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