Originally Posted by cyclops_45

1- 150-200ml skimmed milk
2- 150ml water
3- x2 scoops (40g protein) whey isolate
4- x1 cup oats
5- half teaspoon cinammon (try organic it tastes a whole heap better)
5- x1 apple (chopped)
6- 200g low fat cottage cheese
7- 3tbsps Udos oil

take a 1litre beaker put items in order as listed and mix for 1 min with
hand blender.