Delicious Promeal Recipe: Protein + Oatmeal





Introduction: Delicious Promeal Recipe: Protein + Oatmeal

About: Army Vet. I love learning & being creative.

High-protein oatmeal is a delicious healthy meal option - and will keep you feeling full, while giving you energy to make it through the day!

I started doing a tough fitness program called P90x two years ago - and it changed my life. I had gained 15-18 pounds prior due to being ill with carbon monoxide poisoning - and P90x helped me get my metabolism going and become super fit. I've also done a few other workout programs made by the same company and they usually come with meal plans and ideas. One of them came with a meal plan recipe for "Promeal." I made it - and was weary of tasting it at first - because it had a scoop of protein powder in it and I didn't know how that would taste. But, it was so delicious that my son wanted to eat it too! So this Instructable will teach you how to make it! It's easy and really makes me feel great - I can eat it and workout shortly after without any problems and it keeps me full so much longer than anything else I normally eat for breakfast! It only takes 5 minutes to make!  I'll also give you the nutritional information with the recipe.

So, I hope you enjoy this - feel free to modify it to suit your taste!

Step 1: Ingredients for High-Protein Oatmeal

This is for One Serving:

  • 1/2 Cup of Water
  • 1/4 Cup of Old-Fashioned Rolled Oats
  • 1/3 Cup of Berries - fresh or frozen
  • 1 Scoop of Protein Powder (I recommend Vanilla - I used EAS Soy Protein)
  • 1 Tbsp. of Chopped Walnuts or Pecans
  • 1/4 to a 1/2 Cup of milk of your choice (I used soy milk) - I would pour in half first when you get to this step and see how liquidy it is. If you like it more liquidy, add the rest.
Nutritional Information:
The information below here is based on using fat-free milk and one scoop of Beachbody Whey Protein Powder - so it will vary based on what you use.
  • Calories: 299
  • Total fat: 8g
  • Sat. fat: 2g
  • Cholesterol: 37mg
  • Sodium: 107mg
  • Carbohydrates: 33g
  • Fiber: 6g
  • Sugar: 14g
  • Protein: 26g
  • To increase this to a 400 calorie meal, use 1 cup of water, 1/2 cup of oats and 3/4 cup of berries.
  • To increase this to a 500 calorie meal, increase water to 1 1/2 cups, oats to 3/4 cup and nuts to 4 1/2 tsp.

Step 2: How to Make Promeal: High-protein Oatmeal

Try to prepare & measure out your ingredients before you begin. Bring your water to a boil in a saucepan over medium heat. Add oats and cook them for four to five minutes, while stirring frequently. Right before it's done, be sure to take your milk and heat it up as well - I do that in the microwave.

Then pour your protein powder into the bowl you plan to eat out of. Add the warm to hot milk into the bowl with the protein powder and mix well - you may want to use a wisk. The oatmeal on the stove should be done - so take the oatmeal and pour it into the main bowl with the protein powder/milk mix. Mix well.

Add berries and mix them in well and then top it off with the nuts!

You're done! I hope you enjoy this!

If you're interested in learning more about Insanity or any other programs, I am a coach- you can learn more and see my profile here or signup for a free account to learn more about the programs & see progress pics in the forums!Ask me anything about it.



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    This looks great. I was just wondering what to make for breakfast. I don't have the powdered protein, so I will just add a raw egg to the oat meal while it cooks. A large egg has about 7 grams of protein.

    Thanks for sharing your breakfast idea and lots of success to your health program.

    If you want more breakfast ideas I have a 16-page e-book "Breakfast to Your Health". It's yours FREE...visit Savor the Food and in the Contact Us form put" free e-book" in the subject.

    We have plenty of healthy recipes as well.

    what about using whey powder as I am trying to avoid too much soy

    5 replies

    Some claims (that I believe have recently been disproved) posit that soy can mimic estrogen and cause a drop in testosterone. Soy is definitely toxic in its' raw form and is typically heavily genetically modified. Personally, I just don't like the taste of soy based powders. I prefer whey myself but I'm sure casein, pea, egg or even hemp (especially hemp) would work.

    I'll need to research my cheap EAS stuff as I hope it's not majory genetically modified -seems that everything is nowadays - afraid I'm eating mutated food half the time when trying to be healthy yet still getting stomach pain. I have had whey before but my stomach can't handle it - hurts immensely..that's why I switched. :) I haven't tried too many kinds though. :)

    Thanks I'll have to look into this!

