Sexy Oats? YES Whey!!

I’ll never forget the first time I had oatmeal as a kid. It was at the Portuguese babysitters house and I swear she was trying to kill me.

It was grayish in color and thick like paste. No amount of milk could wash it down. I’m not kidding!

Taste? Blah. Flavorless and, well, pasty.

Then came the good ol’ days of Quaker instant oats.

Add water, nuke for 1 minute and BAM! A breakfast that has you hungry about 30 minutes later because that crap is so overly processed it’s terrible 🙂

When I started my venture into figure and bikini competitions, oatmeal was a regular item on my breakfast plan.

Sigh. Boring old oats. 

BUT, I was able to get a little creative and make them DELICIOUS!

With that, I deliver to you, one of my most popular recipes with my online and studio coaching clients.

I’ve made the boring old pasty oats into a big bowl of sexy awesomeness. These proats (protein oats) will keep you full for a loooong time and you’ll stay on track to losing fat while keeping your lean sexy muscle.


Quick and Easy 5 Minute PROATS (Protein Oats)

Makes 1 serving


  1. 1/2 cup dry measure old-fashioned oats (not the quick instant oats)
  2. 1 cup of cold water (for oats)
  3. 3/4 fuji apple diced or half of a medium banana
  4. 1 Packet of Stevia or a few drops of SweetLeaf Vanilla Crème Stevia (optional)
  5. 1 TBSP of Ground Flaxseed or Flaxmeal
  6. 1 scoop of Vanilla Protein Powder (preferably UMP best tasting!!)
  7. 1 TBSP of nut butter (almond, peanut, cashew, etc)


  • 1 tsp maple or vanilla extract
  • 1/8 tsp nutmeg
  • 1/8 tsp cloves
  • 1/8 tsp cinnamon
  • Walden Farms calorie free maple syrup


  1. Throw first 4 ingredients and optional spices into a microwave safe bowl or large mug, stir well.
  2. Microwave for 2 minutes (less or more depending on microwave).
  3. Remove and stir.
  4. THEN add in 1 scoop of UMP Vanilla, 1 TBSP of nut butter, and 1 TBSP of Ground Flaxseed.
  5. Sprinkle again with cinnamon if desired add a drizzle of sugar free maple syrup
  6. Enjoy!

When you are feeling overwhelmed on how to eat to lose fat, just start with one meal to re-vamp. I always recommend starting with breakfast.

Once you’ve made it an easy transition to eating a filling healthy breakfast and it becomes automatic, congratulations! You’ve now established a new habit. Then work on the next step! Snacks or maybe even lunch or dinner.

I’ve got a complete plan if you feel like you still need help with meal plans, recipes and food prep. You can download my 12 week step-by-step meal plans and recipes here!

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