After a survey with 100% ‘yes’ responses, the long-awaited ‘recipe’ for my go-to after-workout (or meal replacement) giant shake with 900cal and 70g of protein is finally here:
Ingredients (from left to right, with all the relevant measures, starting from a minimal reference point of 0.3g):
- Lactose-free Skyr – 125g – 81cal – 13.8g protein – 5g carbs – 0.3g fats;
- Coconut oil – 10g – 90cal – 9.1g fats;
- Dates (two medium) – 10g – 35.4cal – 0.3g protein – 8.5g carbs;
- Ground flaxseeds – 2g (one teaspoon) – 10.7cal – 0.35g protein;
- Protein drink ‘z bregov’ – 125ml – 78.25cal – 12.5g protein – 6.4g carbs – 0.3g fats;
- Banana (medium) – 105cal – 1.3g protein – 27g carbs – 0.4g fats;
- Ground sesame seeds – 2g (one teaspoon) – 11.3cal – 0.4g protein;
- Peanut butter (ingredients: peanuts, salt) – 50g – 298.5cal – 13.1g protein – 3.5g carbs – 25g fats;
- Ground chia seeds – 2g (one teaspoon) – 8.7cal – 0.4g protein;
- Sunflower seeds – 2g (one teaspoon) – 11.9cal – 0.4g protein;
- Pea protein isolate (similar ratios for whey) – 30g – 116cal – 24g protein – 0.8g carbs – 1.7g fats;
- Pumpkin seeds – 2g (one teaspoon) – 11.7cal – 0.6g protein;
- Ground cinnamon (Ceylon) – 2g (one teaspoon) – 4.8cal;
- Cocoa powder – 2g (one teaspoon) – 6.6cal – 0.6g protein;
- Frozen spinach (whole leaf, four cubes) – 60g – 15cal – 1.9g protein;
- Frozen forest fruits – 50g – 15cal – 0.5g protein – 5.5g carbs – 0.7g fats;
Total – 899.85cal, 70.15g protein, 56.7g carbs, 37.5g fats!
Procedure: Put everything in a blender and blend well 🙂
Original release date: March 6, 2022.