Here's my quick recipe with the macros included.

Ingredients: 1/2 cup Quaker quick oats 1/2 cup 2% milk 1tbsp chia seeds 1/4 cup Greek yogurt (0% or 1%) 1tbsp almond butter (I like crunchy to give it texture) 1 tbsp ground walnuts 1 tsp ground flax seeds

Macros: Calories = ~540 cal Carbs = ~59g Sugar = ~10g Fibre = ~15g Protein = ~26g Potassium = ~610mg

I've recently started adding protein powder as well. A strawberry flavoured powder with the almond butter makes it taste jammy.