1 Cup Oatmeal
1 Cup, frozen Blueberries, Wild
1 Cup Reduced Fat Milk
1 1/3 Grams Whey Protein Powder
1 Tbsp Peanut Butter
NOTE: USE VANILLA PROTEIN.
Put everything in your blender and mix on high until oatmeal is ground to consistency you like.
Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.