4 T protein powder — I used vanilla
egg white protein powder by Jay Robb — you could use a different kind of protein powder, the egg white p.p. definitely gives it a good texture.
(
By the way, there are all kinds of
protein — including
egg white, various grades of whey, casein, even beef
protein powder!
But for a rough explanation I've been having a bowl of oatmeal a day mixed with some
protein powder and natural peanut butter with a banana and oranges, then an
egg white omelette as a post workout meal followed
by a helping of brown rice, broccoli and chicken breast for lunch, then for, I guess you could call it a snack or a second lunch, idk, I'll have various fruits, like apples bananas and / or oranges with almonds, and then finish the day off with broccoli and another chicken breast.