Smoothies are so easy and quick to make. They're also healthy and great snacks or breakfast. Here's my two favourite ones.
Smoothie number one:
Whey protein (chocolate or vanilla): 40g
Rice milk: 200-250ml
Smoothie number two:
Frozen spinach: 100g
Frozen mango: 100g
Frozen rasberrys: 50g
Rice milk: 200ml
Basic training split what I've used a lot!
You can do this three days and then keep a rest day or do it two time in a row and then keep a rest day. Either way you end up hitting you body parts more than ones a week which is good for the gains!