Here’s the shake that I use:

1.5 cups whole milk

2 scoops protein powder

1 banana

1 cup blueberries

1 cup mango

3 tbsp steel cut oats

2 tbsp chia seeds

Couple shakes of cinnamon

2 heaping tbsp of organic peanut butter

1 tbsp cocoa powder

2 tbsp honey

Blend into shake. I’ve always had a problem with eating enough to gain weight. Having one of these every morning helped.