230ml Semi-skimmed milk

 

Combine the ingredients in a large container (I use a 1 litre pyrex jug, which helps with measuring the milk too!) and pop into the microwave for 2.5 minutes on full power.  The porridge will rise, so make sure you use a large container.

 

Calories: 213

Protein: 10.9g  (20%)

Carbohyrate: 29.5g  (55%)

Fat: 6.1g  (25%)

Fibre: 2.7g

 

A ridiculously healthy option for breakfast or post run.

Low fat.