Injuries are the devil seems like your plagued for a long time then they ease off and then your free of the for the longest time then they are back , just a part of what we do brother ! We deal with them and keep going , you are still having great progress.
Simple.1/4 cup oatmeal 1.5 scoops whey and some fiber.
When I get more elaborate it can also have eggwhites, sugar free pudding, and sometimes halo top