Start your day off with a nutritional victory by including a bowl of organic oatmeal for breakfast. This “super” grain is inexpensive, nutritious, and a great source of soluble and insoluble fiber, vitamins, minerals, and antioxidants.
It’s health benefits are many including lowering cholesterol and reducing the risk of heart disease, blood pressure, your risk of type 2 diabetes, and certain types of cancer.
So how can you make a great carbohydrate food even better? Balance it. Oatmeal is one of the best carbohydrates you can eat, but it is primarily carbohydrates (70%). And if you add raisins or a banana, your carbohydrate load can easily double. High carbohydrates spike blood sugar and push you out of your fat burning zone, forcing you to burn carbohydrates (high blood sugar) instead of stored body fat.
But simply add some quality protein and a little fat to achieve the 40-30-30 ratio and you have a power packed, balanced breakfast that can help control blood sugar and maximize your body’s ability to burn stored body fat for the next 4 hours. You’ll eliminate hunger, have better focus and concentration all morning long and maximize all of the health benefits of oatmeal.
Below are several examples of balanced oatmeal breakfasts with approximately 40% of the calories from carbohydrate, 30% from protein, and 30% from fat. For additional oatmeal recipes and a complete personalized 40-30-30 nutrition program, get our book The Formula, available wherever books are sold.
40-30-30 Oatmeal Breakfasts
Oatmeal & Eggs
- 3/4 cup organic oatmeal, rolled oats, cooked
- 1 tsp. butter
- 1/4 cup milk, 2% low fat
- 1 1/2 tsp. agave syrup sweetener
- 1 whole egg
- 4 egg whites
Directions: Top oatmeal with butter, milk and agave sweetener. Serve with scramble eggs on the side.
330 Calories – 33.5g Carbs., 26g Protein, 10g Fat
Oatmeal & Cottage Cheese
- 3/4 cup organic oatmeal, rolled oats, cooked
- 1 tsp. butter
- 1 tsp. brown sugar
- 1 tbsp. chopped walnuts
- 1/4 cup milk, 2% low fat
- 1/2 cup organic cottage cheese, 2% low fat
Directions: Top oatmeal with butter, brown sugar, walnuts and milk. Serve with cottage cheese on the side.
320 Calories – 32g Carbs., 23g Protein, 10.5g Fat
Oatmeal With Fruit & Protein Drink
- 3/4 cup organic oatmeal, rolled oats, cooked
- 1 tsp. butter
- 1/3 cup blueberries, fresh or frozen
- 1 tbsp. chopped walnuts
- 1/4 cup milk, 2% low fat
- 1 scoop (20 grams protein) pure whey protein mixed in cold water
Directions: Top oatmeal with butter, blueberries, walnuts and milk. Serve with a glass of pure whey protein. Note: Pure whey protein powder is available in natural or a variety of flavors.
360 Calories – 36g Carbs., 28g Protein, 12g Fat
So try starting your day off with a nutritional victory by adding a perfectly balanced 40-30-30 oatmeal breakfast and experience the true fat burning potential of this “super” grain.
Joyce Daoust is a Certified Nutritionist and national best-selling co-author of: THE FORMULA, A Personalized 40-30-30 Weight Loss Program