MRP and Oats - Quick and Easy Breakfast Ideas
Meal Replacement Powders (MRP) and oats shakes are a great combination for quick and easy breakfasts and daily snacks. Such shakes provide slowly digesting protein and complex carbs that fuel the body for a longer period of time with a constant flow of nutrients.
Published: January 28, 2016.
Preparation is very simple. Take a dry shaker and put MRP powder and some oats into it. If you want to consume it right away, add water, shake it and drink it. And that is all.
If you want to consume it later, take it with you and when you want to eat it (drink it), add water, shake it and a balanced meal is prepared.
For this meal, I am going to use Optimum Nutrition Complete Protein. It is already an all-in-one MRP, but I like to add some oats in the shaker for breakfast.
Any similar protein blend MRP can be used for breakfast. Due to whey's speed of digestion, I personally avoid using pure whey protein for breakfast, even when slowed down with oats.
Measuring oats and MRP powder isn't very important for most of the people, but if you are a pure endomorph with metabolism of amoebae, then ... :)
So, 50g of oats and 50g of MRP protein powder is a nice quick and easy breakfast for a 100+ kg person.
Note: often, I add 0.5 - 1.0g of vitamin C to breakfast shakes and smoothies.
Vitamin C boosts metabolism and immune system and is a water-soluble vitamin, so any excess is easily removed from the body - just be sure to drink plenty of water.
The nutritional content of this meal is given in the following table:
|Optimum Nutrition Complete Protein||50g||30g||10g||2g||2g|
|Calories:||152 kcal||172 kcal||36 kcal||-|
That is around 360 kcal, mostly from protein and complex carbohydrates. Fats are relatively low and a pill or two of omega-3 essential fatty acids is recommended. Fiber content is good, with approximately one-quarter of recommended daily fiber intake.
There are plenty of Meal Replacement Powders (MRP) on the market, so choose which one you like. Optimum Nutrition Complete Protein protein content could be better, but it comes with a great price and tastes good.
Oats - choose whole grain oats since they contain plenty of fibers, vitamins, and minerals and they are excellent for human healths in general.
The amounts of MRP powder and oats can be varied according to individual needs, of course. And don't use only oats, from time to time one can use whole grain rye, barley, wheat, or their mix. They are all full of vitamins, minerals, fibers, and some protein and they are low on fats - especially saturated fats.