I'm not sure on ingredient portion sizes on this because I just kinda eyeball everything but I put in about 2 cups greek yogurt plain, half cup of egg whites, half cup of oats, half cup of almonds, about 2 big chunks of kale, 2 celery stalks, 1 diced apple, 1 cup frozen blueberries, 1 frozen banana a few tablespoons of coconut oil, a tablespoon of minced ginger and some ice cubes or milk. Blend it up! Its pretty good. Not sure on calorie/macro breakdown you'll have to add all that up depending on how much you use of each.
Its carbtastic and high in protein. Could be used pre or post workout.