Bodybuilder porridge with egg and oats

Bodybuilder porridge or protein porridgeA really filling porridge for a power breakfast inspired by bodybuilders. Some of them cook porridge on the egg white, but then you miss out on all the nutrition in the yolk. Use all of it instead!
Vary the taste by using banana and cinnamon instead of the nectarine. Or add some goji berries.
Cooking time 10 minutes for 1 portion

Nutritional value 1 portion: 280 kcal
24 g (34 E%)
14 g (45 E%)
15 g (21 E%)
+ nectarine and cottage cheese: 137 kcal
11 g (30 E%)
5 g (31 E%)
14 g (39 E%)
Totally for the meal: 417 kcal
35 g (33 E%)
19 g (40 E%)
29 g (27 E%)
*The percentage of carbohydrates is low. Guidelines are: carbohydrates 45-60 E%, fat 25-40 E% and protein 10-20%. Try to compensate for this during the day.


  • 75 ml / 3 oz oats (with extra fibre if available)
  • 1 tbsp seeds (flaxseeds, sesame seeds or chia seeds or other seeds)
  • 1 egg
  • 150 – 200 ml / 5 -7 oz water

Serve with:

  • 1 nectarine
  • 100 ml / 3,5 oz cottage cheese

Cooking instructionsHow to

  1. Add all ingredients to a bowl and microwave for 2 minutes stirring every 30 seconds, or cook it all in a pot. If you are microwaving, use less water, if cooking in a pot, then more.
  2. Chop 1 nectarine finely and mix with 100 ml / 3,5 oz cottage cheese and add on top.
  3. Before you eat, take a moment to be mindful and appreciate what you do. Appreciate that you cook good and nurturing food. Appreciate that you are taking care of yourself.


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