Proatmeal – The 2 Ingredient Super Breakfast for Building Muscle and Losing Weight

This super simple breakfast recipe is perfect for fitness freaks on the go. Proatmeal is filling, healthy, and delicious!

Benefits of Protein and Oats

There are clear advantages to “spiking” your oatmeal with some extra protein. It is suggested to consume up to 1 gram of protein for every 1 pound of body weight if you are looking to put on muscle. I use this trick to get an extra dose of protein in my diet.

Added Protein for Gains

This is a menu item that is my go-to breakfast option when I’m bulking or maintaining. There ends up being quite a few calories in this type of proatmeal – mostly due to the sugar in the instant oats.

If you are looking to lose weight, I would suggest substituting the flavored instant oats for plain oatmeal. It may not taste as good, but you will be able to cut down on the sugar and, ultimately, the calories.

For added protein, I also have a list of my favorite protein snacks.

Protein snacks that don't suck.

Oats for Energy

Oats are a fantastic option for boosting your energy in the gym and throughout the day. Oats are a complex carbohydrate that breakdown slowly. Due to the delayed digestion process, you stay fuller longer and it keeps the cravings down. I go into great detail on this topic in my article about carbs.

I find that eating 1 serving of proatmeal keeps my cravings at bay for hours. Oats are also a pretty decent “pre-workout” food, although I wouldn’t recommend starting a workout on a full belly of proatmeal – that won’t end well for anyone. Make sure you finish your meal at least an hour before your workout to get the best out of your meal without it getting the best of you.

Proatmeal Recipe

 Proatmeal 2 ingredient super breakfast
  • 1 Serving: Favorite flavored instant oatmeal
  • 1 Serving: Favorite protein powder


This is the most important part. Although there are only 2 ingredients, it is still possible to mess it up. Follow these tips if you don’t want your proatmeal to end up tasting like dirt, or with the consistency of soup.

Tip #1

Cook the oats BEFORE adding the protein. If you add the protein to the uncooked oats, and then heat them up, you will actually cook the protein. Cooked protein turns into a horrible chalky, dusty mess. It tastes awful. Trust me on this one.

Tip #2

Follow the instant oatmeal instructions. It may be tempting to add more liquid (water or milk) to accommodate for the protein powder. Let me tell you now, protein powder does not make for a good emulsifier – meaning, it doesn’t actually soak up a lot of liquid.

Get the oats to the consistency you like and then add your protein. Don’t add more liquid yet. Stir the protein in completely. If your oats are really dry after mixing completely, then add a bit of liquid at the end.

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