As I had mentioned I’ve been playing around with the weight gainer shake we made up to aid in my calorie surplus. Through trial and error I have whittled away some unnecessary ingredients to make it easier to make and/or shop for. I found that it tastes fine without the agave nectar or the vanilla, so I’ve cut them out, and by removing TVP the shake is simultaneously less processed and less chunky, a trade I have found reasonable for the loss in protein.
In addition to these removals I have come across a superfood I really should have known about before now. While searching for seeds lower in fat than sunflower seeds, I discovered Pepitas (raw pumpkin seeds).
Pepitas have more protein and less fat per calorie than any other seeds I’ve come across, have an excellent amino acid profile (which means they have all the amino acids your body needs) and they are rich in minerals (Iron, Magnesium, Manganese, and Phosphorus). A detailed nutritional analysis on Nutritiondata.com even rated their protein score as higher than eggs! (and instead of the whopping amount of cholesterol and nutrient void they have minerals, fiber, and phytochemicals).
Check out all their stats here. The only precaution I will add before anyone goes on an all pumpkin seed diet is that being a seed they are high in fat, so eating too many will make losing bodyfat difficult if that is your goal.
- 1/4 cup raw hulled pumpkin seeds (153/5/7/13/1)
- 1 scoop NitroFusion, or similar protein powder (190/9/25/2/2)
- 1 cup soymilk (90/7/7/3.5/1)
- 1 cup water
- 1 banana (121/31/1/0/4)
- 1 can canellini beans, rinsed [aka white kidney beans] (420/73/28/0/35)
- [optional] cocoa powder to taste
Directions: Blend all ingredients to desired consistency
Total stats: 974 calories, 125g carbs, 68g protein, 18.5g fat, 43g fiber
Or, for an all whole foods shake omit the protein powder for stats like:
784 calories, 116g carbs, 43g protein, 16.5g fat, and 41g fiber
Either way, a great and highly nutritious shake with stats to match. I would even recommend a half serving of the whole food version to those looking for a meal replacement shake that would help weight loss or maintenance.