Blackberry Protein Oats
Who knew making a simple swap would be so delicious?
On this past weekends grocery haul, my son snagged a big carton of blackberries, which I ALMOST put back since they aren’t in season, but after looking a little closer they actually looked plump and juicy enough to justify getting them!
I usually enjoy them in my Siggis yogurt with strawberries and blueberries, but hadn’t thrown them into much else! When I decided to make some protein oats for meal prep (and by my sons request lol) I decided to give them a try as opposed to the usual blueberries.
You wouldn’t think changing on little fruit would make much difference, but after the first bite I was instantly in LOVE! I won’t draw it out any more, you’ve got to try this combo!
Blackberry Protein Oats Recipe:
1/2 cup prepared old fashioned oats (I used Better Oats Organic)
1/2 cup Organic Grassfed Milk (I love Organic Valley brand!)
1 tsp Butter (Salted)
1 scoop Ice Cream Sandwich Protein (get the one I use here with Free shipping!)
1/4 cup Blackberries, halved
It’s So simple to put together, and tastes more like dessert than breakfast!
Putting it together:
1. Place your sliced blackberries in the bottom of a medium sized bowl.
2. Next, add precooked oats, milk and butter to a saucepan on medium-low heat for about 4 minutes, stirring in the protein once the oat combo is hot.
3. Then pour over the blackberries, mix together and devour!
*If you’re wondering why I’m listing stovetop reheating directions, it’s because we haven’t had a microwave since having to drop the kitchen cabinets our soffett was pushing away from the wall...you can certainly prepare your oats in the microwave as desired too, just add the milk, protein and blackberries after and pop back in the microwave for 20-30 seconds and you’ll be set!
**I like to keep the berries somewhat fresh for added texture which is why I don’t add them to the mixture at the beginning, but you can definitely change that up to suit your preferences!
***If your oats are already hot (fresh out of the saucepan), you can skip the reheating steps and just mix everything together and enjoy!
Calories and Macros:
4 Tips For Taking Back Control!
If you feel “stuck”, you’re not alone...
Do you feel as if you've been stuck in a rut, struggling to find the will and determination to push forward toward your goals?
It can be so hard to make sense of everything when we seem to get busier each day, and out health and wellness often gets pushed to the bottom of the pile of importance.
Why is that? How is it that what is most important often gets drowned out by emergent situations and our knee jerk reactions to take on more than we can handle?
It's a learning process, but I want to tell you that its okay to say "No" sometimes.
Serving others and giving more than we ever expect is the way we should live our lives, but its equally important to properly prioritize what's important so we don't lose ourselves in the process.
It’s easy for our priorities to get out of alignment, but how do we get them back in sync?
If you have been struggling with finding balance and maintaining focus on your purpose, I encourage you to reclaim your focus. Start by writing down what is most important regarding your faith, family and health.
Whatever is no longer serving you, let go...say "no" and put your energy into what fills your spirit and nourishes your soul.
Take ownership of YOU, what you can control, and live your best life starting now!
Its okay to say “No” sometimes...you can serve others and give to yourself at the same time!
CARBS...Will they make me FAT?
“Carbs are bad...they will make me fat!”
This is such a common misconception, one I held for sooo many years, and that many people still believe.
There’s an unhealthy fear of carbs in our culture, mostly in part to quick weight loss marketing and lack of understanding of what carbs actually do, and how our bodies utilize them.
Carbohydrates are our bodies preferred energy source, they are more easily broken down for energy to be stored in the muscles for future use (as glycogen).
Have you been on a low-carb plan and been dragging butt in the gym, lacking energy and struggling to get through your workout?
The main reason for this is because when we cut carbs out, our bodies have much less to work with in order to fuel an intense training session.
It’s like trying to drive a car 200 miles on fumes...you won’t get far!
So how do we ensure we are getting enough of the right types of carbohydrates in our diet to fuel our bodies?
Simply put, it comes down to choosing complex carbs like rice, potatoes, beans and legumes, whole grains and *whole fruits as opposed to overly processed foods and simple sugars (there is one exception but that’s an whole separate post 😉).
Ensuring you exercise proper portion control and track your intake (that’s appropriate for your body weights, activity level and goals) will make all the difference in your energy levels and results!
Making conscious, educated choices about the foods we take in are what forge long sustained fat loss and a healthy lifestyle.
Here’s some more helpful facts about carbs:
▪️Our brains use carbs for fuel, talk about #foodforthought 🔥🧠🔥
▪️ *Whole fruit is a simple AND complex carb 🍌💱🍎
▪️The fiber in carbs aid digestion, it’s also helps regulate cholesterol and plays and important role in fat metabolism through our gut! 🔁
Do you have questions about carbs, or how to gain better understanding of your nutrition and it’s role in fat loss (not just losing weight)? Don’t hesitate to message me with any questions, I’m here to help!
#goodcarbs #nutritioniskey #carbsarenottheenemy #wonderfullyfit
It’s amazing to think back on how long it took for me to come around to the meal prep game.
My biggest problem was that I overcomplicated things.
I’d look for 3 or 4 different recipes and try to make everything at once, which led to chaos in the kitchen, over 6 hours of hard work, frustration and sometimes even giving up on it part way through.
Keeping it simple is the way to go, and it’s helped me be more consistent (which equals better results) and that’s benefited my clients as well!
Here are a few tips I wanted to share that might take some of the “complicated” things that may be keeping you from getting prepared ahead for your week:
1. Opt for 3 lean proteins maximum, and cook them with basic seasoning so you can add variety during the week. I typically season my meats with Oh My Spice! Maui Onion, garlic powder and a little pink Himalayan salt, it’s fairly universal and goes great with everything!
2. Pick one macro friendly recipe to make for breakfast. I love egg muffins or egg bakes to pack a whole breakfast in one dish, it’s an easy way to make the most of your oven with other foods being cooked at the same time.
3. Don’t be afraid of frozen vegetables! I use frozen broccoli and green beans religiously...they are a major time saver and you won’t have to be concerned with whatever you don’t use spoiling!
4. When making protein pancakes, slightly under cook them so when you re-heat them, they won’t be dried out! (Super easy recipe, 2 cups of Kodiak Cakes Power Cakes Buttermilk pancake and waffle mix, 2 scoops Level-1 Ice Cream Sandwich and 2 cups water, voila for ~24 fluffy breakfast pillows of awesome 🥞).
Incorporating these practices has made meal prepping easy, without being boring or feeling like I’m eating the same thing every single day!
It’s an amazing tool, and it’s so important to keep it simple, the KISS principle applies to everything lol
Did you meal prep anything for the week? I’d love to hear what’s on your menu for the week!
#mealprep #healthyfoodchoices #teamwonderfullyfit #wonderfullyfitmom #strongbodies #preparerowin #fatloss #musclebuilding #wellnessjourney
Kelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables.