Protein Oats Bowl

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 1 scoop (30 g) whey protein powder30g

Carbs· 1

  • 40 g rolled oats40g

Spices· 1

  • pinch of cinnamon(optional)1g

Dairy· 1

  • 150 ml low-fat milk150g

Fruit· 1

  • ½ banana, sliced(optional)60g

  1. Simmer the oats and milk over low heat 5 min until thick; remove from heat and let cool 1 min.

    Why? Cooling slightly before adding the protein powder avoids the rubbery clumps high heat causes — this is the step most protein-oats recipes get wrong.

    Next up:Stir in the protein powder until smooth, then top with banana slices and cinnamon.

  2. Stir in the protein powder until smooth, then top with banana slices and cinnamon.

    Why? This bowl carries ~30 g protein and 8 g fibre — triple the protein of an equivalent instant sweetened oatmeal sachet.

    Tip: No protein powder? Sub in 2 tbsp Greek yogurt — less protein, but still creamy.