Recipes & Nutrition

5 Ways To Prepare Protein Oatmeal

Oatmeal is part of many meal plans and nutrition programs. Proats (protein oats) in particular are a favorite of bodybuilders and fitness lifestyle enthusiasts alike. In this blog you can read about 5 ways to prepare oatmeal as well as more variations and tips. Eating healthy doesn’t have to be boring, there are many ways to create variety from simple ingredients. 


Macro- and Micronutrients

Nutrition facts for 1 serving (40g):

Energy 139kcal
Protein 5g
Carbs 23,5g
Fat 2.8g
Fiber 4g

Micronutrients for one serving:

Vitamin B1 0,22mg
Vitamin B2 0,06mg
Vitamin B6 0,06mg
Biotin 8mcg
Magnesium 56mg
Zinc 1720mcg



For all 5 recipes you need the following ingredients*:

  • Oatmeal
  • Protein Powder
  • Berries
  • Nuts

Optional: Cinnamon, Stevia

Tip: To change things up you could use nut butter instead of whole nuts or egg whites instead of protein powder. When substituting nut butter preferably go for all natural no added sugar.



1. Overnight Oats

  1. Place oatmeal in a jar, add water and close lid.
  2. Leave in the fridge over night.
  3. Right before serving, stir in protein powder.
  4. Top with berries & nuts or nut butter.


2. Cooked Oats – Stovetop

  1. Place oatmeal and water in a pot.
  2. Boil over medium heat for 2-3min until creamy, stir frequently.
  3. Allow to cool briefly then stir in protein powder.
  4. Add berries and nuts or nut butter.


3. Cooked Oats – Microwave

  1. Place oatmeal and water in a microwave safe bowl.
  2. Microwave 1-2min.
  3. Allow to cool briefly then stir in protein powder.
  4. Add berries and nuts or nut butter.

Variations for 2 & 3:

a) Cook with egg whites instead of water and leave out the protein powder (unless you want more protein in your meal).
b) Add berries and nut butter before cooking.


4. Smoothie

  1. Place all ingredients in a blender.
  2. Add ice (about 1 cup).
  3. Blend until smooth.

Tip: Use frozen berries and nut butter.


5. Pancakes

  1. Mix oatmeal, protein powder, baking powder (about 1/2tsp) and water (just enough for consistency) into pancake batter.
  2. Heat skillet and cook like pancakes.
  3. Top with berries & nut butter.


a) Add berries to the pancake mix before cooking.
b) Use egg whites instead of protein powder and water. 

Tip: Use oat flour instead of regular oatmeal. You can make your own by processing regular oatmeal in a food processor.


What’s your favorite way to eat oatmeal? Please share in the comments below! 


*Amounts depend on individual macronutrient requirements and goals. If you’re interested in personalized nutrition recommendations check out my online coaching packages for custom nutrition and training programs


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