A quick solution to get more protein at breakfast: PROTEIN OATMEAL!
Protein early👏in👏the👏day👏is KEY to muscle health, but many of my clients struggle to get enough protein at breakfast.
Research suggests that eating PROTEIN EARLY IN THE DAY may help reduce age-related muscle loss. Plus research suggests eating protein early in the day helps regulate appetite so you naturally eat fewer calories all day long.
Bottom Line: Aim to eat about 20-40g of protein at breakfast to support muscle health. Healthy muscles = healthy metabolism, strong immunity, and longevity!
One quick & delicious way to get more protein early in the day is PROTEIN OATMEAL. Protein Oatmeal can be eaten HOT or COLD, and there are so many different types of mix-ins you’ll never get bored.
PROTEIN OATMEAL RECIPE
1/2 cup rolled oats
1 cup milk (your favorite type)
1-2 scoops protein powder* (about 15-30g protein)
HOT: Stir together oats and milk and heat in a pot on the stovetop (~5 minutes) or in a microwave-safe bowl in the microwave (~2-3 minutes). Once the oats are done, stir in the protein powder and add your favorite mix-ins.
COLD: Stir together oats, milk, and protein powder and keep in a covered container in the fridge overnight. Add your favorite mix-ins before eating. NOTE: For thicker oats, use 1/4 cup less milk.
PROTEIN OATMEAL MIX-IN IDEAS
1. BANANA BROWNIE
sliced banana + cacao powder + walnuts
2. SUGAR PLUM
plum slices + candied ginger + cashews
3. CARROT CAKE
shredded carrots + raisins + pecans
4. APPLE PIE
chopped apple + honey + almonds
5. ZUCCHINI BREAD
shredded zucchini + maple syrup + sunflower seeds
6. PB & J
grape halves + ground flaxseed + peanut butter
7. LATTE OATS
🎥Watch the video HERE.
Peace, Love & Muscles ✌️💛💪
*When picking a protein powder:
– buy reputable brands that use third-party certification for purity.
– both whey (dairy-based) or plant-protein powders are great options, so choose either based on your own personal preference.
– aim to get a powder close to 30g protein per serving (that’s a good general target of protein grams per meal)
– check to see if the label lists amino acids and find one that has “leucine” near 2.5 grams.