You are in charge here. Many choices to select from, however you must meet the following criteria:
• 40g of carbs or less
• 350 calorie total for the entire meal including milk, nuts and fruit
• 20g of protein is a must
• Watch your sugars! Fruit count!
Your best bet is to stick to one of the options on your grocery list and definitely add a scoop (at least 20g) of protein powder to the milk before enjoying.
This can include any form of cereal, cold or warm. Oats, grits, porridge, etc. Word on the beach is Captain Crunch was banned from Restoration Island back in 2003 for tampering with sugar levels....