So I’m recently starting to track my calories and trying to eat at a deficit. I’m trying to go through body recomposition so trying to eat 100g protein a day while eating 1200 maximum calories. I recently tried blended overnight oats and liked the taste and the fact that I have a solid breakfast meal. But I get hungry so fast. Like within 2 hours of just sitting at my office job I’m thinking about food. And this meal is a pretty chunk of my daily calories already. Looking for some advice. And not sure how to feel about the protein/carb/fat ratio.
Ingredients from top to bottom: Non fat Greek yogurt, chia seeds/hemp seeds/flax seed mix, rolled oats, fair life milk, peanut butter powder, cocoa powder, and then protein powder.
by raixuz
3 Comments
Have you ever tried adding zucchini (“zoats”) or cauliflower rice to your oats? Doesn’t sound too appetizing but you can’t taste the zucchini (I could taste the cauliflower slightly and IMO it had a less desirable texture, but it wasn’t horrific!) and it adds a lot of weight to your food w/o the calories. Also, sneaky vegetables are always a bonus.
I’ve seen some people make theirs voluminous and higher in protein using egg whites as well, but I’m unsure how well it works/sets with overnight oats.
Try full fat yogurt and sub the skim milk for cashew milk (which might make the calories stay about the same)
I’m not sure if this the advice you’re looking for, but I’m going to recommend something intensely unhinged, since overnight oats never do much for me either, and I always felt like they ended up being pretty calorific once I made them taste good lol (which it’s looking like you’re in the same boat).
If you’re going for something easy to throw together in the morning (or even the night before), mix the protein powder and flavorings (or just the protein, depending on your flavor) in with full-fat cottage cheese (I mix mine in a bowl with one of those little yogurt-sized ones that’s 120 cals).
The fat from the cottage cheese will help keep you fuller and taste more satiating, and you’ll get the added benefit of extra protein, plus sitting there and eating a bowl of it will feel like a “meal”, which is very mentally necessary for me. Beware: it will look like something they feed the orphans in “Oliver”, but if you like the taste of your protein powder, it will be delicious.
I would personally ditch the seeds as well. That was a “healthy” thing that I always felt like I had to have, but they never really did anything for me besides adding unnecessary calories and bloating from the chia seeds, but YMMV. Good luck!