The Best High-Protein Breakfast Nutritionists Swear By To Build Muscle And Lose Fat Over 40

Protein oatmeal benefits for muscle building and fat loss

Oatmeal is already packed with health benefits. In fact, it's one of the best breakfast foods out there for weight loss thanks to the fact that it's rich in fiber and complex carbs. When you add some extra protein to the mix, you've got yourself a breakfast of champions that's perfect for helping you build muscle and lose fat.

"Oatmeal is a higher protein grain, and when combined with complete proteins such as eggs and dairy, can increase muscle protein synthesis that leads to muscle gain," MacPherson explains. "Moreover, protein and fiber from the oatmeal plus the high volume of this meal will keep you full for a long time, stifling cravings and preventing overeating to support a healthy weight or weight loss." Perfect!

She adds that "oatmeal also has complex carbohydrates, which are also vital for energy levels and for building muscle." We're sold—now how can we make it?

How to prepare protein oatmeal

MacPherson recommends a few different ways to prepare protein oatmeal. For starters, she said, you could add egg whites. "Egg whites actually make oatmeal fluffy and creamy while adding a ton of protein without any obvious egg taste," she says.

Another method is to cook your oatmeal in milk. "Cooking your oatmeal in milk can also add creaminess and protein," MacPherson suggests. Just be sure to choose a healthy, sugar-free milk for the job!

Additionally, banana and cottage cheese could be great additions. "Cook oats with milk and half a banana for sweetness and nutrients, then fold in cottage cheese at the end for a creamy, high-protein breakfast," she instructs. "Add a dollop of peanut or almond butter and some berries." Yum! Those berries can really take your breakfast to the next level, as this antioxidant-rich fruit offers up a wealth of health benefits, too.

No matter what method you choose, you'll be doing your body a major favor. When you follow up this hearty meal with a killer workout routine, you'll be making strides towards your fitness goals.