A scope of pea protein, three tablespoons of hemp hearts, a tablespoon of mct oil, a tablespoon of peanut butter, a banana. This works out to about 500 to 600 calories, 45 grams of fat and 45 grams of protein. The carbs (banana) is about 27 grams and the sugar is about 15 grams. Skip the banana if you want to save the carbs for other foods.

Blend it with water if you have a blender, but if you don't just mash the banana before peeling it and squeeze the puree into a glass. The rest can be mixed with a spoon. Add a little water on the last sip to get the dregs