Here’s a high-protein, nutrient-packed recipe for Protein Oatmeal with Egg Whites and Cinnamon
perfect for bodybuilders or anyone looking for a balanced, muscle-friendly breakfast or post-workout meal!
Ingredients (Serves 1)
- 1/2 cup rolled oats (or quick oats)
- 1 cup water or unsweetened almond milk (or any milk of your choice)
- 1/2 cup liquid egg whites (or about 4 egg whites)
- 1/2 teaspoon cinnamon
- 1 teaspoon honey or maple syrup (optional, for sweetness)
- Optional toppings: fresh fruit, nuts, or a sprinkle of chia seeds
Instructions
1. Cook the Oats:
- In a small saucepan, combine the rolled oats and water (or milk). Bring to a gentle boil over medium heat.
- Reduce the heat to low and simmer for 5-7 minutes, stirring occasionally, until the oats are soft and creamy. If using quick oats, cooking time will be shorter (2-3 minutes).
2. Add the Egg Whites:
- Once the oats are cooked, slowly pour in the egg whites while stirring continuously. This prevents the egg whites from clumping.
- Continue to cook over low heat for 2-3 minutes, stirring constantly, until the egg whites are fully cooked and the oatmeal has a fluffy texture.
3. Season and Sweeten:
- Stir in the cinnamon and optional honey or maple syrup for sweetness.
4. Add Optional Toppings:
- Top with fresh fruit (e.g., banana slices or berries), nuts, or a sprinkle of chia seeds for extra flavor and nutrients.
5. Serve:
- Enjoy immediately as a warm and satisfying breakfast or snack!
Macros (Approximate)
- Calories: ~250-300 kcal
- Protein: ~20-25g (from egg whites and oats)
- Carbs: ~35-40g (from oats and optional toppings)
- Fats: ~3-5g (from oats and optional nuts)
Why This Meal is Great for Bodybuilders:
- High Protein: Egg whites and oats provide a solid dose of protein to support muscle repair and growth.
- Complex Carbs: Oats offer fiber and sustained energy.
- Low in Fat: This meal is low in fat, making it ideal for lean muscle building.
- Customizable: You can adjust the toppings and sweetness to fit your macros and preferences.
Enjoy this fluffy, protein-packed oatmeal as a delicious way to fuel your day or recover after a workout! 🥣🍳💪