Protein oatmeal with milk, banana and peanut butter

Ingredients

• dry oats: 3-5 tbsp, about 45 g
• 1% milk: 1 cup, about 200 ml
• banana: 1 small, about 100 g
• peanut butter: 1 tbsp, about 12 g

Instructions

1. Take a piece of fruit of the size indicated.
2. Measure the nuts or add-in on a kitchen scale.
3. Don't increase the portion, to keep the calorie count accurate.

Nutrition

Contains: Gluten, Dairy, Peanuts

Swaps

• Oats can be swapped for buckwheat flakes or 1 slice of whole-grain bread.
• For porridge: dry grain 40-45 g instead of oats.
• The milk can be swapped for kefir, drinkable yogurt or unsweetened plant-based milk in the same amount.
• The fruit can be swapped for 1 medium seasonal fruit of about the same weight.
• For a less sweet option: 150 g of berries instead of 1 fruit.

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