2 cup of milk
1 banana
4-5 tea spoons of oats or flax seeds
little bit of almonds
little bit of nuts
One scoop of protein powder (unflavored preferably)
1 tea spoon of vanilla extract
3-4 tea spoons of peanut butter

put it all in the blender, and wait till it turns creamy then put in the fridge for 1 hour if u want it cold

enjoy

btw this is high in calories, its best to split into two servings or split the ingredients in half