Date shake

Whole ingredients with whey isolate as the only processed addition. Dates carry the carbs and a caramel note that leans into the peanut butter; with the fruit and hemp hearts they cover carbs, fiber, and fat without doubling up on a morning bowl of oats. Each shake is about 555 calories and 43 g protein. Drink half before lifting and half after.

You'll want a 64 oz blender — a 48 oz pitcher works but runs right to the line — and two wide-mouth pint jars for the fridge.

1. Pit the dates. Slice each lengthwise just to the pit, open it like a book, pinch out the pit, and pull the papery cap off the stem end. Tear into 3–4 pieces. If they feel firm or dry, soak in warm water for 10 minutes.
2. Dates first. Milk and date pieces into the blender, high for 45–60 seconds, until completely smooth with no flecks of skin. This is what keeps chunks out of the bottom of the jar.
3. The base. Add the peanut butter, hemp hearts, maple syrup, cinnamon, and salt, then the frozen berries last. High for about 60 seconds, until smooth.
4. Whey on low. Drop the blender to low and add the whey one scoop at a time, pulsing about 10 seconds after each, just until combined. High speed whips isolate into foam.
5. Pour three. Fill two pint jars close to the rim to limit air, cap, and refrigerate. The rest is today's. It'll be a little foamier than the jarred ones, which settle and thicken overnight.
6. Rinse now. Rinse the pitcher immediately, then run it 10 seconds with warm water and a drop of soap. Dried dates and peanut butter fight back.

The jars. Shake hard before drinking; they separate into layers, and that's fine. They keep 3 days, which covers the last one.

Easing in. New to whey? Use half the whey for the first week.

Bigger. Another 8 oz of milk adds about 50 calories and 3 g protein per shake. For more calories without more volume, add a tablespoon of peanut butter.