The WLC Power Shake is a quick meal I use all the time and have used for years and years.
It’s great for a quick breakfast but can be adapted for any use.
One thing you’ll find about this recipe is that it doesn’t taste great BUT hey… it’s very quick and very easy to make. Plus, it’s very healthy for you.
Don’t get me wrong… the taste isn’t bad it’s just bland and isn’t as good as a healthy whole food meal. But a healthy whole food meal requires a lot more preparation time.
So use this healthy recipe if you need it as a quick meal replacement. It works wonders and is very healthy.
Ingredients Required and Nutrition Facts
2 Scoops of Whey Protein
1 Serving of Ground Oats
1 Tablespoon of Fish Oil or Flax Oil
2 to 3 cups of Water
Protein: 53 grams
Carbs: 30 grams
Fat: 19 grams
The above nutrition facts are based on serving sizes for my oatmeal and my whey protein. Your serving sizes and scoop sizes may be different so pay attention when making this recipe.
Add this recipe to your WLC Log Book for easy calorie calculation when using this quick meal.
Make sure you use a coffee grinder to make ground oats. Just put a serving in the coffee grinder and grind it up. Only takes a few seconds!
You can leave the oats whole but be aware they will sink to the bottom as it’s very difficult to get them to come to the top while you are drinking the shake.
Grinding the oats makes it much easier to drink. Shake well before drinking each time so you get the oats in each sip.
Put all ingredients in a good protein shaker bottle and shake well.
Shake well before each sip so all the oats do not stay at the bottom of the shaker bottle. Drink it down quickly and get back to work or whatever else you are doing.
Where To Get These Ingredients???
Follow these links to get the ingredients needed to make this recipe.
Note: search for whole oat powder at link above or make your own ground oats with coffee grinder
Follow these links to get the other “stuff” you need to make this healthy meal:
Other Options And Changes You Can Make:
The above ingredients can be scaled up or down depending on your calorie needs. For example, use only one scoop of protein.
You can also take away the oats or the oils or add milk to get even more calories and more protein to the quick meal. You can also add a piece of fruit on the side depending on when you plan to have this quick meal.
You can use this as a pre and post workout shake if you take away the oils.
You don’t want the fats slowing down digestion during these crucial times. Add the fats back in for a meal replacement any other time during the day.
If it’s late at night, take out the oats for a lower carbohydrate meal since you won’t be needing the energy and going to bed soon.
Be careful drinking a lot of liquids before bed as this can interrupt your sleep and cause you to have to get up in the middle of the night to use the bathroom.