As we age, the significance of a balanced diet becomes increasingly important for maintaining a healthy lifestyle. These four high-protein oatmeal recipes are staple meals for those over 40 looking to build muscle and lose unwanted fat. Each recipe contains a unique and tasty mix of nutrient-dense foods such as hearty grains, a range of fruits and vegetables, several protein sources, and even healthy fats.
1. Peanut Butter Oatmeal:
– ½ cup old fashioned rolled oats
– 1 cup low-fat or plant-based milk of choice
– 1 scoop of vanilla protein powder
– 1 tbsp natural peanut butter
– ½ tsp cinnamon
– ½ sliced banana
Instructions:
Cook the oats in milk on the stovetop, stir in the protein powder, and top with peanut butter, cinnamon, and sliced banana.
2. Greek Yogurt Berry Overnight Oatmeal:
– ½ cup old fashioned rolled oats
– ½ cup low-fat or plant-based milk of choice
– ½ cup plain nonfat Greek Yogurt
– 1 tbsp chia seeds
– ½ cup frozen mixed berries, mashed
– ¼ cup chopped nuts
Instructions:
Combine all ingredients in a jar, stir well, refrigerate overnight, and enjoy in the morning.
3. Egg White Oatmeal:
– ½ cup old fashioned rolled oats
– ½ cup low-fat or plant-based milk of choice
– 2-3 egg whites
– ¼ tsp vanilla extract
– 1 tsp cinnamon
– 1 tbsp maple syrup (optional for sweetness)
– Toppings of choice (fresh berries, chopped nuts, and seeds)
Instructions:
Cook oats in milk with vanilla extract, cinnamon, and maple syrup. Stir in egg whites until done and incorporated. Serve with your favorite toppings.
4. Savory Oatmeal:
– ½ cup old fashioned rolled oats
– 1 cup bone broth
– ¼ cup diced onions
– ¼ cup diced mushrooms
– 1 tsp minced garlic
– 2 tbsp shredded cheddar cheese
– 1 fried egg for topping
– 1 tsp olive oil
Instructions:
Sauté onions, garlic, and mushrooms in olive oil until tender. Stir in oats and bone broth, cooking until oats reach desired consistency. Top with a fried egg.
How do these oatmeal recipes help with eliminating fat and building muscle for people over 40?
Grain foods, like oatmeal, play a crucial role in improving health and addressing nutritional shortfalls. Dietary fiber, often lacking in many diets, is vital for overall health and can help reduce the risk of chronic diseases. Fiber also aids in weight management by adding volume to meals, promoting a feeling of fullness.
Protein, another essential nutrient, also contributes to weight loss by increasing satiety. Consuming an adequate amount of protein helps prevent overeating and hunger, reducing overall calorie intake. Additionally, during weight loss, sufficient protein intake preserves lean muscle mass, ensuring that more fat than muscle is lost. If exercise is consistent, higher protein intake is necessary to keep up with an active lifestyle and will help contribute to muscle growth.
Incorporating these high-protein oatmeal recipes into your diet can be a delicious and nutritious way for individuals over 40 to support their fitness and health goals.
The above information was contributed by Mia Syn, MS, RDN.