Many people who are trying to lose weight skip breakfast thinking this is a good way to cut calories. But this can backfire. The real key to dieting is the total number of calories you eat in a day. Rather than skipping breakfast, choose a breakfast containing fiber-rich foods, lean protein and limited calories.
Starting your day with a bowl of oatmeal is one of the best ways to hit the ground running. It’s high in fiber, low in sugar, and is so hearty you quickly feel satisfied for many hours ahead.
That said, in order for this morning grain to sustain you until lunch, you need to add some protein. All meals and snacks you eat should contain a balanced mix of carbs, proteins, and preferably healthy fats, so let’s look at some fast and easy ways to bring more protein to this dish…
1. Add Protein Powder. The first and easiest way to quickly boost the protein content is to simply stir in some protein powder. This should be done after the oatmeal has finished cooking in order to get the best result.
Note some protein powders tend to thin the oatmeal, so you would cook it with less water, while others tend to thicken the oatmeal – so you’ll want to add more water to the bowl as you stir. Test your own protein powder to get a feel for how it combines.
2. Replace Water With Skim Milk. Next, if you’d prefer not to use protein powder, consider swapping the water you use to make the oatmeal with skim milk instead. If you use one cup of skim milk, you’ll take in around 10 grams of protein total, so this will balance out the carbs in this dish.
3. Toss In Nuts Or Nut Butter. Alternatively, if you also want to add healthy fats to this morning meal, you can toss in a few slivered almonds, walnuts, cashews, or simply stir in some natural nut butter.
Nuts are a great source of both healthy fats as well as fiber, and will also pack in the much-needed protein you’re looking for.
Note these are higher in calories however, so be careful with how many you add in to help keep your weight in check.
4. Add In Some Egg Whites. Finally, the last option to really pump up the protein content, is to simply stir in some egg whites. Do this prior to cooking the oatmeal, which will then allow the egg whites to cook as the oatmeal does.
If using this method, you can actually replace the water with egg whites, so the egg whites now becomes your mixing liquid.
So, make sure you are making the most of this morning grain by balancing out its nutrition with some protein. It’s fast and easy and a perfect way to start your day.
We have many more Healthy Eating help Articles Now Available.