Lil Miss Fitness Freak

"And though she be but little, she is fierce"

Oatmeal lovin

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This is the stuff dreams are made of amirite? Confessions of an oatmeal lover..

This is the stuff dreams are made of amirite? Confessions of an oatmeal lover..

Hey Friends 😀

If you haven’t heard me mention it before, I LOVE my oatmeal and eat it for breaky at least 5 out of the 7 days of the week. Even on my ‘off’ days, my breakfast still contains oatmeal of some kind. Now, if that’s not love, I don’t know what is! 😉 I mean what’s not to love? It’s pipping hot, its gooey, it’s a vessel for fruit….and most importantly, it makes peanut butter melt into an ocean of pure bliss! Am I getting too heavy here? What can I say, it’s my favourite breakfast. There are just so many ways that you can jazz it up and make it a nutrition powerhouse. So for this post, I wanted to show you how it can be brought to lift by jotting down a list (which will be continuously added to as I try more variations) of yummy-licious oatmeal combos that I have personally tried (or have been loved by my boyfriend) so you can experience these goodies for yourself. I hope you enjoy them!

Before I bring on the variations, I figured that I should start off with a foundation or a base recipe that you can than simply add to. So without further ado, say hello to the base recipe I always use:

Vanilla Eggy Proats

Serves 1

Heaping 1/3 cup of oats

1/3 cups each unsweetened almond milk and water

1/3 scoop vanilla whey

1/4 cup liquid egg whites (or 2 egg whites)

cinnamon to taste

Directions: Add the oats, whey, milk, water and cinnamon to a bowl and refrigerate over night. ***You don’t have to do this step but it helps to break down the phytic acid that coats the outer oat layer and enables better digestion and nutrient absorption.*** In the morning, toss in the microwave for 2 minutes. Remove and vigorously stir in your egg whites until there are no more white bits and cook for another minute. When they are done stir and you can eat’em up or toss in some other goodies (keep on readin).

NOTE: I use the quick cooking kind because I like their texture better, but you can use rolled, just adjust for more cooking time if you like them really creamy

Before I go on, I feel the need to define something. What the heck are proats? This is generally the term used to describe oatmeal that has had protein powder added to it for a nutritional boost. My own personal proats are a cross between your typical proats and eggy-oats, which is simply when you add egg whites (or an egg) to your oatmeal near the end of cooking. The addition of the egg is another great way to add protein to your oatmeal while also ballooning it up! Seriously, when you stir in egg whites, you’re going to get a more voluminous and fluffy style of oats. It’s delish! You should definitely try it out and I promise there is no eggy taste 😀

Ok now that you have the basic recipe, lets get more creative shall we. For me, I have two kinds of creative. Rest day creative and pre-workout creative (the latter is way more fun 😉 ). For my rest days, I’m running on lower carbs (I will have a post on my diet soon enough!) so my add ins are more limited. On the other hand, for my training days, where my oatmeal is my pre-workout, I can go a lil more crazy with fruits and other toppings as this girl needs fuel! So because of this, I decided to mark the versions that are lower carb (LC) for those who also like to be cognizant of their macros or just want something a lil bit lighter. These options contain less than 40g of total carbohydrates, which means that this includes fibre too (I have no idea how to figure out net carbs).

Apple Pie Oatmeal (LC version)

Add Ins: 1/3 apple diced, 2 tbsp unsweetened apple sauce, 1/4 tsp coconut oil, 3/4 tbsp natural peanut butter. Optional: nutmeg and sugar-free maple syrup

Directions: Heat the oil in a small sautee pan on medium heat. When hot, add your apple pieces and stir around to coat the apples. Shake some cinnamon in there if you like. While your apples are cooking, microwave the base oatmeal as explained earlier for 2 minutes. Once you have stirred in your egg whites, add in your apple sauce (and nutmeg if adding) and microwave for the last minute. When its done, add your sauteed apples and stir it around. Top with syrup (if adding) and peanut butter. Cal: 326 Carbs: 29 Pro: 22 Fat: 11 Sugar: 5

Apple Pie Oatmeal (Pre-workout)

IMG_1084Add Ins: 1/2 cup oats (not 1/3 cup), 1/3 apple diced, 2 tbsp unsweetened apple sauce, 1/4 tsp coconut oil, 1/2 tbsp natural peanut butter, 1/2 apple pie quest bar. Optional: nutmeg and sugar-free maple syrup

