Here are some meal / shake recipes

[Hemogoblin]

I wanted to start another recipe thread because although it may seem simple at times, I'm one of those people that unless I see it written somewhere, I can't come up with a new recipe. So, here are a couple favourites of mine; and PLEASE share yours as well

2 scoops whey protein (I usually use Creo-Mundi isolate but whatever you use is fine; and for this I like strawberry flavour, which I hate otherwise)
250 ml water - COLD
a few spoons of blueberries (frozen that have been thawed)
120 g of low fat cottage cheese (OK, I know this sounds gross but it has next to no flavour and gives the shake a thicker texture - and 120 g is "about" a quarter of a regular 500 g tub)

Blend water and cottage cheese first until mixed well. Add blueberries and protein, mix some more. I like to then put it back in the fridge to stay really cold because I find the blender warms the mixture up a bit. Best if drunk cold. Add ice if you choose, or more/less water to you liking.

BTW, I always throw in a teaspoon or more of non-flavoured fibre powder. You can never get enough fibre in your diet.

All the values below are approximate as they will vary with your cottage cheese, protein, etc:

Calories: 350
Protein: 70 grams
Carbs: 10 grams
Fat: 3 grams
Sodium: 200 mg

And don't forget to finish this off with 2 x 1000 mg fish oil capsules.

Cheers

 

[Hemogoblin]

1 cup of instant plain oatmeal
1/2 cup of low fat milk (maybe just a splash more depending on thickness of oatmeal)
1 scoop of protein (I like any vanilla or the Dymatize orange dreamsicle which doesn't taste like orange at all)
1 banana - sliced
few spoons of berries (blue, rasp, straw, etc - I like frozen that have been thawed - cheaper and easier to have on hand)

Place oatmeal and milk in bowl and warm up for 1 minute in microwave. Add protein and stir through. It will be thick (I can't eat runny oatmeal - it must be thick) but to each his own and add more or less milk/water if you choose.
Add the sliced banana and berries. Enjoy!

I usually add a spoon or two of flax seeds too or a handful of almonds. Just depends on how I feel as they add a crunch to the oatmeal.

Again, the following nutritional info is approximate and does not include the nuts:

Calories: 760
Protein: 50 grams
Carbs: 118 grams
Fat: 15 grams
FIBRE: 17 GRAMS!!!

Again, nothing new here, just an idea for a meal throughout the day. Despite the high carb count, this meal is VERY high in fibre and the majority of carbs come from the oatmeal, so they're complex. No added sugar either as the protein powder is sweet enough, and the fruits add too it.

Cheers

 

[dennis]

3 scoops true mass chocolate,1 bannana,2 large spoons peanut butter,1/2 water 1/2 skim milk,ice cubes..

 

[sportsclub]

I havent tried it but I read that if you use root beer in a vanilla protein powder it resembles a root beer float.

 

[Hemogoblin]

I love root beer but to drink it as often as I drink protein, no way. Full of sugar, and who knows what other chemicals. And no, I wouldn't touch a diet soda with a 10 foot pole.

Cheers