Summary

Ingredients

• 40 g whole milk
• 10 g protein powder, neutral
• 5 g cocoa powder, unsweetened
• 55 g oatmeal
• 5 g oat bran
• 5 g rains, mixed (4-rain mixture)
• 10 g flaxseed
• 2 ½ glasses 50 ml water

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Instructions

1. Boil 2 glasses of water (approx. 250 ml per glass) in the saucepan.
2. Meanwhile put 40 g milk, 10 g protein powder, 5 g cocoa in a glass. Fill the glass further with water (approx. 125 ml) and stir. I use a milk frother for this because it doesn`t create any lumps. Pour the mixture into the saucepan and wait for it to boil.
3. Add the remaining ingredients and simmer for 10 minutes, stirring occasionally. The consistency should still be slightly viscous to liquid after cooking. Let the whole thing cool down or swell for 10 minutes.
4. Then you have a solid porridge with exactly 370 Kcal, which will fill you up for about 5 hours.
5. Tip: You can save a few calories with chocolate-flavored protein powder.