From page 18 of Elite Nutrition (Insanity)
2/3 cup cooked oatmeal, prepared with water
1 scoop protein powder
1/2 cup fresh berries
1-1/2 Tbsp. chopped walnuts
Splash (1/4 cup) of skim, almond, rice, or soy milk
Combine ingredients in a bowl
________________________
Nutrition Breakdown:
307 Calories
26 grams protein
34 grams carbohydrate
9 grams fat
9 grams fiber
*For a 400-calorie meal: Increase oatmeal to 1 cup and increase protein powder to 1-1/2 scoops.
*For a 500-calorie meal: Increase oatmeal to 1-1/3 cup, increase protein powder to 1-1/2 scoops, increase walnuts to 2-1/2 Tbsp, and increase berries to 1 cup.
