I love easy, high-protein recipes.

This one is 100% G.L.A.D. Diet approved and is ridiculously easy to make!

The GL for this recipe is 10, so it’s a good choice in terms of controlling blood sugar levels.

Introducing ‘Proats’.

Yep – high-protein oats/porridge.

I had already thought of this combo before, but as cooked whey tastes disgusting, (as anyone who has ever tried to make protein pancakes with whey can attest to) I never actually went as far as to actually make it.

However, there is an easy way around this.

Cook your oats in some water while you make a whey shake with milk separately. Then when the oats are ready, pour the milky whey goodness on top and mix it in :) .

Here’s how I make it…

  • 30g serving of quaker oats
  • 100ml / 3.5 fl oz water
  • 25g serving Whey Protein Isolate
  • 200ml / 7 fl oz milk

* Mix together your water and oats and microwave for 1.5 minutes.

* Mix your whey with semi-skimmed milk in a Mixer Cup and leave to one side

* When the oats are done give them a quick stir, then mix your shake in

This will provide approximately 290 calories made up of the following macronutrient profile:

Protein 32grams

Carbs28grams (net)

Fat 5.5grams

It really tastes great, especially with vanilla or banana flavored whey. I would imagine raspberry or strawberry would be too weird of a combination.

So you’ve got some quality protein, some slow-releasing carbs, and if you want to be really healthy, sprinkle a teaspoon of flax seed on top for some essential fatty acids.


Take Care Guys 😀


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Mark McManus
Mark McManus
Mark is now available for 1-on-1 consultations to help you take your results to the next level. Click here for more details.
Mark McManus is a trainer & author from Ireland. His work has been featured in major publications all over the world. He is the creator of the free growth-promoting workout Targeted Hypertrophy Training' (THT) and author of the NEW fat-torching system Total Six Pack Abs.
He has also created the BREAKTHROUGH arm and chest maximizer programs The Arms Blast' and 'Chest Blast' workouts.
And if you're a fan of delicious high-protein recipes to fuel your muscle growth, check out his cook book 'Buff Baking' here.