500ml+ full cream milk, mixed berries (strawberry, raspberry and blueberry), 1/2 cup of raw oats, honey, flax and/or olive oil, and a banana along with your bulking protein powder. At least 800 calories there, and depending on the calories in your protein, it could easily be 1000+. This is a really enjoyable shake, and it's great for energy. The first time I had this about an hour before I exercised, I had one of the best workouts ever. Made me feel alert, focused, and positive.