Milk
- Low-fat milk
- Unsweetened soy milk
- Unsweetened almond milk
- Unsweetened oat milk
1.5-2 cups of any one of the following. Or mix 'em up if you like.
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Nuts, Seeds, Fruits
- 1 tbsp chia seeds
- 2-3 dates, diced
- 1 tbsp pumpkin seeds
- 2-3 dried figs, diced
- 1 tbsp almonds
- 1 tbsp hemp hearts
- 1 tbsp flax seeds
- 1 tbsp rolled oats
- 0.5 tbsp walnuts
- 0.5 tbsp pistachios
- 0.5 tbsp cashews
- 1 shot espresso
Get at least one of the fruits in for sweetness. Chia seeds are
super-healthy, so get those in. Everything else is per availability.
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Spices
- 2-3 strands saffron
- 2-3 pods of cardamom, removed from pods
- 0.25 tsp cinnamon
- 0.25 tsp cloves
All of these are completely optional. I prefer whole spices, but if all
you have is powders, that's fine too.
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Powders
- 1 scoop muscle milk
- 2 scoops beef collagen powder
- 1 tbsp unsweetened dark cocoa powder
- 1 tbsp moringa powder
- 1 tbsp matcha green tea powder
- 1 tbsp spirulina and chlorella powder
- 1 tbsp beet powder
- 1 tsp turmeric powder
- pinch of salt (beef collagen powder contains salt)
- pinch of paprika
The muscle milk is necessary, hence the name. It's a great post-workout
supplement. Everything else is optional.
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