Directions: Heat the oil in a small sautee pan on medium heat. When hot, add your apple pieces and stir around to coat the apples. Shake some cinnamon in there if you would like. While your apples are cooking, microwave the base oatmeal (with a lil bit more liquid) as explained earlier, for 2 minutes. Once you have stirred in your egg whites, add in your apple sauce (and nutmeg if desired) and 1/2 quest bar (broken into small pieces) and microwave for the last minute. When its done, add your sauteed apples and stir it around. Top with syrup (if adding) and peanut butter. Cal: 440 Carbs: 50 Pro: 33 Fat: 13 Sugar: 7

***If you don’t have quest bars, you can simply bump your protein powder to 1/2 a scoop (more liquid will be needed), add an additional egg white, use 1/2 an apple (rather than 1/3), and add 1/2 tbsp of unsalted walnut pieces (sautee these with the apples). Macros will slightly change.***

Banana Oatmeal (LC)

Add Ins: 1/3 banana sliced, 1 tbsp natural peanut butter.

Directions: Slice 1/3 of your banana piece into the base oatmeal as explained earlier and cook for 2 minutes. Once you have stirred in your egg whites, add in the remaining sliced banana and microwave for the last minute. When its done, stir it up to break up the banana and top with peanut butter. Cal: 336 Carbs: 31 Pro: 23 Fat: 11 Sugar: 5

Banana Bread Oatmeal

Add Ins: 1/2 a serving of my homemade banana bread, 1/3 banana sliced and 1 tbsp natural peanut butter.

Directions: Slice 1/3 of your banana piece into the base oatmeal as explained earlier and cook for 2 minutes. Once you have stirred in your egg whites, add in the remaining sliced banana and banana bread (broken into chunks) and microwave for the last minute. When its done, stir it up to break up the banana and top with peanut butter. Cal: 456 Carbs: 47 Pro: 32 Fat: 14 Sugar: 8

Banana Brownie Oatmeal (Pre-workout)

I don't always take pictures of my oatmeal, but when I do...they are not pretty.

I don’t always take pictures of my oatmeal, but when I do…they ain’t pretty.

Add Ins: 1/2 cup of oats (not 1/3), 1/3-1/2 banana sliced, 1/2 a quest brownie bar, 1/2 tbsp Peanut Butter & Company cinnamon raisin swirl peanut butter.

Directions: Slice 1/3 of your banana piece into the base oatmeal as explained earlier and cook for 2 minutes (will need a lil more water). Once you have stirred in your egg whites, add in the remaining sliced banana and quest bar (broken into bits) and microwave for the last minute. When its done, stir it up to break up the banana and top with peanut butter. Cal: 427 Carbs: 57 Pro: 34 Fat: 10 Sugar: 9

***NOTE, this was made as a pre-leg workout which means it’s was my high carb day. Notice the higher carbs and lower fat counts. The peanut butter was also a treat, one that I would only add as part of a  ‘cheat’ or occasionally for leg day fuel due to its higher sugar content. This is for my own goals so feel free to add the ingredients in the quantities that you prefer***

Banana Carob Oatmeal (LC)

Add Ins: 1/3 banana sliced, 1/2 tbsp unsweetened carob chips, 1/2 tbsp + 1tsp natural peanut butter.

Directions: Slice 1/3 of your banana piece into the base oatmeal as explained earlier and cook for 2 minutes. Once you have stirred in your egg whites, add in the remaining sliced banana and the carob chips and microwave for the last minute. When its done, stir it up to break up the banana and distribute the carob throughout the oatmeal and top with peanut butter. Cal: 337 Carbs: 32 Pro: 23 Fat: 11 Sugar: 6

Banana Strawberry Cheesecake Chunk Oatmeal (Pre-workout)

lil balls of strawberry cheesecake quest bar= Yum

lil balls of strawberry cheesecake quest bar= Yum

Add Ins:  1/3-1/2 banana sliced, 1/2 a strawberry cheesecake Quest bar, 1 tbsp natural peanut butter.

Directions: Slice 1/3 of your banana piece into the base oatmeal as explained earlier and cook for 2 minutes. Once you have stirred in your egg whites, add in the remaining sliced banana and quest bar (broken into bits) and microwave for the last minute. When its done, stir it up to break up the banana and top with peanut butter. Cal: 428 Carbs: 48 Pro: 34 Fat: 14 Sugar: 8

Black Cherry Carob Oatmeal (LC)

Add Ins: 1/4 cup frozen black cherries, 1/2 tbsp unsweetened carob chips, 1/2 tbsp + 1tsp natural peanut butter.

Directions: Break up the cherries into pieces and thaw over night. In the morning, add the juice and a few pieces of cherry into the base oatmeal as explained earlier and cook for 2 minutes. Once you have stirred in your egg whites, add in the remaining cherries and the carob chips and microwave for the last minute. When its done, stir it up to distribute the cherry pieces and carob throughout the oatmeal and top with peanut butter. Cal: 340 Carbs: 33 Pro: 23 Fat: 11 Sugar: 8

Cookie Dough and Banana Oatmeal (Pre-workout and MY FAVOURITE)

Cookie Dough oatmeal for the win!

