1/2 c fat free yogurt
1/2 c skim milk
1 cup water
1 cup fruit (mix it up, i use black/blueberries, bananas, apples, pears, oranges, mixed fruit, whatever)
2 Tbs peanut butter
2 Tbs ground flax seed
2 Tbs psylium fiber
2 scoops whey protein
1 scoop soy protein
dash of red pepper
dash of cinnamon
dash of tumeric
dash of oregano
sometimes add different veggies too
throw it all in a blender, and you get two servings. this will come close to filling a normal size blender container. i usually make six to eight blenderfuls at a time, filling up milk jugs, to give me a week's worth. DON'T MAKE MUCH MORE THAN THIS OR IT WILL GO BAD BEFORE YOU CAN DRINK IT. i use a variety of fruit from one batch to the next. i've also been experimenting with throwing in a variety of vegetables also (spinach, carrots, celery, broccoli, even asparagus). however, if you put in too much you'll get it too thick.
try Don's big tasty omelate with this, and you'll have 3 or your six daily meals taken care of!
roughly 30 grams protein, 25 grams carbs, 8 grams of good fats per serving, depending on the exact ingredients you pick to use. depending on your nutrional requirements, you can increase/decrease ingredients to suit.