Cinnamuffin and Shake

One English muffin, toast, bagel, or equivalent up to 200 calories and 40g of carbohydrates

• 1 tablespoon (100 calories) of peanut butter, nut butter or nuts/seeds

• 1/4 banana or other fruit (maintain your sugar limit)

• Drizzle of agave and cinnamon* optional

• 1 scoop protein powder (32g) mixed with milk of choice