Lazy or overnight oatmeal in a jar: pp recipes - minimum calories and maximum benefits

How to make oatmeal with protein

Ingredients:

¼ cup oatmeal;
½ milk;
¼ cup vanilla whey protein;
1 candy crumbled into several pieces;

Cooking method:

In a non-stick saucepan, bring the milk and oatmeal to a boil, simmer for 3-5 minutes until the porridge is cooked.
Remove the porridge from the heat and let it cool before adding the whey protein, otherwise it will curdle.
Crumble the candies on top and you are ready to eat.

This is the fastest and most delicious oatmeal recipe!

Porridge can be prepared from oatmeal (grain) or oat flakes. Oatmeal is crushed and steamed grains that are prepared in advance. I recommend using instant oatmeal. Firstly, they are better digestible, and secondly, they only need to be cooked for 1-2 minutes. But if you prefer cereal porridge, then this is also a completely normal option. Oatmeal porridge cooks from 10 to 40 minutes, depending on the processing of the grains.

Yogurt from Hercules

To prepare oat yogurt, take 100 g of Hercules, pour it with 100 g of water for 8-10 hours, then grind the mixture using a blender and filter the resulting mass. This turned out to be oat milk. Leave it for two to three days to sour, stirring occasionally. During this time, the drink becomes slightly sour. You can sweeten it and add berries to it.

Delicious recipe! Healthy drink made from sea buckthorn

Video

Now watch how they prepare it on YouTube. As well as cooking recommendations.

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Regular tasteless breakfasts get a little boring, in the truest sense of the word! So delight your taste buds with these six breakfast dishes.

Protein-filled morning meals are sure to make the most important meal of the day (and breakfast is the main meal of the day!) even more special.

Don't just stick to quick protein shakes and oatmeal with milk. Make delicious and nutritious food to make your morning bright and full of bright emotions.

Protein pancakes with chocolate syrup.

Who doesn't love chocolate, especially for breakfast? You don't need any special ingredients for this simple recipe. Pancakes can be made from ingredients you always have on hand: egg whites, protein and pancake syrup. It is an anabolic favorite of NPC member and competitive bodybuilder Vinny Russo. Get your supplies out of the pantry and start cooking.

Egg white - 5 pcs. Protein powder - 1 scoop (36 g) Chocolate syrup - to taste

1. Mix egg whites with protein powder.

2.Pour the batter into the pan and cook until it looks like pancakes.

3. Drizzle chocolate syrup on top and serve.

Bottom Line: Nutrition Facts Per Serving (1 Pancake)

Calories - 128; Fats - 1.4 g; Carbohydrates - 3.6 g; Proteins - 25.3 g;

Oatmeal muffins.

Not all cupcakes settle into the folds at the waist. This healthy recipe for a forbidden treat is one of British Bodybuilding and Fitness Champion Emma Peverley's favorite recipes. The combination of oatmeal and eggs makes a great breakfast, and adding protein powder turns them into an anabolic pillar of your morning arsenal. Muffins are nutritious and can be taken to work. Most importantly, they cook very quickly!

Oatmeal - 2/3 cup Flour - 1/8 cup Protein powder - 2 scoops (72 g) Cocoa powder - 1 tablespoon Baking powder - 1/4 teaspoon Egg white - 2 pcs. Medium banana (sliced) - 1 pc. Milk (fat content 2%) - 120 ml Sweetener - to taste

1. Mix all dry ingredients in a bowl.

2. Add liquid ingredients to the dough and mix everything again.

3. Bake in the oven at 175 degrees Celsius for approximately 10 minutes.

Summary: Nutrition Facts Per Serving (1 Cupcake)

Calories - 85 Fats - 1.2 g; Carbohydrates - 12.5 g; Proteins - 8 g;

Fried flatbreads.

Fried tortillas have never been considered a healthy food, but this can be fixed. A protein-rich version of the usual dish will help build muscle and add fuel to your workouts. Use the recipe for an occasional treat, or make the flatbread part of your daily diet.

Flour - 1 cup. Protein powder - 1 scoop (36 g) Coconut oil - 1 tablespoon. Salt - 1 teaspoon. Baking soda - 1/2 teaspoon. Warm water - 1 glass. Cinnamon - 1/2 tablespoon

1. Place all dry ingredients in a bowl.

2. Make a hole in the center and add coconut oil and water.

3. Mix by hand or with a blender. Add water if necessary to form a pliable dough.

4. Remove the dough from the bowl, dust a cutting board with flour and knead the dough until it is nice and fluffy.

5. If necessary, add more flour to prevent the dough from becoming too sticky. Roll out the dough into a very flat sheet and let it rest for a few minutes. Cut the dough into small squares and drop them into the boiling coconut oil.

