With similiar goals as the OP this fine-tuned protein shake has become the cornerstone of my food intake: 3 dl of non-fat milk (taste & liquid) 1 dl of ice cre

With similiar goals as the OP this fine-tuned protein shake has become the cornerstone of my food intake: 3 dl of non-fat milk (taste & liquid) 1 dl of ice cream (taste & carbs) 1 dl of whey protein powder (taste & protein) 5 ml of dry-pressed sunflower oil (omega-6 fats) 5 ml of dry-pressed flax oil (omega-3 fats) 1 cl of ispaghula husk (fiber) 1 cl of freeze dried fruit powder (antioxidants) The energy intake is divided quite evenly among carbs, protein and fats. It provides 1) the essential fats in a decent ratio, 2) a good dose of varying amino acids, 3) enough fiber for the digestive system to function and 4) a good dose of antioxidants. With a quick preparation now and then it is super fast to produce, takes almost no cleaning afterwards and the taste can be varied with different ice cream flavours. It might take a few drinks to get used to the taste if you have never consumed protein supplements but if you pick the right protein powder, use milk instead of water and get good ice cream, this tastes very good. And for some reason I haven't gotten bored with this even after months of almost daily use (on several meals). For fast consumption buy a big bowl (with a lid as ispaghula reacts with moisture without it) and mix 10-20 portions of protein, ispaghula husk and dried fruits in the correct ratio. Store a dedicated 1 dl cup in the bowl. Prepare a ready mix of flax and sunflower oil in the correct ratio and keep it in the fridge with the milk - you can learn to pour about 10ml of it by hand fast. Cut a whole pack of ice cream in small (about 2cl) bits in advance and store it in the original pack in the freezer. For mixing I use a protein shaker which can be flushed with water after use. I get my protein powder, fruit powder and the shaker from http://myprotein.co.uk/ http://myprotein.co.uk/ in bulk, which makes this one of the cheapest healthy snacks (below 1$ per serving of about 400kcal). My preferred protein taste is Chocolate Smooth. Ispaghula seeds I get in the form of Pfizers laxative medicine (which is nothing but ispaghula husks and a bit of added sweetener) which goes by the name of Vi-Siblin in the nordics. You might find it with the brand Isogel. I prefer Vi-Siblin S which is sweetened with sorbitol instead of sugar. Don't let the "unnatural protein shake" scare get you. This is a balanced and healthy choice proven by active athletes around the world and it provides your essential macronutritients in easy form. You should still make sure you get enough micronutrients elsewhere as the dried fruid powder is in the mix mainly for it's antioxaditive qualities, but also on that front I would not shy away from the vitamin supplements as this drink provides a good essential fat balance which helps the intake of fat soluble micronutrients also in that form. For those who are trying to get leaner, the drink works pretty well also without the ice cream. This shifts the calorie balance heavily on protein and good fats which keeps you fed for long and provides pretty much all you need to sustain muscle mass while losing fat.