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Updated: Dec 12, 2022

This is a power breakfast as it has lots of fibre, complex carbohydrates and is low on the glycemic index; which means prolonged energy when tackling your daily tasks and avoiding the mid afternoon crash from a sugary breakfast.

Always cook the oats according to label on the bag and avoid quick oats as they have less fibre. Below are the ingredients and directions:


  • OATS: 2 cups

  • WATER: 4 cups

  • FROZEN FRUIT: 2 1/2 cups

  • PROTEIN POWDER / GREEK YOGOURT: 2 scoops of protein powder or yogourt

  • OAT MILK: 1 cup

  • SEASONING: Dash of Cinnamon + Sea Salt

  • NUTS/SEEDS: 4 tbsp


  1. Heat water in a covered pot on HIGH until it begins to boil.

  2. Add the oatmeal. Turn down to MEDIUM-HIGH heat. Stir occasionally as it cooks to prevent burning. It won't take long, but the oats will bubble.

  3. Turn down heat to MIN and cover with a lid. Cook for 8 - 10mins. Check occasionally and stir to prevent oats sticking to the bottom.

  4. While the oats are cooking, prepare your fruit. Add 1/3 cup fruit to bowl.

  5. When the oats are cooked (most of the water has been boiled off), remove them from the heat, add a small dash of cinnamon and even smaller amount of sea salt if desired, stir and cover for another 2 mins.

  6. Add 1/2 cup of cooked oats to your bowl and 1/2 scoop of protein powder with a splash of water or greek yogourt.

  7. Mix in 1/3 cup fruit.

  8. Mix in 1/4 cup Oat milk

  9. Add 1tbsp of your favourite nuts/seeds to the mix. Enjoy!

The goal of this blog is to be a resource for healthy, budget-friendly meal options for anyone interested in moving and feeling better.

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