• half of 1 cup rolled oats • 1 banana • 1 scoop soy or pea protein powder • 2 tablespoon flax seeds (make sure to buy whole and grind them, in my case I don't need to grind them separately the blender chops them while doing the shake) • 2 tablespoon peanut butter (100% peanut no added oil) • 1 tablespoon extra virgin olive oil • unsweetened oat or soy milk • I add some water if it's too thick

I blend the oats and the flax seeds first, then add the rest, blend again for 10 secs, boom - easy. You may want to adjust peanut butter quantity depending on whether you’re trying to lose, maintain or gain weight. 2 tbsp is me trying to maintain weight as I easily lose weight.

Not op but for breakfast I do 1/4 cup steel cut oats, 1 cup water, 1 tbsp olive oil, 1 tbsp maple syrup, 1/4 tsp cinnamon, pinch of salt. Add a spoon of flax meal at the end. I sometimes add walnuts.

I wish I didn't need the maple syrup. Adjust to taste I guess. Doc says my cholesterol levels are immaculate.