4 cps. old-fashioned rolled oats
2 cps coconut flakes (unsweetened or sweetened)
2 cps sliced almonds
1/2 cp canola oil
3/4 honey
Optional: (I add all of this)
1 cp dried cherries
1 cp dried apricots (cut into 4's)
1 cp dried cranberries
1 cp raisons
1 cp whole almonds (i love almonds)
Preheat oven to 350*. Toss oats, coconut, sliced almonds in a large
bowl, mix in honey & oil w/ wooden spoon; mix well. Pour onto flat
baking sheet, bake for 45 mins, stirring about every 15 mins, till
mixture is an even, golden color. Let cool completely and add dried
fruit. Store in ziploc bag. Delicious over yogurt and fresh fruit, by
itself and great as cereal w/ milk or soymilk.
In order to get your full protein intake each day Used egg beater to
make a ham & cheese omelet every morning (23 grams protein).
Buy a package of cube ham then put it in a food processor to grind it up but you could also put it into a blender. You can also drink a 1/2 cup of milk for snacks (9-12 grams of protein) You can eat lot of string cheese for snacks to up your protein intake.
You will be able to keep up the protein requirements this way.
Another thing to used is the individual bags of turkey & gravy that you boil on the stove, added some mashed potatoes to it then put it all into blender/food processor to puree. It makes more than we can eat
in one sitting but I put the extra into 1 cup containers and heated them in microwave for later meals. Hope this gives you some ideas on how to get the protein requirements without the shakes.