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[DOI] [PubMed] [Google Scholar] 692.Lean MEJ, Leslie WS, Barnes AC, et al

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Add to the original recipe: 1 scoop unflavored or vanilla protein powder, whey or plant-based adds roughly 2025g protein cup unsweetened almond milk in place of half the water adds creaminess and about 1g more protein Approximate macros: 230 kcal 25g protein 26g carbs 4g fiber 3g fat This version genuinely functions as a full breakfast rather than a snack the added protein meaningfully extends fullness and turns a simple fiber drink into a balanced mini-meal