It's the most important meal of the day. Breakfast. It seems like we all have a bit of a love/hate relationship with it. The best foods are breakfast foods, right Leslie Knope? But when push comes to shove, most of us don't wake up in time to make a full-fledged breakfast and when we do make time to eat in the morning, it's not always very nutritious.
That's where the breakfast shake comes into play. You can prepare it in advance for when you wake up late and need something on the go, it's easily customizable, the cost is negligible per serving and it's not only nutritious but also gives you the sustenance to make resisting those office donuts a little easier.
It's pretty simple, really. I've found the taste and thickness that I like and the amount of each ingredient, but feel free to modify however you see fit. I tend to stock up on these ingredients so I don't have to make as many trips to the store.
What you need.
- Oats: 3/4 cup
- I prefer steel cut, thick or organic oats.
- Protein powder: 1-2 scoops
- I go cheap and buy the big bag from Sam's, but any brand will work. Caffeinated coffee protein is a cool option if you're willing to shell out, just take note of how much caffeine you're taking in if you drink coffee at work.
- I tend to buy vanilla protein because it's more versatile than chocolate protein in terms of modifying the flavor. Vanilla works better with fruit or making an orange & vanilla shake. When I want a chocolate & peanut butter shake, I just add Ovaltine to mask the vanilla.
- Nut butter: 2 tablespoons
- I typically use peanut butter but have used sunflower butter and PB2 as well.
- Or fruit: Half 1/2 cup
- Milk, water or juice: 2-3 cups (depending on desired consistency)
(Other additions to think about: honey to taste, MCT oil, ground flax seed and creatine – if you're into that)
All you need to do is combine the ingredients, blend well and let sit in the fridge overnight to let the oats thicken. If you forget to prepare the night before, you can still make it last-minute, but the consistency will be—well—less consistent and the oats will tend to settle at the bottom.