What you will need:
Ice (optional) 3 cubes.
1 large banana,
half pint milk (semi-skimmed),
3 egg whites,
1 whole omega 3 egg,
2 scoops of your favorite whey protein powder blend.
Sometimes I add in vanilla yoghurt also.
I don't count calories so don't take my word for law here but I'm pretty sure the overall caloric content is around 900 calories. Over 1000 with the yoghurt.
As an extra tip mix oats with the vanilla yoghurt if you have it. My god it's the best thing since steak brah!