1 cup of yogurt
1/2 cup of ground oats (in a coffee grinder)
1 serving of strawberry or vanilla real gains (or protein)
1 cup frozen mixed berries
enough milk to mix into a pudding consistency
I also like chocolate protein and natural peanut butter with enough milk to make some pudding (good for low carb meals)
I'm quite pleased with my present gainer, it tastes great, is extremely cheap and has awesome stats.
10 oz of oats
2 large bananas
2 scoops of Whey
1 small scoop of gainer
1 "serving" creatine
1 tsp cocoa (non sugar)
1 tsp honey
1 liter milk (34 oz)
I usually drink this to breakfast on workout day as a pre workout shake with 3 eggs and a couple of egg whites (cooked) beside. Cocoa and honey is there for antioxidants and a bit of fructose.
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go, but two-hundred pounds is always two-hundred pounds." - Henry Rollins