Homemade (by me). One scoop of a decent whey protein powder, avocado, sunflower seeds or almonds, whole-milk yogurt, a couple handfuls of blueberries, a couple strawberries, 1-2 fresh-squeezed limes, plus spinach/kale/chard (whichever I have on hand). Makes enough for ~350-450 calories or so. Enough fat, protein and carbs to energize, to start the rebuilding and repair process. Half makes a decent snack. A whole serving makes a small meal replacement.