Tag: protein

Protein Oatmeal Recipe DIY

I’ve been eating this for quite some time, and have shared my protein oatmeal recipe with several of my friends and those I consult as a trainer. In fact, this recipe is one of the primary reasons that I use the protein that I do – BSN SYNTHA-6 Protein Powder. When you mix most protein powders into something hot, like this protein oatmeal recipe they tend to coagulate. The protein gels up like cooking an egg white and the taste is usually awful. The BSN proteins seem to tolerate the heat better. Just be sure not to actually boil it. I’ll explain the sequence I use below.

Protein Oatmeal Recipe Ingredients:

  • 100 Calories Oats (rolled, cut, crushed, instant, whatever)
  • 100 Calories BSN Protein (vanilla, strawberry, ?)
  • 50 Calories raisins (craisins, dried fruit bits)
  • Dash of Cinnamon
Protein Oatmeal Recipe Ingredients on the counter
Protein Oatmeal Recipe Ingredients on the counter

I’m using an electric kettle for the relative speed and efficiency in boiling a cup of water. You’ll see in the photo I also have a ceramic bowl and hidden is a small round plastic plate that I’ll use as a cover. Off to the side is my battery powered gram scale.

To weigh out my portions I need to know how much 100 calories is for each of the ingredients. I’m going to suggest my Online 100 Calorie Portion Food Calculator [HERE]. I read the backs of each of the packages to get the information on a serving size in grams, and how many calories that is. Plug that into the calculator and you get the grams in a 100 calorie portion. That’s a lot of raisins so I cut that in half for a 50 calorie portion.

The above gallery shows the results of calculating a 100 calorie portion for each of the ingredients in my protein oatmeal recipe. Note that as I stipulate in my manual “The 100 Calorie Diet Plan” always round down if fat loss is your goal. Check it out [HERE] if you’re curious.

After turning on the kettle to boil, I weighed out the raisins and oatmeal into the ceramic bowl and then the BSN protein into a small plastic cup. Be sure to zero your scale between items if you’re weighing more than one and don’t make mistakes. It’s hard to separate out some ingredients if you’re weighing them all together. Sprinkle cinnamon on top of the uncooked oats. I like to have the flavor cooked in but some people might prefer to add it in on top afterward.

The gallery above shows this portion of the process up to when I pour the boiling water on top. Add in about a cup of water, to taste, allowing for the oats and raisins to absorb some and swell up. Make sure there is enough water to stir in the protein. Put a plastic plate on top to allow the hot water to steam the oats and raisins and “cook” them through.

Let it steam through for a few minutes. Three to five minutes should do it. Take the improvised lid off and stir in the 100 calories of BSN protein. I prefer vanilla in this protein oatmeal recipe, but I have tried and liked strawberry too. In my opinion chocolate doesn’t taste all that good in oatmeal, but you might like it. When it’s all creamy and smooth start eating.

Results of the protein oatmeal recipe - great tasting 250 calorie meal
Results of the protein oatmeal recipe – great tasting 250 calorie meal

Experiment if you like to create your own protein oatmeal recipe. Post pics and instructions on my Facebook Page and let’s share these great tasting, low sugar, balanced meals that totally fit in with a food portion control system.

Scrambled eggs and salmon with salsa

image

I used about 1/4 cup of salsa and it was pretty well absorbed by the salmon. I scrambled the eggs, then added the salmon and salsa to the pan and stirred it all up till heated through.

Steamed Salmon and Green Beans

image

I’m back to my hard training diet, so a couple times a week I’ll be eating steamed fish or poultry with veggies. I’m trying to see if I can get my bodyfat into the single digits as I train for Elbrus Race 2012. I need to make sure I burn fat an keep or increase my muscle mass. I am normally a near-vegetarian, but have found that in this phase I do better with a bit of meat tossed in. I do however generally not eat mammalian meat.

Healthy Food – Eat Like a Bodybuilder

This is an example of my recovery evening meal the day after a 10 mile training run on the trails in the Wasatch Mountains of Utah County. I ran a connector of the Bonneville Shoreline Trail near the power towers on the bench below Mount Timpanogos yesterday. Today I had mostly protein shakes during the day, and a massage to work out my IT Band issues, and tonight I’m having steamed chicken breast strips with steamed broccoli and steamed cauliflower.

steamed chicken and veggies
Steamed Chicken Broccoli and Cauliflower - Bodybuilding Diet Staples

This is actually quite similar to the types of meals bodybuilders eat to rebuild muscle after their intense training. Though if they’re large enough, they’d have it 3 or 4 times a day, and usually with whole breasts, rather than “tenders”. I normally don’t eat very much meat, and when I do, it’s generally chicken or shrimp or salmon. The non-mammalian meats. That’s just me. My body just kind of tells me when it’s time, based on various recovery and health issues, so I have something as clean as I can normally (unless I just got back from a week-long or longer expedition – then I’ll be a bit more liberal in my choices) to help rebuild my body.

Fresh Raspberry and Protein Yogurt

image

Great sale at City Market on fresh raspberries, so I got a couple packs for my protein yogurt snack. Poured them on top after rinsing, then ate without stirring. Yummy

Protein goes mainstream

image