This is something I’ve been eating for about a year and a half. I discovered it when I got back into working out, and I’ve been eating it ever since.
1.5 cups of skim milk
1 cup of oats
2 tbsp of natural peanut butter
1 frozen banana
Blend on high for 30-60 seconds. I recommend putting in the milk, then the oats, followed by the peanut butter and banana. Break the banana into 4-5 chunks to help it blend faster. You want to put the oats in before the peanut butter so it has a “bed” to lay on, otherwise it will stick to the sides of the blender more and it will need to be cleaned more often. I like a little extra oats included. I’d recommend drinking a glass of water with or after it to stay hydrated, just like you would with any meal. As I show in the lite version, the amount of peanut butter can be halved for a lot less fat and calories, without affecting the overall taste much.
Lite Variation (1tbsp of peanut butter)
The banana being frozen is a key part to what makes this drink taste good. Buy a lot of bananas at once, let them ripen, peel them and put them into a Ziploc bag in the freezer. Also you need natural peanut butter — I’ve found regular peanut butter makes the drink too sugary.
Personally I think this drink is delicious (why else would I have eaten it 3-4 times a week for the last 18~ months?). But then I’m a more “eat to live” type. Also I calculated that it costs about 85-90¢ (buy the oats in bulk from a wholesale store like Sam’s or Costco if possible.) It’s very quick and you can usually just rinse the blender thoroughly and it won’t need to be cleaned every time.
I’d say this could be a good weight gainer for someone lifting weights and a scoop of protein powder would bring up the protein to around 50-60g, but it would increase the cost to around $1.50. I’d recommend going with just half a scoop as 50-60g of protein is a bit hefty for one meal. If you want more protein and don’t care about the taste, try fat free cottage cheese, but personally I think it tastes awful. I’ve tried frozen strawberries and blueberries as a variation on the banana, but their taste doesn’t stand out as much and bananas are the cheapest, most easily available fruit there is.