I wanted to share what I use through out the day in part of my bulking diet, this also can be used as a meal replacement.
You will need a shaker cup, protein powder, instant oats and water. Combine protein powder, oats and water in shaker cup and shake. I use 1 1/2 cups oats and about 60 grams of protein. I use this as a way to get more calories, carbs and protein in my diet so I drink 2-3 a day. For a meal replacement you could use 1/2 cup oats and 20 grams protein.
It’s a treat that I look forward to drinking and helps me achieve my goals without stopping and making a meal.