Post-workout meals are those meals that contain a moderate to high amount of carbohydrates (greater than 25% of total calories). I recommend eating these meals within 2-3 hours of your last exercise session.
Banana Cream Pie Oatmeal
Low-fat milk or almond milk, 1 cup
Coconut milk, ¼ cup
Old fashioned large flake oats, ½ cup
Water, ¼ cup
Vanilla protein (equal to 25 g protein), 1 scoop
Banana (sliced), ½
Serving sizeServes 2 large or 4 small.
Preparation time3 min. Preparation Time
10 min. Cooking Time
IntroductionThis recipe combines fresh bananas and coconut milk – a beverage made from the meat of mature coconut. Packed with anti-viral, anti-bacterial, and anti-fungal agents, coconut milk is not only delicious; it’s also very good for you. If you like the taste of piña coladas, you’ll love this oatmeal recipe.
InstructionsIn a small pot bring milk and coconut milk to a boil over medium heat. Add the oats. Reduce heat to medium-low and simmer until milk is absorbed (approximately 7-10 minutes), stirring occasionally. Combine ¼ cup of water with protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, mix powder with water in blender or food processor and blend until protein is dissolved. Pour protein mixture and bananas over oatmeal and serve. Serves 2 large or 4 small.
Variations and optionsIf you like your oatmeal softer, add 2-4 tablespoons of extra water to the pot before adding oats. If you are lactose intolerant or wish to avoid dairy, replace the 1 cup of milk with 1 cup of water and ½ scoop of protein powder or 1 cup of almond milk. Alternatively, you can substitute with non-cow’s-milk dairy (e.g. goat’s milk, yogurt). For a creamier mixture, instead of mixing the protein with ¼ cup of water, try combining the protein with ¼ cup of apple sauce or yogurt. If you’d like your oatmeal to be infused with banana flavor, add ½ cup of mashed banana once the oatmeal has simmered for 5 minutes. Then continue to cook for an additional 2 minutes or so.
(per serving)largesmallCalories (k/cal)523.1261.6