Almond milk, egg white, maple syrup, oatmeal, oat bran, pecans, applesauce

1 serving: calories:  318    carbohydrates:  40      protein: 12         fat: 13       fiber: 7        sugar: 3        sodium:91

1-1/2 serving: calories:  476   carbohydrates: 60       protein: 19         fat:    19      fiber: 11         sugar:   5      sodium: 136

2 serving:  calories: 635    carbohydrates: 79       protein:   25       fat: 26         fiber:  15         sugar:  6       sodium: 181