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A mug or mug bowl (200cc) 30g powdered oatmeal 30g protein 3g psyllium? 2-3g baking powder 1 tablespoon cocoa powder (optional) 80-100g water (use carbonated water instead for a fluffy texture!) Powdered coffee (adds more flavor and richness) A little salt Feel free to add toppings! Peanut butter Frozen berries, dried fruits, etc. are OK for toppings The calorie intake for a protein mug cake without toppings is about 282kcal ① Place the mug on the scale. ② Put the ingredients in the mug and stir with a spoon. ③ Add water and mix further. ④ Heat in the microwave at 600W for a minute ⑤ Open the microwave door once to make sure it doesn't overflow ⑥ Take it out and check. There will be residual heat, so leave it for a while and the soft-boiled part will harden further. ⑦ Once cooled, place in the refrigerator to cool. [VITAS vitamin supplements I take every day] https://amzn.to/3obbzqn [myprotein💙 lowest price coupon] https://prf.hn/l/KN33kjL Coupon → CHAPISAN (from the URL above) [PHD Protein❤️ lowest price coupon] https://bit.ly/3pdIrzH Discount code CHAPISAN @phdnutritionjp [Hair removal] https://bccl.jp/shoukai/shoukai-01.ht... #weightloss #muscletraining #getitfrommywife [Online community] https://community.camp-fire.jp/projec... [SNS] Instagram↓   / nagichapi