Looking for the best and most affordable way to boot up after an intense gym workout? Try this quick and delicious lazy oatmeal recipe.
You worked very hard. You got up before the sun, it has already set, and you are still working. But still, despite all this, you somehow find time to work out in the gym several times a week.
Whether it's CrossFit, crazy circuit training, or a good old-fashioned deadlift, you'll need the right pre- and post-workout food in each case.
However, with all the difficulties and tasks that exist every day, the last thing you think about is preparing a ton of food, washing a mountain of dirty dishes and cleaning up after yourself. Sounds familiar?
Well, if you're tired of it, then here's a recipe for you - simple, quick and nutritious.
Step 1: Assemble all components
Here's what you'll need:
- Oatmeal: Any option will do: instant, refined or whole grain. Each type is good in its own way. Just make sure to give the whole grain oatmeal enough time to soak.
- Whey Protein: It is advisable to choose one that is not enriched with glycine, taurine and/or creatine monohydrate.
- Cocoa powder: It will perfectly complement the taste of chocolate protein powder and give your body antioxidant protection thanks to flavonoids.
- Fruits: fresh or fresh frozen - both options are suitable.
- Greek yogurt: find the real thing, no fructose or additives.
- Coconut oil: Medium chain triglycerides are fatty acids that are especially good for mood.
- Peanut or almond butter: If you have never tried almond oil, be sure to opt for it and order a couple of jars.
- Flax or chia seeds.
- Cinnamon: Is there anything better than cinnamon? Not to mention, it helps regulate insulin sensitivity.
You're probably thinking, "Wow, that's too many calories!" Don't use them right away. Go with what works best for you, what you enjoy, and what meets your calorie needs.
Step 2: Mix all dry ingredients
At this stage, you will need a convenient sealable container: this will make mixing easier. Add the following ingredients: oatmeal, whey protein, cocoa powder, cinnamon, flax or chia seeds.
Step 3: Add Liquid Ingredients and Water
So now it's time to add your coconut oil, peanut butter and/or Greek yogurt - it depends on what kind of mix you want (more on this in the Tips and Tricks section below).
You may not get the consistency you like the first time. But in the end you will find your ideal.
Step 4: Leave in the refrigerator overnight
This is where the magic happens:) When the mixture is ready, simply close the container, mix well and place it against the side of the refrigerator for 8-12 hours. During this time, the oatmeal will absorb water, and its texture will become tender and soft.
That, perhaps, is the whole simple but very useful recipe.
If you want a thicker texture:
- Less water.
- Chia or flax seeds.
- Coconut oil.
- Protein supplement with thickener: xanthan gum, gur gum.
- Greek yogurt.
- Secret: keep the mixture longer and it will become very thick.
If you want a thinner mixture:
- More water.
- Neutral protein without thickeners.
- Don't let the mixture sit too long, which will cause the flakes to become tough.
"What is the optimal proportion of oatmeal and protein complex?"
We won't get into the serious topic of post-workout nutrition, but take my word for it - a 1:1 scoop of whey protein per cup of oatmeal will do the trick. However, this will depend on your overall macronutrient needs and your daily protein intake.
EXAMPLE: You consume just over 4,000 calories per day to support an active lifestyle and achieve your fitness goals. In this case, about 1200-1400 calories will be needed for recovery; they will support anabolism. To make overnight oatmeal, you will need:
- 2 cups oatmeal
- 1.5 scoops of whey protein
- 1 tablespoon coconut oil or 2 tablespoons flaxseeds
- 0.5 cup Greek yogurt (then add less whey protein)
- 2 tablespoons cocoa powder
- 2 handfuls frozen or fresh fruit
- Cinnamon to taste
- 1 cup granola (roasted whole grains).
Eat a portion of this oatmeal once or twice a day, and you will get serious, and most importantly useful, nutrition for your muscles. This is something you can enjoy at breakfast, lunch, dinner and after your workout. Play with components, proportions - the number is endless.
Your dish may not look fancy. But believe me, you're missing out until you try the super popular oatmeal in a jar.
Surely, since childhood, you have heard about the importance of the first meal of the day and how healthy oatmeal is! It not only helps reduce the level of “bad” cholesterol, but also helps normalize digestion (since it contains fiber), saturates well and provides a boost of energy for the whole morning!
On the other hand, in addition to the undoubted health benefits, freshly prepared oatmeal can be an excellent and tasty start to the day. Oatmeal itself has a neutral taste, so you can prepare many different dishes based on it, you just have to use your imagination!
Try making porridge according to one of the recipes below, and you will find out which combination of products you like best. Enjoy a new taste of oatmeal before, after, or just in the morning before work.
Vanilla oatmeal with protein and orange zest.
The classic combination of vanilla and orange tartness will make you take a fresh look at your usual breakfast. Don't let your taste buds get bored, this porridge will feel like dessert both before and after your workout!
