What you need:

• 1 cup water
• 1 1/2 scoop whey protein (flavor of your choosing)
• 3/4 cup oats
• 1/2 cup fat free milk
• 1 packet splenda/stevia or other sugar alternative
• 1 teaspoon ground cinnamon
• 1 banana

The making process:

1. Microwave the oats until cooked
2. Combine everything in either a shaker bottle of blender and blend/shake

Calorie information: 478 calories, 7g fat, 1g saturated fat, 60g carbs, 8g fiber, 117mg sodium, 48g protein

Tips: You can choose to not use a banana and/or add more fruit in or substitute for another fruit (calorie information will change a bit though). You also don’t need to microwave the oats before hand, you can mix them dry. I just think they taste better after they’ve been cooked + blended.

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