Raul<p>Using the <a href="https://social.treehouse.systems/tags/Yazio" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Yazio</span></a> app for several months now, helps you achieve an accurate intake of recommended <a href="https://social.treehouse.systems/tags/protein" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>protein</span></a>, <a href="https://social.treehouse.systems/tags/carbs" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>carbs</span></a>, <a href="https://social.treehouse.systems/tags/fats" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fats</span></a>, and <a href="https://social.treehouse.systems/tags/calories" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>calories</span></a> everyday for your ideal weight. Can highly recommend. </p><p>This milkshake (updated 01/01/2024) might look ugly and boring, but it is quite a fully balanced <a href="https://social.treehouse.systems/tags/breakfast" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>breakfast</span></a> treat, and it's delicious!!! This together with a cup of coffee and milk (150ml + 150ml) has been my highly tuned breakfast for a few months now. Amounts below are recommended for an 82 kg (~180 lb) person:</p><p>Oatmeal: 60 gr<br>1 Apple: ~170 gr<br>Grapes: 60 gr<br>Blueberries: 60 gr<br>Greek yogurt 0% fat: 50 gr<br>Peanut butter: 20 gr<br>Your favorite protein powder (but avoid the ones with sucralose): 16 gr<br>Whole Milk 3.5% fat lactose-free: 150 ml<br>Water: 150-250 ml<br>Cinnamon, Nutmeg, and/or Cardamom: add to your taste (I actually add the three of them :)</p><p>You can choose alternative fruits, but avoid mixing bananas and berries to get the full health-benefits of those berries.<br>The protein powder I use: switching between Erdschwalbe's Mandelproteinpulver, Bio Reisproteinpulver, and Natureletics Pure Natural Chocolate Whey.<br><a href="https://social.treehouse.systems/tags/Health" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Health</span></a> <a href="https://social.treehouse.systems/tags/meal" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>meal</span></a> <a href="https://social.treehouse.systems/tags/food" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>food</span></a> <a href="https://social.treehouse.systems/tags/eating" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>eating</span></a> <a href="https://social.treehouse.systems/tags/wellbeing" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wellbeing</span></a></p>