6. For a slightly healthier option, try baking in the oven!

7. Serve with honey, natural jam or preserves.

Oatmeal with strawberries.

If you're short on time in the morning, this recipe is definitely for you. Mix the ingredients and refrigerate them overnight. A mixture of oatmeal, milk and berries - a sweet treat worth waking up for!

Protein powder - 1 scoop (36 g) Milk (skim) - 240 ml Oatmeal - 80 g Greek yogurt - 150 g Blueberries - 40 g Strawberries - 40 g Cinnamon - to taste

Lazy oatmeal with kefir at night

This type of recipe is one of the most common for breakfast. This oatmeal is prepared with kefir, and people love to include this fermented milk product in their diet, replacing sweet yogurt with it.

For this simple recipe you will need the following ingredients:

100 grams of oatmeal + 1 glass of kefir + honey to taste + half a banana + a few nuts or seeds + any dried fruits.

Since kefir is a sour dairy product, it is better to use a banana as a fruit. It is sweet and can give our breakfast a sweet taste. For the same reason we will use dates.

We put all the ingredients in a pre-prepared container and mix thoroughly. Place in the refrigerator for the whole night.

Protein shakes for weight loss: features

Benefits of protein shakes for weight loss:

» Low calorie content » Acceleration of metabolism » Prolonged feeling of fullness » Preservation of muscle mass » Reduction of fat percentage » Prevention of spikes in glucose and insulin

Protein shakes for weight loss are consumed in the morning as breakfast. The cocktail can be combined with the following products:

» Fruits » Whole grain bread » Nuts

Protein shakes are drunk 2 hours before training and an hour and a half after to increase energy levels, endurance and preserve muscle fibers.

Protein shakes for muscle growth: features

Protein shakes contain pure protein necessary for the synthesis of new muscle fibers. Since protein is not stored in the body, constant and regular supplementation is required. To accelerate muscle growth, calculate the amount of protein needed per kg of body weight.

Protein shake regimen for muscle growth:

» In the morning on an empty stomach to prevent muscle catabolism. » Snacks between meals. » Post-workout for muscle growth. » Overnight as a supply of plastic material.

Main components of drinks

Protein shakes consist of the following ingredients:

» Milk is the main source of protein and fat. It is recommended to choose a product with the lowest percentage of fat content. Milk has a high glycemic index due to lactose and often causes digestive problems. » Cottage cheese is a fermented milk product, contains less lactose and fat, is easier to digest and does not cause sudden spikes in insulin. » Egg whites. An average egg contains up to 6 grams of protein. Eating fresh egg whites increases the risk of salmonella infection. Whole protein contains antitryptase and avidin, which inhibits the release of digestive enzymes and reduces the absorption of biotin (vitamin H). » Carbohydrates are a source of energy and improve protein absorption. Adding fruits, berries or honey will improve the taste of the drink and enrich it with beneficial nutrients.

Buckwheat

If we talk about which porridge has the most protein, then buckwheat immediately comes to mind. Tasty, crumbly, satisfying, it is a favorite side dish for many. This may be a discovery for you, but buckwheat is not a cereal, like most cereals. This is a herbaceous plant, the closest relative of which is sorrel. The calorie content of this product is minimal, but the benefits the body receives are simply colossal. There are only 320 kcal per 100 g.

This is the incomparable leader among cereals in terms of nutritional value. A large number of diets are based on its use. Most often, when deciding to lose weight, people begin to pay close attention to the protein in their food. The table will help you create an optimal diet that will enable you to achieve your ideal.

Buckwheat is suitable not only for those who watch their figure. This is the optimal animal substitute. A tasty and healthy product allows you to build a healthy diet. In buckwheat, the volume of vegetable protein reaches 18%. This is a very good indicator. In addition, it is rich in potassium and magnesium.

People call this cereal a mini-pharmacy. You can talk about her alone endlessly. But it is especially often interested in those for whom it is important to give a comparative description so that you can see how much its content differs in different cereals).

Among other things, buckwheat saves the body from intoxication and poisoning. It removes toxins and reduces the risk of cardiovascular diseases. The list can go on and on, buckwheat helps with metabolic disorders and obesity, as well as vitamin deficiency. This is not surprising because it is rich in B vitamins, phosphorus, calcium, manganese and potassium, iron and magnesium.

It’s very easy to cook delicious buckwheat in pots. To do this, pour cereal into it and pour boiling water over it. Place the pot in the oven for 15 minutes. Now open the lid and place butter in the middle and return to the oven for a few minutes. The resulting dish looks like it came out of a Russian oven.

If we talk about which porridge has the most protein, the list often starts with buckwheat. But is this really so, let's look further.