If you want oatmeal for breakfast but find that it doesn’t have enough protein and that it needs more fat to be satisfying, this is for you. Note that this recipe is about 500kcals.
-Put 1 cup fresh or frozen berries in a big bowl
-Sprinkle .5 cup non-sweetened instant oats on top
-Add 1oz nuts (walnuts, pecans, or almonds, chopped)
-Pour ¾ cup nonfat milk over all, getting all the oats wet
-Put in microwave for ~5 minutes at ~60% power (adjust as necessary to heat everything including the frozen berries). If you use fresh berries, it takes significantly less time.
-Stir and allow to stand for an extra minute or two.
-Add ¼ cup (or more) non-fat plain Greek yogurt to top
-Sprinkle with cinnamon to taste
Combines the high-quality carbs and fiber of oatmeal, the high-protein of non-fat dairy, and the high-quality fats in nuts (some people think walnuts are the best). The berries add a little sweetness and some more fiber, although eating oatmeal without added sugar takes some adjustment to your taste buds. You can always add some honey on top!
Mod for summer: Using fresh berries, you don’t even have to heat it up. Just let the milk soak into the instant oats.