Prep time – 5 min
1 large or 2 small servings
3 1/2 Tb rolled oats
1 cup low-fat milk
1 cup low-fat cottage cheese
1 scoop chocolate whey protein (equal to 25 g protein)
2 Tb peanut butter
1 cup ice
Combine all ingredients in a counter top blender. Blend on high until mixture is a smooth consistency.
VARIATIONS & OPTIONS
If you are lactose intolerant or wish to avoid dairy, replace the 1 cup milk and 1 cup cottage cheese with 1 cup unsweetened soy milk (or 1 cup water and 1/2 cup protein powder) and 1 cup plain, lactose-free yogurt. Alternatively, you can substitute non-cow’s-milk dairy (e.g. goat’s milk). If you’d like to enhance this shake with additional flavor, replace the milk with chocolate or coffee flavored sugar-free yogurt. For a nutty variety, substitute the peanut butter with almond butter. To spice up this shake, use a pinch of cinnamon. Post workout option: For a great post workout version of this shake, add in 1/4 cup of semi-sweet chocolate chips and/or substitute the peanut butter with Nutella.
NUTRITIONAL INFORMATION PER SERVING (LARGE/SMALL)
Calories – 634.4/317.2 | Fat (g) – 21.5/10.8 | Carbohydrates (g) – 41.6/20.8 | Protein (g) – 68.6/34.3