1/2 scoop protein powder (or 15 grams of powder in weight) \t1/2 to 1 cup milk of choice (you have the flexibility to add your desired portion of milk) \t1 tablespoon ground flaxseeds \t1 tablespoon nuts of choice \t1 cup cereal of choice stay within these limits: • 150 calories maximum • Under 8 grams of sugar per serving *add 1/4 cup of berries as an option if you would like DIRECTIONS: \t Mix the protein powder in with the milk before adding the cereal. This is necessary to get the protein balance up for this meal. It will keep you full a lot longer too! \t Add your cereal and nuts and seeds 3. Enjoy! Irene’s Cereal Suggestions Rice, Corn, Wheat Chex Cheerios Special K Corn Flakes Fiber One Avoid all of the above that are Honey, chocolate,or flavored as the sugar content is much higher. Check labels for sugar serving size. The maximum should be 8g per serving. Kashi cereals and many other “healthy” cereals will surprise you!