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Per Serving: ~303 calories, 18g protein
½ cup canned pumpkin
¾ cup milk
¾ cup apple cider
½ cup 2% yogurt (Greek, if possible)
¼ tsp ground nutmeg
½ tsp cinnamon
Mix all ingredients in a blender and enjoy! Adjust spices to your taste, ginger can also beadded, or you can try using the pre-mixed pumpkin pie spice.