4 c. rolled oats
1/2 c. of whole almonds, walnuts, shredded coconut, dried blackberries, raisins
1/4 c. of pysillum husks and sunflower seeds
1/8 c. ground cinnamon
I had about 1/4 c. with 1/2 c. milk (too much) and 1 tsp honey. It kept me full for three for fours hours. Yummy!