pinch of seasalt
This is not so much a recipe as a way to prepare oats. First I use rolled Old fashion Oats. The amount of oats and water will depend on where you live (moisture in the air etc.). Or the recipe you are using. As a first attempt might I recommend that a Microwave-safe clear container be used. Bring the water with the salt to a full boil. Remove from heat. Sprinkle in the oats. DO NOT STIR. If you must move to submerge all the oats hold container and swirl. As soon as all are wet cover tightly. Watch until they are nicely soft little individual oat flakes.
If the recipe you are using has peanut butter; protein powder etc. in it I add to the water before it is boiled, which would require more water than you may be used to. I may be a fussy oats eater but I can't go back after using this method. Plus I really hate slimy oatmeal.
The amount of cooked oat for 1 female serving is 2/3 cup.
Along with the oatmeal you'll have to add in your choice of protein and fat.
Choose one of the following. Each represents 21 grams of protein.
3/4 cup 2% cottage cheese - add in or have on the side
3/4 cup low fat ricotta cheese - mix in
3 scoops of Dr. Sears Protein Powder - mix in or consume separately
3oz. Canadian bacon
6 egg white omelet
For the fat top your oatmeal with 3 teaspoons of slivered almonds