If you are like me, you like to work out first thing in the morning, before anything else goes on during the day. If you are also like me, that means when you are done getting your sweat on and your reps in, you are HUNGRY.
Making sure we give our bodies the right kind of nutrition at any time during the day, but definitely right after a workout, is crucial to recovery and muscle-building. For me, I wanted something that was going to give me a good start to the day, keep me full, and give me a good balance of nutrition.
Maybe you don’t think of oatmeal as an exciting thing. To be completely honest, the finished product is not the most visually appealing meal I’ve ever had. However, my banana and peanut butter oatmeal IS delicious, homemade, and packed with whole grains, protein, fiber, and the right amount of fat to refuel after lifting and keep me going through my day.
Did I also mention it is quick and easy to take on the go?
Banana and Peanut Butter Oatmeal
- 1 medium banana
- Cinnamon (to taste)
- 2-3 tablespoons peanut butter
- 1/2 cup of Quaker (or your favorite) Quick 1-minute Oats
- 3/4 cup of milk (I use 1% cow’s milk, however you could substitute almond or soy if you don’t do dairy)
- 1/2 serving your favorite protein powder (I use Garden of Life Vegan Raw Organic Meal, which turns out to be half a scoop)
- In a bowl (or in a glass Tupperware to-go container) smash 1 banana to your liking with a fork.
- To the banana, add the cinnamon to taste and the 2-3 tablespoons of peanut butter. Once again, mix thoroughly with your fork.
- Once these ingredients are fully combined, add your 1/2 cup of 1-minute oats and gently stir with the fork until everything is well combined. At this point, it will become a very thick paste which is exactly what you are looking for!
- Now add in about 1/2 cup of milk, which should be enough to cover the oatmeal mixture and CAREFULLY stir to fully incorporate.
- Believe me, I have been a little too vigorous with my stirring and had to clean up milk that spilled over the side. Even if you are making it in the morning before work and are in a hurry, it’s better to take your time now than have to take extra time to clean up!
- Place in the microwave and cook on high for 1 minute, uncovered. When that is done, take it out and stir. It should be a little thicker as the oats begin to absorb the moisture. Place back in the microwave for another minute.
- Once it is cooked, take it out of the microwave and add the 1/2 serving (Remember, Garden of Life would be a half scoop) of your protein powder and stir gently again. The powder will make it very thick. If you like this and are eating right away, feel free to not move on to the next direction.
- If you want the oatmeal a little more loose, this is where you can add the last 1/4 cup of milk in (more or less, depending on your desired thickness) and stir! You are done!
- One thing to note. If I am eating this right away, I will immediately stir in the last bit of milk. However, it is a different story if I am taking it to-go. Because of the nature of oatmeal, the longer it sits, the more moisture it will absorb. If you stir in the milk and then drive to work, you will end up with a very thick breakfast. I prefer to add the last bit of milk to the oatmeal, seal it up, and then stir to mix when I get to work.
Nutrition At A Glance
Now keep in mind, I am attempting to gain muscle weight, so if this seems like a lot of food, it is. For those budget-minded lifters looking to put on muscle and eating more in the 2,500 calorie range, I think this is a great meal. Therefore, the percentages following each nutrition fact will be based on guidelines for the 2,500 calorie diet (Check out these FDA dietary guidelines for the recommended amounts).
Those looking to shed a few pounds might consider a lighter version. Perhaps halving the ingredients (thus halving the numbers of the following nutrition facts) would be beneficial in that case. However, for the estimated nutrition of the full recipe, see the following:
- Calories: 687.5Kcal (27.5% of daily value or DV)
- Total Fat: 30.025g (37.5% of DV)
- Saturated Fat: 6.525 (26.1% of DV)
- Cholesterol: 7.5mg (2.5% of DV)
- Sodium: 393.5mg (16.4% of DV)
- Total Carbohydrates: 89g (23.7% of DV)
- Dietary Fiber: 13.6g (45.3% of DV)
- Sugars: 31.5
- Includes only 4.5g added sugar! The rest is natural.
- Protein: 32.8g
Give It A Go!
I have been eating this for breakfast now for a few weeks after being on a protein smoothie kick for a while. I have found that it keeps me full and satisfied until it is time for lunch. It also allows me to get a nice serving of fruit and whole grains in to start the day.
I used to eat a piece of whole grain toast with peanut butter and honey for breakfast and was satisfied. Once I started working out, that just wasn’t cutting it anymore and I had to up my game. I’m glad I whipped up this recipe, as being sure to be diligent with exercise and consume more quality calories at the beginning of my day has led to some amazing results! 20lbs of muscle, in fact!
Let me know what you think in the comments below! I’d love to hear your feedback, thoughts, and if you have any go-to recipes for after your own workouts! If you have tips of your own, please feel free to share! With this recipe, remember, I said it isn’t pretty to look at, but I look forward to the taste every morning!
If you decide to give it a try, let me know what you think! If you love it, I’ll be glad I gave you something enjoyable and please let others know where you found the recipe. If you hate it and think I’m weird for liking it, I won’t be hurt! Different people have different tastes.
For now, I hope this was helpful. God bless and refuel well, everyone!