Designed for rapid growth and recovery, this pre/post-workout shake is tasty and convenient without relying on protein powder. Egg white provides bioavailable protein; flaxseeds provide omega 3, and rolled oats offer carbs for rapid replenishment of glycogen. The milk base provides both fat and carbs to refuel and grow, and PB2, cocoa powder, and peanut butter create a delectable taste.
Scorecard
- Diet Quality Score = 58%
- Satiety Index Score = 31%
- Protein % = 22%
- P:E ratio = 0.5
Macros
One serving provides 980 calories, 55 g protein, 45 g fat, and 75 g net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 1 cup milk (2% fat)
- ½ cup rolled oats
- 1 small (6″ to 6-7/8″ long) banana
- 1 tbsp natural peanut butter
- 4 tbsp pB2 powdered peanut butter
- 2 tbsp cocoa powder, unsweetened
- 9 tbsp liquid egg whites
- 2 tbsp ground flaxseed
- 140 g (5 oz) nonfat plain Greek yoghurt
- 1 tsp vanilla extract
- ½ cup ice
Directions
- Combine all ingredients in a blender. Blend them together.
- Drink and enjoy the brain freeze!
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised satiety reports, check out the Macros Masterclass.
