I used to cook my oats, mix in a chopped apple and 2 scoops choco whey. Now I just make a shake with 6 egg whites, 1/2 cup raw oats, 1 1/2 cup no fat milk, one scoop unflavored whey, waxy maize, 200 mg caffiene, and one spoon of nestlequick for flavor and through it back. I do it within minutes of waking, and I work out about an hour later.