I really enjoy eating steel cut its from trader joes mixed with my Protein powder. It is a good injection of Fiber and slow burning carbs to my diet to fuel both my day and workouts. The flavor and sweetness comes from the flavor of your Protein Powder. For example, my protein powder is Cookies and cream, so I get a yummy cookies flavored oatmeal.

You can add as much protein as you desire. I try and add as close to 40 g as possible in order to maximize the amount of protein my body will recess in a 2-3 hour window. I am not concerned about calories though this is probably a 500 calorie meal. Eating it before a workout really helps. My calories tend to be around 2000 per day and yet my weight fluctuates between 175 and 178 - a few lbs below my goal weight). Again, I only have a very general idea of caloric count because instead I just try and focus on maximizing protein and eating good carbs / fats.

I am not a chef nor a cook so preparation needs to be easy and something I can handle alone without a lot of time or fuss. My wife is the master chef, but meals like these are generally my responsibility to make. I like the oats idea because it is so easy to make and can be prepared in a few minutes, yet energy gained is substantial.

Another one that has helped me is apple slices,almond butter and chicken skewer. Again a really good set of the macros. A little lower on the protein though and apples burn up a little too fast during an intense workout. This would probably be my second best option.

And those are currently my only two good complex carb / protein options. Lol. I need more options that hit fairly low on the glycemic index yet also pack a good solid protein punch.

What are some other easy to make meals like this that I can eat either first thing in the morning for a 9 am workout or mid afternoon for a 4 pm workout? I take no prisoners during my workout so the more good clean energy that can come from these meals, the better.

Yup - very well indeed.