I was bored so I decided to work out exactly what is in my morning shake. These are the basics, seems like a pretty good shake to me.
Protein: 50 grams (23 from whey powder, 5 from oatmeal, 14 from cottage cheese, 8 from milk)
Carbs: 65 grams (35 from sugar, 30 complex)
Fat: 20 grams (4 saturated, 15.5 unsaturated, and I'm guessing 0.5 from transfat)
1 scoop Optimum Nutrition 100% Whey, Chocolate.
1 Half Cup Oat Meal.
1 Half Cup Cottage Cheese.
1 Tablespoon Honey.
1 Cup Milk.
1 Tablespoon Olive Oil.
Cinnamon to taste.
Works good for me, tastes half decent. One thing though. If you haven't gone to the can before you drink this, you sure as hell will afterwards. Gets you moving in the morning like nothing else I've tried. Some stuff keeps you regular, this make you unstoppable. Just a word of warning to anyone who tries it.