Saturday, March 8, 2014

PROTEIN OATMEAL

Clean and Mean - Breakfast Ideas - Protein Oatmeal
Ingredients: Oats, Milk, Protein Powder

 Pump up your breakfast with protein! For around $1.60, you can treat yourself with a delicious 380 calorie breakfast that is packed with 35g of protein! Protein oatmeals are relatively easy and quick to prepare. It will provide you with good carbs from the oats, which also usually do not have significant amounts of sodium and sugar when compared to cereal or bread. You will get a good share of your daily protein from milk and your protein powder. Calories are based on the items/brands that I have right now.

How: Just cook your oatmeal (follow the instructions on the package), mix the powder, [not included in this article's calculations - add fruits, nuts, granola, cereal, and honey], then add the milk. 

**Note that some figures will not add up. It will probably be due to the rounding and computations of the companies that provide the nutritional labels**


When it comes to oats, I prefer the old fashioned oats mainly because of the chewiness and the texture. The one shown now is the quick cooking version, which more or less should have the same nutritional benefits.

Calories = 150
Fats = 3g (0.5g saturated, 1g monounsat, 1g polyunsat)
Carbs = 27g (1g sugar, 4g fiber)
Protein = 5g
Cholesterol = 0mg
Sodium = 0mg
Serving Size = 1/2cup (40g)
Cost  = More or less $0.10 per serving!!!!





For the milk, I am not too picky. You can get whichever you want ( full cream, low-fat, reduced fat, non-fat). The one shown now is the low fat variant. Usually, full cream milk will have higher fat, while the ones with the lower fat content would have some added sugars.

Calories = 140
Fats = 5g (3g saturated , 2g undeclared)
Carbs = 14g (13g sugar)
Protein = 10g
Cholesterol = 20 mg
Sodium = 150 mg
Serving Size =1 cup (240 ml)
Cost  = Around $0.25 per scoop

 


Any protein powder would be fine too. Edit your serving size according to your goals and needs. A scoop will generally be ok, but you can cut it to 50-75% a scoop since milk already has its protein. You can also double it up if you have enormous needs, but it might have a decreasing rate of return when you consume too much of the powder in one sitting. What I have right now would cost around a dollar a scoop.

Calories = 90
Fats = 0.5g  (0.5g saturated)
Carbs = 2g (<1g sugar, <1g fiber)
Protein = 20g
Cholesterol = 5mg
Sodium = 75mg
Serving Size = 1 cup (240 ml)
Cost  = Around $1.25 per scoop


** Be cautious with the protein powders. Always check the cholesterol levels per scoop, and adjust your diet accordingly. Do not forget to drink a lot of water too! **

RESULT



Calories = 380
Fats = 8.5g  (4g saturated, 1g mono, 1g poly)
Carbs = 43g (15g sugar, 5g fiber)
Protein = 35g
Cholesterol = 25mg
Sodium = 225mg
Cost  = Around $1.60 per meal

It ain't too photogenic, but trust me, it is a damn good treat! You can add fruits, nuts, cereal, and granola too! Nutritional Info looks very very much Clean and Mean!


Clean N' Mean

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