Here it is (remember this is for helping me build mass over the next several weeks):
8 ounces non-fat Greek yogurt
½ cup Bob’s Red Mill Muesli
½ scoop vanilla protein powder
½ cup blueberries
Mix ahead for the flavors to blend or mix and eat. Either way it’s satisfying and nutritious!
Protein: 45 grams, Carbohydrates: 63, Fat: 7 grams.
(If you are watching your blood glucose, decrease the Muesli to 1/8 cup and the blueberries to ¼ cup as well- that should put your carbohydrate serving to about 26 grams or two carb servings, If you are concerned about the protein, then decrease the yogurt to 4 ounces and eliminate the protein powder, that will put you at about 20 grams of protein)