Protein Oats with Fruit and Almonds

Protein Oats with Fruit and Almonds

This has been one of my stable breakfasts ever since I started my fitness journey. Getting a little more protein into each meal helps with the muscle building and repair.

Oats are beneficial for your diet as it containsBeta-glucan, helping aid in

  • lowering cholesterol levels,
  • reduce blood sugar and insulin response,
  • increase feeling full,
  • grow good bacteria in the digestive tract.

This recipe, in particular, is quite high in calories. If you’re using an app such as MyFitnessPal and are aiming to gain weight and muscle, then these amounts are perfect for just that.

Reducing the Number of Calories in the Recipe

Just a heads up though on the calorie count on the recipe. The 100g of dry oats alone will have approximately 350 calories. If you’re aiming is to lose weight, then adjust the weight of oats in the recipe to between 50g-70g. This will effectively half the calorie count to about 170 calories.

Banana is also high in calories, so using half a banana will also drop the calorie count.

Lastly, the protein powder that you use can adjust the number of calories in the recipe too. I’m currently using Pure Warrior Extreme Whey protein which has an average calorie count. Using a leaner source can help curb the calories in the recipe too.

References from Medical Journals

 

Protein Oats with Fruit and Almonds


  • 10 Minutes
  • 0 Minutes
  • 1

Ingredients

Oats Mix

  • Protein powder 40g
  • Rolled Oats 70g
  • Almond Milk 100g
  • Chobani Yogurt 1 tbsp
  • Strawberries 2
  • Banana medium
  • Almonds
  • Coconut flakes
  • Honey 1/4 tsp

Instructions

  1. Add oats to a bowl
  2. Add in your protein powder and mix into your oats. I like to a simple vanilla flavoured protein powder
  3. Add in the almond milk and mix through
  4. Add the yogurt on top
  5. Slice the strawberries and banana and add to the top of the mix
  6. Add in your almonds and coconut flakes
  7. Finish off with your small amount of honey

Nutritional Facts

* Estimated measurements based off online calculations using MyFitnessPal

Calories

645

Fats

14

Carbohydrates

86

Proteins

49