What's on my plate? - Proats!

PROATS = protein & oatmeal, just in case you were wondering

Today's recipe consists of a warm, delicious, and savory breakfast that will keep you full of energy throughout your morning!  Like most people, I am definitely a creature of habit. Proats have been a staple in my diet for over a year now and I have found that they are the perfect pre-workout breakfast to help fuel me through a heavy training session. The balance of macronutrients (protein, fats, and carbohydrates) provide me with just the right amount of energy while lifting and also keep me full way longer than a typical breakfast with eggs and bacon would. 

Benefits of Oats:

High in fiber.  It is very important to make sure that you're eating enough fiber every day.  It is recommended that women eat 25g a day and men eat 38g a day.  Fiber controls your blood sugar and slows your body's breakdown of carbohydrates and absorption of sugar.  It also keeps your bowels healthy and aids in skin health.

Contain vitamins and minerals.  Oats are filled with phosphorus, fiber, magnesium, zinc, calcium, and vitamin E.  All of which are essential tools to support a healthy diet.

Good for your heart.  A Harvard study on 21,000 participants over 19 years showed that people who ate a bowl of whole grain oats or cereal in the morning has a 29% lower risk of heart failure than people who don't.  Eat your oats, peeps!

Boosts energy.  Oats are high in carbohydrates AND are protein rich.  Consuming a low-glycemic meal combined with a bit of protein prior to a workout gives your muscles more energy to endure a longer and more intense workout.  Not to mention that adding a bit more protein (whey) with this specific recipe will aid in giving your muscles the necessary tools to rebuild while also getting a head start on post-workout muscle recovery.

Supports weight loss.  Oatmeal is an appetite suppressor which can be of help to a weight loss diet or to someone who is in a caloric deficit.  

"Oats are rich in soluble fiber, which can help anyone feel fuller for longer, as it takes a longer amount of time to digest." -Rene Ricek, RN at Seattle Sutton's Healthy Eating.  

I find that if I eat my oats around 9am, I don't feel even remotely hungry until about 1pm.

They taste great. Oats not only have multiple health benefits, but they also are a delicious way to start your morning.  Especially if you get creative with them!  There are so many different ways to make proats yummy and different than your old fashioned/ typical oatmeal.

My specific recipe is super easy to make and takes no longer than 5 minutes.  It can be made on the stove or in the microwave and only has 5 main ingredients.  Feel free to get creative and add whatever toppings that you wish!  My personal favorite is sliced banana and peanut butter.  Here is what you will need:


1) 1 packed of instant oats (40g) - I use Wegmans organic Maple Spice

2) 6 tablespoons of liquid egg whites (90g)

3) 1 scoop of whey protein (32g) - I use PEScience Snickerdoodle protein. SO GOOD!

4) 1.5 tablespoon of Wegmans organic peanut butter (20g)

5) 1 teaspoon of chia seeds (5g)

Optional: dash of cinnamon or banana (25g), 1/2 cup almond milk in place of water




1) Measure out oats into a bowl and add the egg whites.  Add 1/2 cup of water (or almond milk) and cook the oats in the microwave for about one minute, then take them out and stir. 

It is VERY important that you stir them or else they will cook like scrambled eggs in the microwave.  I know it sounds weird to add egg whites in your oatmeal.  But trust me, you won't be able to taste them once everything is mixed in.  The added benefit to using egg whites in this recipe is that they are cooked slower and give the oats more volume.

2) Put them back in the microwave for another minute and keep an eye on them to make sure there's enough liquid while being cooked.  Sometimes I add another dash or so of water if they become too dry or clumpy in the microwave.  Take them out again and stir, repeat until fully cooked.

3) ALSO VERY IMPORTANT!: Do not add the protein until the oats are cooled a bit.  I usually wait a minute or so, or until the oats aren't steaming anymore.  If you add the protein too soon it will clump up and become very chalky.  And it will NOT taste very good.

4) Stir in the protein and add the chia seeds.  Then top with peanut butter and any other additive of your choice!

Macronutrient breakdown:

432kcal 15f/37c/37p (without added banana)

This can easily be tweaked to have a lower fat count.  I LOVE my peanut butter in the morning so I am willing to use some extra fats to put it in my oats.  You could also eliminate the chia seeds which have a couple extra grams of fat.  

I encourage you to make some proats of your own for an energy/protein packed breakfast!  

Live well. Be well