    Yeah that works fine too! I have stomach problems with whey - so I use the soy stuff. :)

    I eat something very similar taken from the Insanity workout's included nutrition guide. The measurements are a bit different, half the milk, a scoop and a half of protein, full cup of berries. That's the 500 cal version. Also haven't tried EAS but Biotest's vanilla whey protein tastes amazing. It's REALLY good with cream of wheat too.

    4 replies

    Hmm this sounds good. I'll have to check on the biotest stuff too. That EAS stuff is cheap - so I use it and also love Shakeology. :) Have you had that?

    I haven't tried the Shakeology shakes yet. How is the taste? The biotest stuff is somewhat pricey but I'm hooked on the flavor, the one I like is called Metabolic Driv. Be careful though because their site can turn you into a supplement junky! So many crazy supplements (most probably just snake oil). They also host some great forums on all things weight training related on their page.

    There are a few different flavors of Shakeology - the taste is good compared to others I've had. But that's not why I like it! I have narcolepsy (where I feel tired all the time after sleeping a full night, etc.) and I take meds. for that but still feel tired. I try to stay in shape and do these programs and it's tough for anyone. So, I bought Shakeology a couple years ago and it is absolutely incredible. When I feel too tired to work out or just drained of energy or starting to get sick, etc. I have a Shakeology drink - and I feel 100% revived - energized (but not like that from caffeine) and just so much better I can't describe it. It is really packed full of vitamins and of course, protein! It is expensive though - I used to have one as a meal replacement but I am always hungry now so it's a supplement for me or to help me before/during a workout! The stuff is amazing. I am a coach with Beachbody and an affiliate with them so I get it at I think about $30 off - but it's still about $100 for a bag of it that might last a month if you drink it everyday. I just have it a few times a week. They just came out with vanilla and vegan Strawberry and Chocolate. I quickly checked out the one you mentioned - I like that it isn't loaded with sugar (my EAS on has a good amt). :)

    Sorry my comments are getting so long - about the taste - I use a ninja blender with all my shakes and to save some money I will use a half a scoop of shakeology and half of EAS protein powder and then throw in some frozen fruit - a little juice and soy milk or water/ice cubes and the taste is amazing! Tastes like a smoothy you'd buy somewhere. But If I drink it plain or without a bunch of blended ice - I can drink it but don't like it much! :)

    Taken it all my life and I'm a fairly healthy 87.Put salt on it,for God's sake.Sugar?Eugh!


    I use a variation of this when I'm backpacking:

    • Use dried berries instead.
    • Use "instant" multigrain rolled cereal.
    • I don't like the flavor of vanilla protein powder, but obviously tastes vary. I think I used hemp protein most recently, but I've also used whey. I got somewhat concerned about excess phytoestrogens in my diet.  Check out the Nutrition Diva's advice on protein powders.
    • If you like milk, add powdered milk.
    • Bonus: Get some caffeine powder and a postage scale and make caffeinated cereal!

    Put it all in a ziploc freezer bag. Then out in the backcountry, just add a cup of boiling water, stir and eat!

    I've been in a happy oatmeal rut for many years now, but at the core of my version of this morning ritual is cooking it in the microwave - entirely. Key to this is to include 'Craisins' or raisins with the dry oatmeal & water (I've been springing for an organic bulk oatmeal lately) because the added small dried fruit apparently prevents the mix from boiling over - which always happens without them. (My crackpot theory is that these little objects help to distribute the temperature better by randomizing the points where the mix boils, such that the hottest part of the mix doesn't remain in the center). I do this in a typical 1qt. Pyrex bowl - never tried it in a cup as per your photos. 4 minutes in the microwave while I am showering, and it's waiting for me when I'm done.

    In my version, it's just a double-recipe of your basics, though anything in the same proportions works, with adjustments in microwave time:
    1C water
    1/2 C oats
    maybe 2 tbsp of Craisins/raisins
    4 min in the microwave
    ( pot to wash...)

    Watching this in the microwave can be a cliffhanging experience: it will boil violently and look like it's a moment from overflowing, but never does, as long as you've got the small fruit in the mix per the recipe. It's so hot when it comes out that you will have to either let it cool, or if you like to add milk or frozen fruit, it will be only a minute or two before they are at mouth-temp.

    1 reply

    This all sounds good. :) Thanks for the details. The mic. would work fine for this too - as long as the protein powder isn't microwaved. I'm not 100% positive, but have read that it's important not to cook protein powder - it changes its form or properties ...not totally sure but I avoid it. :) Yours sounds really good though!

    Making me hungry *again*( imagine Forest Gump saying to the WhiteHouse "Again")
    Good one SuperWoman!