1 individual sized apple sauce container
1 breyers yogurt
1 shot glass of cod liver oil
1 small scoop glutamine
1 large scoop complex carb mix
2 cups frozen blueberries (homegrown too!)
a lot of sugar but it was good and it hit the spot. Need to work on getting better quality yogurt and applesauce. Makes one full blender and doesn't take long to drink it all.