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Home Made Maple Oatmeal

Updated: Sep 19, 2021


Post-Workout Meal (PW)

Preparation Time - 5min

Cooking Time- 10min

Maple Syrup is a breakfast favorite- although when served atop a stack of flapjacks, the sugar and carb content climbs while the nutritional profile takes a nose-dive. In this physique-friendly breakfast, male syrup, walnuts and apples complement a protein-packed bowl of oats.

  • Water ½ cup

  • Low-fat milk ½ cup

  • Old Fashioned Large Flake Oats ½ cup

  • Cinnamon ½ tsp

  • Apple (Cored and Cup into small pieces) ½

  • Crushed Walnuts ¼ cup

  • 100% pure maple syrup 1 tbsp

  • Water ¼ cup

  • Provita Shape in Shake (protein snake )


  • Bring ½ cup of water and milk to a boil in a small pot on a medium heat. Add the oats and cinnamon. Reduce heat to medium- low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally. Remove from heat and mix in apples, walnuts and maple syrup. Combine ¼ cup of water with Shape in Shake in a separate bowl. Mix with a fork until Shake in Shape is dissolved. For a smoother consistency, pour the shape in shake mixture into a blender or food processor and blend until the shape in shake is dissolved. Pour Shape in Shake mixture over oatmeal and serve. Serves 1 large or 2 small.

Nutritional Information

(Per Serving) large small

Calories (k/cal) 619.2 309.6

Fat (g) 23.5 11.8

Saturated (g) 2.4 1.2

Monounsaturated (g) 3.5 1.7

Polyunsaturated (g) 14.8 7.4

Omega-3 (g) 2.9 1.5

Omega-6 (g) 1.9 1.0

Carbohydrates (g) 63.6 31.8

Fiber (g) 8.4 4.2

Sugars (g) 26.0 13.0

Enjoy sis !


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