The oatmeal used in this recipe is a complex carb source- that means it is an energy source full of fiber so it will take up more volume in your stomach without adding a lot of calories. I used protein powder in the recipe as the protein source, and whatever protein source you choose will digest very slowly so it will make the energy from the oatmeal last for 2-4 hours before you will feel hungry again or have a drop in energy.

You really don't have to measure if you don't want to! But here are the measurements if you want to use them.

1/4 to 1/2 cup dry quick oats

1 cup water, unsweetened almond milk, or cow's milk

Protein source, choose 1-2:
1 scoop protein powder,
Handful of unsalted nuts,
2 Tbsp ground flax seed,
2 scoops peanut butter powder or 2 Tbsp peanut butter

Optional flavors:
1/2 cup frozen berries,
Sliced banana,
2 Tbsp cocoa powder, or
2 tsp cinnamon

Measure out all ingredients into a microwave safe mug, microwave for about 2 minutes and enjoy!