Zone Meal : Breakfast

With Milk
1/2 cup of organic rolled oatmeal (1 block carb)
1/2 cup of seedless grapes (1 block carb)

Put the grapes together with the oatmeal as a meal by itself.

3 scoops whey protein (3 blocks protein)
250ml Low fat milk (1 block carb, 1 block protein)
2 tbs of peanut butter (4 blocks fats)

Put all in a blender to make into a smoothie

Without Milk
3 Quarter cup of organic rolled oatmeal (3 blocks carb)
1/2 cup of seedless grapes (1 block carb)

Put the grapes together with the oatmeal as a meal by itself.

4 scoops whey protein (4 blocks protein)
250ml water
2 tbs of peanut butter (4 blocks fats)

Put all in a blender to make into a smoothie