Here’s a high-protein, muscle-friendly recipe for Protein Oatmeal with a Scoop of Peanut Butter
a perfect breakfast or post-workout meal for bodybuilders or anyone needing a balanced, nutrient-dense dish packed with protein, complex carbs, and healthy fats!
Ingredients
- 1/2 cup rolled oats (or quick oats)
- 1 cup water or unsweetened almond milk (for creaminess)
- 1 scoop (25-30g) vanilla or unflavored whey protein powder
- 1 tbsp peanut butter (or almond butter)
- Optional add-ins:
- 1/2 banana (sliced)
- 1 tsp chia seeds or flaxseeds
- 1/4 tsp cinnamon
- Dark chocolate chips or cacao nibs
Instructions
1. Cook the Oats:
- In a small saucepan, combine oats and water/milk. Bring to a simmer over medium heat, stirring occasionally, until thick and creamy (5-7 minutes).
2. Mix in Protein Powder:
- Remove the oats from heat and let cool slightly (to prevent clumping). Stir in the protein powder until fully combined. Add a splash of milk if needed for consistency.
3. Add Peanut Butter:
- Swirl peanut butter into the oatmeal or dollop it on top.
4. Optional Toppings:
- Add banana slices, chia seeds, cinnamon, or dark chocolate chips for extra flavor and nutrients.
Macros (Approximate)
- Calories: ~350-400 kcal
- Protein: ~30-35g (from protein powder + oats)
- Carbs: ~35-40g (from oats + optional banana)
- Fats: ~8-10g (from peanut butter)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Whey protein powder provides fast-absorbing amino acids for muscle repair and growth.
- Slow-Release Carbs: Oats fuel workouts and replenish glycogen stores with fiber-rich complex carbs.
- Healthy Fats: Peanut butter adds monounsaturated fats to support hormone health and satiety.
- Customizable: Adjust toppings to fit your macros (e.g., add egg whites for extra protein or berries for antioxidants).
Pro Tips
- Boost Protein: Stir in 1/4 cup egg whites while cooking the oats for an extra ~7g protein.
- Lower Carbs: Use less oats and replace with cauliflower rice or chia seeds.
- Meal Prep: Cook oats in bulk and store in the fridge. Reheat with a splash of milk and mix in protein powder fresh.
- Flavor Twist: Use chocolate protein powder + peanut butter for a "PB&J" vibe (add a few raspberries!).
Enjoy this creamy, protein-packed oatmeal to fuel your workouts and keep you full for hours! 🥣🍌💪