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Protein- & Fiber-Rich Energy-Boosting Oatmeal

Looking for an energy boosting breakfast? Try this nutritious oatmeal recipe packed with protein, fiber, and healthy fats.

This energy-boosting oatmeal is a nutritious and satisfying way to start your day, with a well-balanced combination of complex carbohydrates, over 30 grams of protein, fiber, and healthy fats

Why you want to make this:

  • Oatmeal is a great source of fiber, which helps promote digestive health and keeps you feeling full for longer. We like using steel cut oats for a lower glycemic load. 
  • The addition of protein powder and nut butter provides a boost of protein, which is essential for building and repairing muscles, as well as supporting overall health. 
  • The flax seeds are rich in fiber and healthy fats.
  • The berries contribute natural sweetness, vitamins, and antioxidants.

Nutritional Totals

Calories: 496
Carbs: 60 grams
Protein: 32.5 grams
Fat: 16 grams 


  • ¼ cup steel cut oats (150 cals, 29g carbs, 5g protein, 2g fat)
  • 1 cup unsweetened almond milk (30 cals, 1g carb, 1g protein, 2.5g fat)
  • 1 scoop vanilla or unflavored whey protein powder (100 cals, 3g carbs, 21g protein, 0.5g fat)
  • 1 tablespoon ground flaxseed (37 cals, 2g carbs, 1.5g protein, 3g fat)
  • 1 tablespoon peanut butter or almond butter (94 cals, 3g carbs, 4g protein, 8g fat)
  • 1/4 cup blueberries (21 cals, 5g carbs, 0g protein, 0g fat)
  • 1 tablespoon honey or maple syrup – optional (64 cals, 17g carbs, 0g protein, 0g fat)
  • Cinnamon or nutmeg for sprinkling – optional
  • Sliced banana for topping – optional


  1. In a saucepan, combine the oats and almond milk. Bring to a simmer over medium heat, stirring occasionally.
  2. Once the oatmeal starts to thicken, reduce the heat to low and stir in the protein powder and ground flaxseed.
  3. Cook for another 2-3 minutes, stirring frequently, until the desired consistency is reached.
  4. Remove from heat and transfer the oatmeal to a bowl.
  5. Top with berries, peanut butter or almond butter, and a drizzle of honey, if desired. To reduce the sugar content, you can mix some stevia into your oats while they’re cooking for low-glycemic sweetness. 
  6. Sprinkle with cinnamon or nutmeg for extra flavor.

Please note that the calories and macros are approximate and may vary depending on the specific brands and products used in your energy-boosting oatmeal. Additionally, if you choose to omit or substitute any ingredients, the nutritional values will change accordingly. 

See medical disclaimer below. ↓


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The ideas expressed here are solely the opinions of the author and are not researched or verified by AGEIST LLC, or anyone associated with AGEIST LLC. This material should not be construed as medical advice or recommendation, it is for informational use only. We encourage all readers to discuss with your qualified practitioners the relevance of the application of any of these ideas to your life. The recommendations contained herein are not intended to diagnose, treat, cure or prevent any disease. You should always consult your physician or other qualified health provider before starting any new treatment or stopping any treatment that has been prescribed for you by your physician or other qualified health provider. Please call your doctor or 911 immediately if you think you may have a medical or psychiatric emergency.

Taylor Marks
Taylor Marks is a certified holistic health coach and professionally trained chef from The Institute of Culinary Education. Her passions include the latest research in health science, culinary arts, holistic wellness, and guiding others towards feeling their best.


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