Hi mate, cup water, 2 cups leafy greens ie spinach and kale then 1 to 2 cups fruit. Pineapple is good value plus apples, pears, frozen strawberries and blueberries. Owt that's knocking about really. I also blend a carrot to a pulp sometimes and add that plus any veg that I fancy. There's no set rules. Oat job is cup and a half porridge oats, dash milk and a cup or so of water. Drop of honey and a couple of bananas.