Front-load the day with protein: Quick Oatmeal Recipe

You all know how much I love protein, especially in the morning. I encourage everyone to get at least 30-40g per sitting, 3-4x per day. This optimizes both absorption and total daily amounts. Enjoy!

High-Protein Oatmeal


  • 1/2 cup rolled oats
  • 1 cup unsweetened almond milk (or any milk of your choice)
  • 1 scoop of your preferred protein powder (choose one with at least 20 grams of protein per scoop)
  • 2 tablespoons chia seeds (for fiber)
  • 1/4 cup Greek yogurt (for protein)
  • 1/4 cup berries (e.g., blueberries or strawberries)
  • 1 tablespoon honey or maple syrup (optional, for sweetness)
  • A pinch of cinnamon (optional, for flavor)


  1. In a microwave-safe bowl, combine the rolled oats and almond milk.
  2. Microwave on high for 2-3 minutes or until the oats are cooked to your desired consistency.
  3. Stir in the protein powder and chia seeds.
  4. Top the oatmeal with Greek yogurt, berries, and a drizzle of honey or maple syrup if desired.
  5. Sprinkle with cinnamon for extra flavor.
  6. Enjoy your high-protein, high-fiber breakfast!

This recipe should provide approximately 40 grams of protein and 10 grams of fiber, depending on the specific protein powder and milk you use.

Be well.