Oats are one of the healthiest grains on this earth! They’re a great to keep in the house! They supply a great source of vitamins, fibre and antioxidants.
Oats are an amazing form of carbohydrates, which is incredibly beneficial for preparing your muscles for any workout. Carbs supply the body with all the energy it needs! Oats are slow digesting carbs, which means eating them before a workout is great fuel for your body.
Oats are one of my main carb sources in my day-to-day routine. Sometimes I eat them 2-3 times a day! Oats are filling, really good for you, versatile and very cheap! Toss those cereal boxes aside and lets start with a blank canvas of oats and see what kind of toppings we can add! 😉
My recipes are based of my macros for the day, so the ingredients added will sometimes be random numbers, but obviously add the amount that you want. You can’t mess up oatmeal!
This is one of my favorite recipes. The best thing about oatmeal is it gives you the ability to experiment. I just put things together and it ends up tasting really good.
- 63 g Oats
- 1 Cup 2% Milk
- 50 g frozen blueberries
- Lemon juice / Zest
Mix oats with milk. Let it sit for a couple hours, overnight, or eat right away. Add some fresh lemon juice with some lemon zest. Add blueberries and Splenda.
CALORIES – 390
PROTEIN – 20 g
CARBS – 62 g
FAT – 9 g
SUGAR – 15 g
This is another one of my favorite ones. I use a lot of oats and sweetened coconut. When I’m bulking I like to eat a lot of calories at once. Obviously you can change the recipe to your macros needs.
- 78 g Oats
- 1 Cup 2 % milk
- 2 TBSP shredded sweetened coconut
- 116 g banana
- 1 TBSP cocoa powder
- For extra sweetness add honey or some Stevia
Take your oats and cover it with milk, let it sit or eat it right away. Top with banana, shredded coconut, and cocoa powder for some extra flavour.
CALORIES – 583
PROTEIN – 24 g
CARBS – 96 g
FAT – 16 g
SUGAR- 27 g
Blueberry Canadian Maple
This recipe variation is great for those who want extra protein and just an overall big, filling, healthy snack or breakfast!
When I’m bulking and trying to reach a certain number of carbs and protein, I make the bowl very large and add extra stuff to make it filling, but also ingredients that help me reach my goals. Example, I LOVE adding egg whites to my mixture, it gives me a lot more protein than just eating the oatmeal on it’s own. Plus if you add protein powder… BAM! That’s a whole lotta protein and depending how much oats you use, it’s a lot of calories, which for me is amazing!
Don’t be afraid of good calories, but also don’t be afraid of unhealthy calories either. Life is all about finding your balance! This recipe is better than the one above, due to having less sugar in this one.
- 85g oats
- 1/2 cup of 2% milk
- 103g egg whites
- 1 scoop Canadian Maple protein powder
- 26g fresh blueberries
- Cinnamon for extra flavour
Take your oats cover it with some milk and egg whites, all depending on your preference. Egg whites honestly doesn’t taste like anything. I feel like it makes my oats taste a bit sweeter. Let it sit for a couple hours or overnight. After sitting add protein powder (mix well) top with whatever fruit you desire. Enjoy!
CALORIES – 568
PROTEIN – 54g
CARBS – 68g
FAT – 11g
Sugar – 10g
Have you ever had Mango Sticky Rice from Thailand? Ya, well here is my take on it, oat style. 😉
- 54 g oats
- 117 g egg whites
- 89 g mango
- 8 g shredded sweetened coconut
- Stevia for some extra sweetness
Take your bowl of oats cover it with egg whites and some water. Let it soak for a couple hours or overnight. When you’re about to eat it, top oats with mango and coconut. Add Stevia if you need some extra sweetness.
CALORIES – 349
PROTEIN – 23g
CARBS – 54g
FAT – 6g
Sugar – 15g
If you like thick, rich and filling oats, this one’s for you. I added some yogurt and used vanilla almond milk, which made it really thick and super filling. The yogurt also makes it taste like a cream cheese dessert. You can also use cottage cheese for that same texture.
- 70 g oats
- 98 g Plain greek yogurt
- 1 cup unsweetened almond milk (Vanilla flavour, but it was really light in taste)
- 0.5 scoop of chocolate protein powder
Cover bowl of oats with milk, add some yogurt and stir. Make sure it’s not clumpy. Add protein power and voila! You have yourself an amazing easy breakfast or snack. Definitely let it sit for a couple hours or overnight. Top with some cinnamon if you’re feeling extra.
CALORIES – 421
PROTEIN – 38g
CARBS – 54g
FAT – 9g
Sugar – 3g
I would love to see what your oatmeal looks like and what you come up with for flavours. You can never have too many oatmeal options! Tag me on Instagram (@amandakerr92)
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