How to Make a High-Protein Breakfast

Anybody can grab a fast food sandwich for breakfast. But if you're serious about your health, take the time to make fortified oatmeal. This hearty bowl of breakfast is an inexpensive whole grain that can help lower cholesterol, and contains high-quality, digestible protein that will keep you from getting hungry at mid-morning. If you know about the benefits of flax meal but don't know how to work it into your daily diet, here's how to start.

Things You'll Need

• Bottled water
• Old-fashioned whole oats
• Raisins
• Olive oil
• Ground flax meal
• Natural peanut butter
• Pure maple syrup, honey or molasses

Instructions

1. Bring about 8 oz. (1 cup) of water to boil in small pan. Add three handfuls (about 3/4 cup) of oats; stir in the contents of a small box of raisins, if desired. Add 1 tsp. of olive oil, which will keep the oats from boiling over. Cook over medium-low heat, about 3 minutes.

2. Remove the pan from heat; stir in a few shakes of flax meal and 1 tbsp. of natural peanut butter. Cover and let stand an additional 1 to 3 minutes.

3. Stir again to mix the melted peanut butter into oats.

4. Sweeten with honey, molasses or pure maple syrup, if desired, and serve with organic milk.

Tips & Warnings

• This breakfast, when prepared as described (without milk or sweeteners), contains 11.5 grams of protein, 350 calories, 19g of unsaturated (good) fat, 8.5g of fiber and only 33g of carbohydrate.

Resources

• Read this Article in Spanish