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The Complete Bowl

No time for a complete breakfast of whole grain carbohydrates, lean protein, & healthy fat to get your metabolism going?

Let our new sports dietitian introduce you to her favorite healthy, complete breakfast for athletes that provides lots of nutrients, fiber, and will keep you full for hours…“The Complete Bowl”

“The Complete Bowl” starts with an old fashioned bowl of oatmeal. One serving of oatmeal provides lots of B-vitamins, 4-6 grams of fiber, and plant protein. The fiber in oatmeal has been shown to help lower blood cholesterol and help with maintenance of healthy lipid levels for adults & kids. All you need is some water microwave, & a bowl!

Now oatmeal provides great carbohydrates, but because “carbs” are our body’s #1 source of energy, they digest quickly when eaten alone. So the goal is to add lean protein & healthy fat to help slow down the digestion. If you are like most Americans, you do not have time to make eggs or breakfast meat in the morning so a great option in powdered whey or soy protein. Both provide about 24-26 grams of protein per scoop & mix easily with food, smoothies, or in water. So...as you are stirring your oatmeal, dump 1 scoop of protein powder in to increase the nutrient density of the meal. We all need “good” or unsaturated fats in our diet; they help with blood health & make a meal more satisfying.

So, to complete the bowl we need to add 1 Tablespoon of peanut butter. One tablespoon provides us with 8 grams of healthy fat and a little protein. The goal is to use regular, not low-fat, peanut butter. Low-fat peanut butter has added corn syrup solids which is a form of processed sugar; it would be better to have more “good” fat than processed sugar in our healthy breakfast.

Mix all 3 ingredients together and a spice if you like, and you have created “The Complete Bowl”.

Nutrition Facts:

Calories: 380 Protein: 25-30gm

Carbohydrates: 35 gm

Fiber: 6-8gm

Fat: 10-12

Cholesterol: 0mg

“The Complete Bowl”

•1 pack Quaker Weight Control Oatmeal or 1/2 cup dry rolled oats

•1 scoop vanilla whey or soy protein powder

•1 Tablespoon peanut butter

•Can add a sprinkle of cinnamon, nutmeg, or cocoa for added flavor