Introduction
After a cheap, easy and convenient breakfast? Well in this article you will learn how to create the easiest and cheapest breakfast imaginable.
Weightless depends on being in a calorie deficit but with that being said we all know that Breakfast is the most important meal of the day, everyone knows that but the problem is, we have jobs, we have lives we can’t spend all morning preparing breakfast. If you are anything like me then you want to stay in bed for as long as possible. There are hundreds of breakfast recipes all over Instagram and Facebook, and they are good recipes, but the problem is they are not full time job friendly. Most people are up and out the house in 10-20 minutes. We haven’t got time to pouch an egg, mash some avocado and toast some bread, but on the other side we still need to get our fats, carbs and protein in.
Well lucky for you i have created a perfect recipe that can be made in around 2 minutes, it can be any flavour you like and is completely customisable. The best thing being you can make it the night before to save yourself even more time in the mornings. Anyway, enough talking about it, let us get into it.
Ingredients
- Instant Oats – 50g
- Whey Protein Powder (Im using Cinnamon Danish) – 50g
- Creatine (Optional) – 5g
- That’s it!
Recipe
This is such a simple recipe. Fairly self explanatory to be honest.
All you do is place all the ingredients in a shaker, then when you want breakfast just add water or milk if you prefer, then shake well and consume.
Explanation
Now that may not seem like a filling breakfast but you will be surprised at how filling it is, the instant oats really help bulk it out and fill you up. Let’s go through the advantages of this breakfast.
The first one being how flexible it is, you can choose any flavour protein, you can think off. If you are vegan or prefer another protein you can, you don’t have to put creatine in it. It is up to you. You can even add other foods to it to increase calories and flavours, if you want to create a breakfast for your bulk, you can add peanut butter or use milk instead of water. You can really make this shake your own. If you wanted to, you could even use frozen fruit or add some spinach into it to give it even more flavour, making it into more of a smoothie.
Second is that the Macros are even more flexible, you can mix and match to created YOUR perfect shake. For example if you are cutting and want to consume less carbs, just use less of the instant oats, if you need more carbs add more, the same goes with the protein. Any diet can fit this shake in, you can weigh out EVERY ingredient to get exactly what you need to hit your Macros. At the bottom of this post I have broke down the Macros to this shake. Remember these are completely adjustable. If you want to work
Continued…
Third and most certainly the biggest point is convenience. You can prepare this shake the night before, build prepare if you have enough shaker or even prepare in the morning, it takes no time to prepare just need a clean shaker. It can also be consumed when ever you want, In the morning, at the office desk or even on site. Makes the perfect breakfast for busy people. When you work out the price per shakes it’s around £1.50 – £2.00 per shake, Now that is a cheap breakfast isn’t it!
Macro & Price Breakdown
So lets going through the macro breakdown for the shake that i personally have most mornings! I have this on the way to the office, As I said above, I prepare it the night before and have it around mid morning, I have my shake a little differently, as I am cutting currently I have less oats in mine to bring the calories down, I have also added another serving of protein, so a double serving of protein.Personally I have half the suggested serving. As stated above just pour some water in and away you go! So back to the macro breakdown.
- Protein: 45g
- Carbs: 37g
- Fats: 7g
- Calories: 402kcal
- Per Serving (Cheapest options): £1.50
So as you can see it is around the same macros and calories as a normal breakfast but if you were on a bulk, you could easily add more oats, a bit of peanut butter and get the calories well above 700! So it is a very versatile shake. Don’t worry either about it tasting boring or powdery, because it has the instant oats in it it helps thicken it up and make it like a runny porridge, and with the variety of protein flavours you will find something that you love.
The price quoted above is based on the cheapest (and smallest) we could find, if you bought a bigger bag of everything 5kg+ it would cost you even less, £1 per shake! If you purchased everything in a sale, we are confident that you could get the price down to around £0.50 per serving. You will struggle to find a breakfast this cheap and this healthy anywhere!
Things to Remember
Just to point out this is not meant to be a full on meal, we would still advise to get a ‘proper’ meal in. The Breakfast shake is designed for busy people that don’t have time to consume breakfast. This is not designed to replace eating just to help in your morning routine.
If you have any dietary requirements please check before buying, as the ingredients listed above might contain something you can’t have, Some companies do a Gluten free Instant oats, MyProtein for example, and vegan and soya proteins are very easy to come bye now a days.
Also remember that a calorie deficit is the key to losing weight, no one meal or special ingredient will help you lose weight quickly! This shake is just design to help with convince and price. If you need help find your daily calorie requirements, check out this article here.
Conclusion
So as you can see getting a breakfast that fits your macro’s perfectly isn’t hard or is it expensive! All you got to do is pre-make the night before and your night will go as smoothly as a smooth chocolate shake!! So go grab yourself the ingredients and get making! Remember if you do make this shake, take a snap and tag us on instagram! We would love to see the creation that you all come up with!
What is your favourite flavour of protein? What is your go too? Let us know over on Instagram.
Written by Kieran Blacker
Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.