Ingredients:
- ¼ cup oatmeal
- ¼ cup vanilla
- 1 tablespoon orange zest
- 1 teaspoon vanillin
- 1 scoop vanilla protein ice cream
Cooking method:
2. Remove the porridge from the heat and let cool before adding the remaining ingredients. Add whey protein after the porridge has cooled, otherwise it will curdle.
3. Top with a scoop of protein ice cream (you can buy ready-made or make your own from protein).
Oatmeal with almonds and dates.
When you have little time, but you can’t do without a nutritious breakfast, then this recipe is what you need! This is ideal for a cold autumn morning, when the body requires something warm and tasty to wake up.
Ingredients:
- ¼ cup oatmeal
- ½ coconut or almond milk
- ¼ cup vanilla
- ¼ cup ground almonds
- ¼ chopped dates
- 1 teaspoon maple syrup (optional, but delicious with it!)
Cooking method:
1. In a non-stick saucepan, bring the milk with oatmeal and almonds to a boil, simmer for 3-5 minutes until the porridge is cooked.
2. Remove the porridge from the heat and let it cool, add the chopped dates and maple syrup.
Protein oatmeal withCravings.
This recipe will become your favorite! This is not just porridge - it is a real gourmet dessert.
Ingredients:
- ¼ cup oatmeal
- ½ milk
- ¼ cup vanilla
- 1 candy crumbled into several pieces
Cooking method:
1. In a non-stick saucepan, bring the milk and oatmeal to a boil, simmer for 3-5 minutes until the porridge is cooked.
2. Remove the porridge from the heat and let it cool before adding the whey protein, otherwise it will curdle.
3. Crumble some Cravings candy over the top and when the peanut butter filling starts to melt, you're ready to eat :)
This is the fastest and most delicious oatmeal recipe!
Wondering how to turn your morning oatmeal into a protein bomb? Below you will find 10 options on how to enrich your porridge with protein easily and on a budget!
First, I want to admit that oatmeal is one of my favorite cereals. I can cook it every day and never get tired of it. But there is one point. I noticed that if I only eat carbohydrates for breakfast, I will be incredibly hungry within just an hour or two! But if I add something protein to my oatmeal, I stay full longer and don’t get chased.
Does this sound familiar to you? Then pay attention to the following products.
10 ways to add protein to porridge:
Cook with milk, including vegetable milk
One cup of 2% milk contains 8g of protein. In addition, the oatmeal will turn out softer and creamier, more reminiscent of a dessert than ordinary porridge.
Add nuts, seeds or nut butter
Nuts and seeds are excellent. Not only will they add more nutrition to your oatmeal, but they will also satisfy your craving for something crunchy. And if you add a spoonful of nut butter, you will forever become an adept of porridge in the morning. My favorites are cashews, walnuts and pumpkin seeds. If desired, you can pre-fry the seeds and nuts in a frying pan. 30g of cashews contains almost 6g of protein, 30g of walnuts - 5g, and 30g of pumpkin seeds - 5.6g. 
Add egg/white
Have you tried adding an egg/egg white to your porridge? That's in vain! This does not affect the taste in any way, but the content of protein and healthy fats only increases. I remember that, so I always add a whole egg. You can only use egg white. I recommend adding the egg at the end of cooking. This way you will add about 7g of protein! Another nice bonus is that the egg will add extra volume to the oatmeal. It’s always psychologically easier to eat a larger portion :) 
Add Protein Powder
Through experience, I came to the conclusion that it is better to add 1/2 measuring spoon. This way you will maintain the consistency of the porridge and not spoil the taste. Half a scoop of regular protein contains about 12g of protein! Plus, you can vary your tastes by experimenting without extra effort or expense. Add the powder at the very end, when you remove the oatmeal from the heat. The porridge will be creamy, and the lumps will remain like a nightmare.
Add chia or flax seeds
20g of chia seeds contain 4g of protein, and flaxseed - 3.7g. Plus, both are rich in fiber, which will help keep you full until lunch. You can decorate the porridge with seeds after cooking. I recommend adding them 2-3 minutes before the end of cooking, so that the seeds have time to absorb moisture and will certainly give your body all its value.
Add a fried egg
Previously, I recommended that you break a whole egg into the porridge directly during its preparation. Another option works great too. Separately, cook the oatmeal in milk or water, and fry the egg in a frying pan without breaking the yolk. You can also lightly stew green beans, broccoli or any other vegetables. Place the oatmeal on a plate, add vegetables on the side, and top with an egg. My favorite moment is when you break the yolk with a fork and it begins to spread, penetrating into distant corners. Ready to try it?
Add cheese - sweet or spicy!
If you want a spicy taste, then it's time to try adding grated Parmesan to your morning oatmeal. If you are a supporter of delicate texture, then you should pay attention to either mascarpone. 
Don't forget about cottage cheese and Greek yogurt
If you are afraid that cheeses contain too much fat, then replace them with cottage cheese or Greek yogurt. Just 50g of cottage cheese will provide 11g of protein!
Add salted granular cottage cheese once, another - pasty, third - ordinary crumbly. A variety of tastes guaranteed! 
