Liquid Meal ideas

Hey, I was just wondering what a good liquid meal I could use for breakfast would be? I usually have some fiber 1, brown rice, whey, pear, unsweetned soy milk but somehow putting all those into the blender dosen't sound too appealing .
I need a liquid meal because I was just informed i need to wait 1 hour after having a soild meal and 30 minutes after if having a liquid meal before hitting the weights. (I've been having my breakfast and then immidently afterwards lifting)
So I figured make my shake the night before, wake up and drink it and then wait 30 minutes before weights, that way I won't have to wake up an hour ealier and lose some of my precious sleep!
if it's at all possible I don't want to use cottage cheese/yogurt due to the sugar, unless I took away the pear and got the sugar I usually get from that through the cottage cheese/yogurt.

Hope all that makes sense

Whats wrong with a straight up chocolate protein shake........ ?

Put oats and a little bit of fruit in your protein shake.

how many oats

My liquid breakfast: vanilla whey, a carrot (naturally sweet), rolled oats, ice, and milk. Doesn't taste to bad.

How much oats is good without being to thick