Drink Your Oatmeal

Home Made M.R.P.’s

After over twenty years in the fitness industry I have tried just about every supplement and every eating plan that has come along. The problem with most OTC sports supplements is that you never really know exactly what you are getting; this is why I choose to make my own.

By making your own meal replacement drinks you are not only assured of the quality and quantity of the ingredients but you can adjust the macro-nutrient profiles to meet your current goals and or personal eating plan requirements.

Below are two examples of Homemade MRP’s using plain Oatmeal as a quality carb source.

MRP 1. High Carb



  • 1/4 cup dry oatmeal
  • 1.5 walnuts
  • 1 medium banana
  • 1/2 cup blueberries
  • 1/2 cup strawberries
  • 1 cup non-fat milk
  • 2 scoops protein powder*

Calories 569

Carbohydrates 57%

Protein 34%

Fat 9%

MRP 2. Low Carb



  • 1/4 cup dry oatmeal
  • 1/2 Tbsp Udo’s Choice oil or Flax seed oil
  • 2 scoops protein powder*
  • 8-12 oz water (adjust to desired thickness)

Calories 428

Carbohydrates 33%

Protein 43%

Fat 23%


Simply add all the ingredients to a blender and blend on high for 30 seconds. Add ice cubes before blending to chill and thicken the mixture to desired consistency.

*For basic meal replacements I recommend using a combination of whey and casein. For recovery stick with pure whey.