after post work out shake
 

Ingredients:
• ½ cup whipped cottage cheese
• 2 cups fat free/ sugar free yogurt
• 1 scoop vanilla protein powder
• 1 sliced banana • ½ cup fresh or frozen raspberries
• 1 cup puffed rice cereal

Instructions: An hour after finishing your postworkout shake, you should consume a meal containing a 1:2 ratio of protein to carbs, with limited fat. This meal is a perfect combination to meet those requirements. Simply use a spoon to mash and mix all the ingredients together.