My favourite oats recipe which is nice and simple for a non training meal.
1/3 C of raw oats 1/2 C of low fat milk (lactose free in intolerant) (allergies - can use unsweetened almond milk or almond and coconut milk) 1 tsp of honey or 1/2 C of berries or 2 tsp of sultanas 1/2 scoop of protein powder
Place the oats and milk in a medium sized bowl and cook for 2 minutes.
Stir and add in sultanas/honey if chosen sweetener and cook for another 30 seconds.
Add in the protein powder or berries and cook for another 30 seconds.
Feel free to add an extra splash of milk to make it slightly runnier if desired.
If you are a male and the meal isn't quite enough, increase to 1/2 C of raw oats and 2/3 C of low fat milk.