pre-made.
You can tweak this recipe a little bit to alter the calorie and macronutrient content, but after tinkering with it for a little while, the recipe I’ve been using is as follows:
- 1 cup 1% milk
- 1/2 cup nonfat greek yogurt – vanilla
- 1 tablespoon almond butter
- 1 scoop vanilla whey protein powder
- 1/2 cup oats
- 1 banana
- a couple dashes of cinnamon
- a couple dashes of nutmeg
Put all of the above ingredients in a blender and let it run. Voila.
Altogether this shake yields approximately the following total calories and macros:
- 735 calories
- 60 grams protein
- 82 grams carbohydrate
- 20 grams fat
What I like most about this shake is that it serves as breakfast for me and it only takes me a couple minutes to throw it together. I usually stick it in the freezer after it’s mixed so it can thicken up a bit and then grab it on my way out the door to drink in the car on my way to train or work.
I will say that this recipe does yield quite a bit of calories for some people, though it does work wonderfully as a quick and easy meal for those seriously trying to build muscle. If you need to easily adjust the calorie and macro numbers down, I would suggest cutting out the almond butter (lowering fat), substituting a whey isolate protein powder (lowering carbohydrate) or just decreasing the total amounts of the ingredients while keeping the ratios the same, but don’t be afraid to experiment.
Feel free to comment with any questions or thoughts; you can also contact me directly at strengthscrolls@gmail.com
Thanks for reading!
Strength Scrolls 