This is my home made meal replacement shake that contains the natural nutrition of low gi porridge, essential fats, and immune boosting and metabolism protection properties of whey. If you think you might be caught short for another meal later on, you can make a double serve and store the half you don't drink in the fridge for whenever you need it.
1/2 cup rolled oats (porridge)
3 - 4 scoops of your favourite chocolate whey protein powder
1 teaspoon of honey
1 tablespoon of peanut butter (or chopped almonds)
3/4 cup of water or low-fat milk
4 cubes of ice
Add all of your ingredients to a blender and blend well on high, pour into a glass to drink. There are a couple of variations I use - if in a hurry I add the rolled oats 'raw', but if I have extra time and feel like a 'smoother' shake then I cook the rolled oats first with water, wait for them to cool and then blend with the rest of the ingredients.