Protein Oatmeal (25g Protein Bowl)

Why this works

Oats are comfort food. Adding protein powder turns it into a legit meal. Freeze individual portions for grab-and-go.

Ingredients

• 1/2 cup rolled oats (150 cal, 5g protein)
• 1 scoop vanilla or unflavored protein powder (120 cal, 20g protein)
• 1 cup water or unsweetened almond milk (0-40 cal)
• Dash of cinnamon
• Optional: 1 tbsp nut butter or small handful nuts

Directions

1. Mix dry oats + protein powder + cinnamon in a bowl.
2. Add boiling water/milk. Stir immediately to avoid clumps.
3. Let sit 2-3 minutes.
4. Top with nuts if adding calories.

Meal Prep Version (Frozen)

1. Make a batch (4-5 servings) using water.
2. Portion into silicone muffin cups.
3. Freeze.
4. Reheat by microwaving 60-90 seconds + splash of milk.

Low-Nausea Version

• Use warm, not hot, water.
• Skip cinnamon if smells trigger nausea.
• Keep it bland—oats + protein powder + water only.

[!NOTE] Oat varieties

• Rolled oats: Standard, good texture balance.
• Instant oats: Faster, can get mushy.
• Steel-cut oats: Chewy, longer cook time (not recommended for quick version).