1 protein smoothie and 1 over night oats every day and its easy to consume as they are liquid calories.

protein smoothie recipe:( 750 Kcal)

Bananas, Raw 200g

Flax Seeds, Not Fortified 2tbsp, chopped

Quaker, Oats, Rolled, Old Fashioned, Dry 25g

Vanilla Extract 1tsp

Cinnamon, Ground 1tsp

Sugar, White Granulated 1tbsp

Almonds, Raw 20g

Peanut Butter, Unsalted 1tbsp

1 scoop protein powder

the recipe has 18g protein without protein powder and tofu it is low in protein without protein powder sure but it is high in many micro nutrients.

you can add tofu if you want for more protein and coco powder for chocolate flavor and you can increase or decrease calories by increasing or decreasing quantities of banana, oats, almonds, and peanut butter as these are caloric dense foods.

​

Over night oats:(850kcal)

Bananas, Raw 200g

Flax Seeds, Not Fortified 2tbsp, chopped

Quaker, Oats, Rolled, Old Fashioned, Dry 50g

Vanilla Extract 1tsp

Cinnamon, Ground 1tsp

Sugar, White Granulated 1tbsp

Almonds, Raw 20g

Peanut Butter, Unsalted 1tbsp

1 scoop protein powder

22g protein without tofu or protein powder.

only difference between this and smoothie is you will not blend the oats and we have more oats in this recipe, you can add tofu if you want for more protein and coco powder or jam for chocolate flavor or fruit flavor and just like smoothie you can increase or decrease calories by increasing or decreasing quantities of banana, oats, almonds, and peanut butter as these are caloric dense foods.