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.
|
Nuts, Seeds, Fruits
- 1 tbsp chia seeds
- 2-3 dates, diced
- 1 tbsp pumpkin seeds
- 2-3 dried figs, diced
- ½ tbsp almonds
- ½ tbsp hemp hearts
- ½ tbsp flax seeds
- ½ tbsp rolled oats
- ½ tbsp psyllium husk
- ½ tbsp walnuts
- ½ tbsp pistachios
- ½ 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.
|
Spices
- 2-3 strands saffron
- 2-3 pods of cardamom, removed from pods
- ¼ tsp cinnamon
- ¼ tsp cloves
All of these are completely optional. I prefer whole spices, but if all
you have is powders, that's fine too.
|
Powders
- 1 scoop muscle milk
- 2 scoops beef collagen powder
- 1 tbsp unsweetened dark cocoa powder
- ½ tbsp moringa powder
- ½ tbsp matcha green tea powder
- ½ tbsp spirulina and chlorella powder
- ½ tbsp beet powder
- ½ 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. About the only thing I would
caution is the calorie count: fully-loaded this is about 900 calories,
which is a significant chunk of your daily consumption. While this drink
provides a lot of nutrients and will make you feel fuller, it won't help
with weight loss. Milk, dates and muscle milk are the biggest contributors,
with the nuts following closely. Reduce as you see fit.
|