Cookie Dough oatmeal for the win!

Add Ins: 1/3-1/2 banana sliced, 1/2 a quest cookie dough bar 1/2 tbsp + 1 tsp natural peanut butter.

Directions: Slice 1/3 of your banana piece into the base oatmeal as explained earlier and cook for 2 minutes (will need a lil more water). Once you have stirred in your egg whites, add in the remaining sliced banana and quest bar (broken into bits) and microwave for the last minute. When its done, stir it up to break up the banana and top with peanut butter. Cal: 426 Carbs: 45 Pro: 34 Fat: 14 Sugar: 7

Mango Oatmeal (LC)

Add Ins: 1/3 cup diced ataulfo mango, 1 tbsp natural peanut butter.

Directions: Dice your mango and add 1/3 of it into the base oatmeal as explained earlier and cook for 2 minutes. Once you have stirred in your egg whites, add in the remaining diced mango and microwave for the last minute. When its done, stir it up to distribute the mango and top with peanut butter. Cal: 372 Carbs: 32 Pro: 21 Fat: 11 Sugar: 6

Mango Coconut-Cashew Oatmeal (Boyfriend seal of approval)

Boyfriend approved!

Boyfriend approved!

Add Ins: 1/2 cup oats (as opposed to 1/3), 1/2 scoop whey (as opposed to 1/3, will need more water), 1/3 cup liquid egg whites (as opposed to 1/4 cup), 1/3 cup unsweetened Coconut Milk (instead of almond milk), 1/3 cup sliced altaulfo mango, 1/4 banana, 1/4 tsp coconut oil, 1 tbsp unsalted cashew pieces, 1/2 tbsp Peanut Butter & Company Dark Chocolate Dreams peanut butter.

Directions: In a small sautee pan, heat your oil on medium heat. Dice your mango and add it to the pan, stirring it around to coat. Slice your banana and add it into the base oatmeal as explained earlier and cook for 2 minutes. Once you have stirred in your egg whites, microwave for the last minute. When its done, add your mango and stir it up to distribute. Top with peanut butter and cashew pieces. Cal: 451 Carbs: 46 Pro: 33 Fat: 15 Sugar: 12

***This was for my boyfriend so I wasn’t overly restrictive on the sugar. As mentioned, this peanut butter is a treat for me (I would have used my homemade crunchy instead) but my boyfriend thoroughly enjoys it and isn’t restricted to macros like I am (well choose to be 😉 ) ***

Peach Gogi-licious Superfood Oatmeal (LC)

IMG_1451Add Ins: 1/2 a diced peach, 1 tsp chia seeds, 1/2 tsp Maca Powder, 1/2 tbsp Gogi Berries and 1/2 tbsp+1tsp natural peanut butter.

Directions: Add your chia seeds to your base oatmeal before soaking overnight. In the morning, dice your mango and add 1/3 of it into the base oatmeal as explained earlier and cook for 2 minutes. Once you have stirred in your egg whites, microwave for the final minute. Once finished, stir in your maca powder while microwaving the final 2/3 of your diced peach until soft. Top your oatmeal with the warmed peaches, gogi berries and peanut butter. Cal: 346 Carbs: 35 Pro: 24 Fat: 11 Sugar: 8

Peanut Butta and Jelly Oatmeal (Pre-workout)

peanut butter jelly oatsAdd Ins: 100g strawberries, 1 tsp chia seeds, 1/2 tsp Lucuma Powder OR camu camu Powder, 2 tbsp peanut flour, 1/2 Peanut Butter Jelly Quest bar (chopped into bites) and 1/2 tbsp natural peanut butter.

Directions: Make your base oatmeal BUT add your chia seeds and exchange the protein powder for the peanut flour and allow to soak overnight. In the morning add a tbsp or two of water and microwave for 2 minutes. While you are waiting, dice up your strawberries. Take oatmeal out and stir in your egg whites and add a lil bit more water. Microwave for another minute. Take out and nuke your strawberries until melty but still chunky. Once finished, stir them into your oatmeal with your lucuma or camu camu powder and quest bar bites (Try baking half of them first before stirring them in!). Top your oatmeal with the peanut butter and enjoy. Cal: 460 Carbs: 53 Pro: 35 Fat: 15 Sugar: 7

Quest Bread Chia-Banana Oatmeal (Pre-workout)

IMG_1364Add Ins: 1 serving of Quest Protein Bread, 1 tsp Chia Seeds, 1/3-1/2 banana sliced and 1/2 tbsp natural peanut butter.

