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oatmeal breakfast

here's a solid and well balanced oatmeal breakfast. see the extended entry for the data and variations (like w/o protein powder):

  • boil 1.25 C water w/ 1/2 tsp salt
  • in a bowl, mix:
    • 3/4 C rolled oats
    • 1/2 cup apple, chopped
    • 18 grams Whey or Soy Protein (check your protein for the right measurement)
  • add mixed ingredients slowly while stirring to boiling water. stir sufficiently and turn burner to low.
  • toast an english muffin
  • fry one egg white and one whole egg (to keep the oil to a minimum, i use a misto oil sprayer)
  • transfer cooked oatmeal (probably 5 mins cooking time) to a bowl and add:
    • 1 Tbsp blackstrap molasses
    • 2 Tsp (tablespoon) ground flax meal
    • 1/2 tsp ground cinnamon
  • top toasted english muffin with egg whites (salt and black pepper to taste)

calories: 694, 21% fat, 52% net carb, 27% protein

blackstrap molasses provides a whopping 20% of both your calcium and your iron in 1 Tbsp. if splitting this for two people (recommended for normal people) i'd do 1 Tbspn for both


w/o protein powder: 4 egg whites;

raisins instead of apples: 1/8 cup (raisins pack a lot of sugar).

lower calorie option (single serving):

  • skip the protein powder and toast.
  • reduce oats to 1/2 cup
  • stir into oats just as they start to simmer 2 egg whites (or serve them on the side)
  • calories: 303, 21% fat, 57% net carb, 22% protein


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Anton..Why do you leave out the yolks? Also, you can poach eggs easily without any extra fat. did you see the recent artical lauding butter and animal fats (not in excess) over margarine etc.? Pops.

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