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Oatmeal And Protein Shake

Healthy Recipe To Create A Meal With Portion Size Dynamically Adjusted To Meet Your Metabolic Needs Perfectly For Muscle Gain And Fat Loss - Oatmeal And Protein Shake


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Recipe For Oatmeal And Protein Shake To Make Healthy Bodybuilding Meal For Gaining Muscle, Losing Fat, And Getting Healthy.
A perfect bulking breakfast.
FoodQuantityHow MeasureProteinCarbsFiberNet CarbsFatCalories
cereal, oatmeal(?)53.2 gweigh dry before cooking6.9 g36.7 g5.3 g31.4 g3.7 g201.8 cals
banana(?)1banana(s)1 g31 g4 g27 g0 g121 cals
cocoa powder(?)9.9 gweigh1.7 g5 g3.4 g1.6 g2.4 g47.5 cals
protein powder, whey(?)36.7 gdry28.7 g3.2 g0 g3.2 g3.2 g149.9 cals
water(?)230ml / 46tsp weigh0 g0 g0 g0 g0 g0 cals
stevia(?)5ml / 1tsp measuring spoon0 g0 g0 g0 g0 g0 cals
 
MEAL TOTALS38.3 g75.9 g 12.7 g 63.2 g 9.3 g 520.2 cal
MACRO PERCENTAGES29.5%54.5%  16.1% 
TOTAL EFFECTIVE PROTEIN:32.3g

1) weigh out dry oatmeal flakes and cook on stove top or microwave as desired.

Make the protein shake while oatmeal cooking:

1) Measure ice/water and add to blender.
2) Weigh cocoa powder and add to blender.
3) Weigh protein powder and add to blender.
4) Pulse blender a few seconds to mix.
5) Break up a peeled and frozen banana into as small of chunks as you can and add to blender.
6) Blend a few minutes on lowest speed till smooth and creamy.

Enjoy!
Vitimans, Fiber and Anti-oxidants
Essential Fatty Acids (?): 0/3
Fiber (?): 12/40
Leafy greens (?): 0/210
Carotenoids (?): 0/150
Berries (?): 0/140
 
Meal Cautions
Sodium:68/1500
Highly Processed:108/250
Animal Calories:149/1250