YES, YOU CAN HAVE CEREAL

-But because the carbs in cereal are high glycemic, you must limit the amount, and always balance the carb grams with equal amounts of protein. This will control the blood sugar spike.

For most women over 5'7", you can have about 25 gm of carbs along with 25gm of protein. To get the protein, don't use milk. Milk doesn't have enough protein, and it has too many carbs. Instead, stir 2 scoops of vanilla whey protein into water, and use that with your cereal. You can also use stevia to sweeten it.

So, you are shooting for a breakfast of 30 gm protein and 20 to 25 carb grams. If you are using 15 gm scoops of whey protein in water, that means 2 scoops.

There are lots of cereals that have around 25 gm of carbs per serving. I like Life Cereal (made with oats) and other whole grain cereals. Just look at the nutrition label carefully, and match any carb grams with equal grams of whey protein.

You can also use whey protein along with oatmeal, but be careful of the type of oatmeal. Quaker Oats makes a high protein oatmeal, (Banana Nut) that has 7 gm of protein. When combined with 1 scoop of whey protein in water, the carbs and protein balance out.