Protein is essential for proper
cell health, as well as muscle synthesis and recovery. What's shocking is that
every second to third person in our society isn't getting enough protein from
their food. It's due to unhealthy lifestyle or a bizarre diet.
At a minimum, the average person needs to consume
0.36 grams of protein per pound of body weight. For a person who weighs 150
pounds, that would be about 55 grams of protein per day. But the “right” amount
of protein depends on many factors, including activity levels, age, muscle mass
and current state of health. Lucky for us, protein is available in many
forms, raw and cooked. No matter what type of diet you follow, we have a number
of ways to add more protein to our diets in a healthy and delicious way!
Now comes the part how can we cook protein rich
foods? Now it's not a rocket science, the basic rule of a protein rich diet is
to keep things simple and easy. Here I am sharing my go-to protein rich recipe,
"LEAN MASS BUILDING OATMEAL". This is a very easy recipe with all the
essential nutrients your body requires perfect for your breakfast or post
workout.
LEAN MASS BUILDING OATMEAL
Ingredients
- 1 cup Rolled Oats
- 100ml of skimmed milk (any milk of your choice)
- 1 tbsp. of Peanut Butter
- 1 scoop of Absolute Nutrition Whey Protein
- 10 Walnuts
- 10 Almonds
- 1tsp Chia Seeds
- 1 Medium Banana
- 1/2 tsp of cinnamon powder
- A handful of coconut flakes for garnish (optional)
Method:
1. In a saucepan on medium heat add milk and oats and let it cook till 10
mins or until it has become thickened to a porridge. Keep stirring it so it
doesn’t stick to bottom.
2. Remove from the heat and add peanut butter, absolute nutrition whey
protein and cinnamon powder. Mix it well.
3. Now add crushed almonds and walnuts with chia seeds and banana.
4. Garnish with coconut flakes.
The macro of this oatmeal recipe
is:
Total Calories (kcal): 855
Protein: 50g
Carbs: 73g
Fats: 42g
You can even add honey or stevia
for sweetener or even flax seeds or more fruits as per your choice. If you are
looking for weight loss option you can just substitute milk with water.
This delicious oatmeal keeps you
full for long and keeps you on the go throughout the day.
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