Directions: Add the chia seeds to your oatmeal before soaking over night. In the morning, slice 1/3 of your banana piece into the base oatmeal as explained earlier and cook for 2 minutes. Once you have stirred in your egg whites, add in the remaining sliced banana and banana bread (broken into chunks) and microwave for the last minute. When its done, stir it up to break up the banana and top with peanut butter. Cal: 425 Carbs: 45 Pro: 33 Fat: 13 Sugar: 9

Strawberry Carob Oatmeal (LC)

Add Ins: 3-4 large strawberries, 1/2 tbsp unsweetened carob chips, 1/2 tbsp + 1tsp natural peanut butter.

Directions: Dice your strawberries and place 1/3 of them into the base oatmeal as explained earlier and cook for 2 minutes. Once you have stirred in your egg whites, add in the remaining strawberries and the carob chips and microwave for the last minute. When its done, stir it up to distribute the strawberry pieces and carob throughout the oatmeal and top with peanut butter. Cal: 330 Carbs: 31 Pro: 23 Fat: 11 Sugar: 5

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6 thoughts on “Oatmeal lovin

  1. Hi, I’m new to your blog and reading some back issues (not to sound mean, but I was caught staring at you in the pulse today- I’m a new member- and this older man told me about your blog)…..anyways what are marcos that you talk about? Why are they important? I’m just starting a weight loss journey and thus am looking to get more details.

    • Hahaha was it Dean? He’s quite the chatty guy and is all about my blog 🙂 And can I say welcome to the Pulse!

      To answer your questions, macros is short for macronutrients. Basically these are your carbohydrates, fats and proteins. Micros or micronutrients on the other hand are your minerals, vitamins and water. Macros vs micros is dependent on how much the body needs, so your body obviously needs more protein compared to iron for example. Essentially the reason so many people talk about them is because …
      1. Your body needs them to function and keep you alive. Proteins break down into amino acids with make up the building blocks of your muscles, cells, tissues, etc. Carbs provide an easy energy source and fats also provide energy (more long term, larger store of it) while also having many other important roles in the body
      2. They all contain calories. This is the main reason people talk about them. Carbs have 4cals/g, protein also has 4cals/g and fats have 9 cals/g. This is important because at the end of the day, your total calories for the day (over time) will determine whether you weight is maintained, decreases or increases. You may notice that many people may talk about cutting carbs, increasing protein, cutting fat, etc as a method of weight loss but essentially I believe that your body requires a balance of all three to function optimally. Of course, every body is different as to which proportions of the three work the best (some function just fine on higher fat/lower carbs…NOTE this is not NO carbs, lower is all, while others feel mentally drained if they don’t have a lot of carbs in their diet).

      That all being said, I think that taking too close a look at macros is not necessary for maintaining a healthy weight or even in times where you are looking to decrease your weight. Why? Because focusing too much on macros and tracking them can lead to obsession and not wanting to go out and socialize which is what you don’t want. Also, if someone tries to cut certain things out of their diet (I need to eat less carbs to loose weight! As an example), their weight loss will be unpleasant, unrealistic and won’t stick over the long term because they are feeling deprived. I post the macros for all my recipes because many like to know. I also track my macros now because I’m trying to gain weight and have to ensure I am getting enough and that I’m constantly increasing my calories over time.

      For the commencement of your journey I would focus on a few other things instead of looking at macros. They will be more realistic and more based on listening to your body rather than focusing on numbers. 1. make sure you drink enough water during the day as dehydration can make you think you’re hungry when you’re not. 2/ eat lots of colourful vegetables as they contain lots of fiber and water, both of which will keep you more full. 3. Ensure you are getting a lean source of protein at every meal and snack as this will help keep those hunger pangs away for longer. This could be anything from meat to chicken to greek yogurt. 4. Focus on listening to your body. Learn what it feels like to be satisfied and then push your plate away. The whole ‘finish all the food on your plate’ has really caused issues these days and caused us to stop listening to our own hunger/satiety signals. 5. Learn when you are simply bored and not hungry. Drink some water and wait a bit if you are randomly hungry at an abnormal time (like you just ate a meal an hour ago or right before bed is common). If the hunger persists even after distracting yourself for a bit, fuel up, if you forget about it, then you know it was simply boredom.

      I tried to keep my explanation basic and general but does that answer your question? Please don’t be afraid to ask for more information!! 🙂

  2. Hurrah! In the end I got a blog from where I can in fact obgain useful facts concerning my study and knowledge.

  3. I do not even know how I ended up here, but I thought this post was great.
    I don’t know who you are but certainly you are going to a famous blogger if you are not already ;
    ) Cheers!

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