Oatmeal is one of Christian’s favorite meals for a few different reasons.

  1. It is easy to make
  2. It is delicious
  3. It keeps me full
  4. You can get all of your macros in one bowl

INGREDIENTS: (you can also find most ingredients on his shopping list page here)

  • 75g of Old Fashioned Oats (I use Red Mills Organic Old Fashioned Rolled Oats)
  • 1 Tablespoon of Chia Seeds
  • About 1 cup of water
  • 35g of Vanilla Whey Protein Powder
  • 50g of blueberries
  • 50g of sliced strawberries
  • 50g of sliced banana
  • 20g of raw honey


    Sometimes I will switch up the fruit depending on what I have (blackberries, raspberries) I also will add a nut butter (cashew, almond, peanut butter) depending on the timing of this meal. This is typically my first meal after training, which is very low in fats.


  1. Add oats, chia seeds, and water to a bowl (it should be on the watery side to accommodate for the protein)
  2. Microwave for 90 seconds
  3. While this is in the microwave, slice the banana, and strawberries
  4. Once the oats are finished cooking add the protein powder slowly while stirring it in (do not just put all of the protein in at once)
  5. Put in the refrigerator for 5 minutes to cool it
  6. After 5 minutes take it out and top with the fruit
  7. Drizzle honey on it
  8. Enjoy!