Protein in a Mug
Ingredients
- 3 cups slow cooking oatmeal (1/2 cup dry per mug, or you can use quinoa or any grain you like)
- 6 scoops protein powder (vanilla is best), with 20-25 grams protein
- 2 cups Enough yogurt to blend (approximately 2 cups) OR you can use almond milk or other beverage for blending.
- Flax, hemp or fish oil, OR any nut butter of your choice.
- berries of your choice
Instructions
- Cook the oatmeal or other grain of your choice (quinoa is nice too, a bit lighter in taste). Set aside and let cool.
- Blend your protein and yogurt / nut milk as desired (you may like the thicker consistency, so use yogurt. I like more watery).
- Portion out the oatmeal in 6 Mason jars (I just eyeball it. It gets too messy- and OCD-ish - to weigh it all!) Pour over top your protein blend
- Pour in your healthy fats: of using oil for your healthy fats, use 2 tsp only. Nut butter is measured at 1 TBSP.
- Top with ¼ cup mixed berries, and granola / flax / chai as you wish.
- Store in the fridge. You can pop them in the microwave for 45 seconds or so (lid off), to warm it up before eating! Or you might enjoy it cold too!
Notes
Calories: 400-450 (depending on whether you use soy/almond milk or yogurt, and read your yogurt labels! All are different!)
Protein: 25-30 grams (depending on if you include yogurt or not)
Carbs: 25 grams (without additional grain toppings)
Fats 10 grams
Be careful with additional toppings: this is where the extra calories can really add up! This recipe, without any grains topping, is the perfect blend of macro's as is. And be careful with your fats/oils…always measure! Again, the calorie count can get away from you!