What do I eat for breakfast?


Bowl of oatmeal

I mentioned a few posts back that I’m trying to eat protein-packed, inexpensive meals all day long.  I love eating oatmeal in the morning, but have had to tweak the recipe so that I don’t feel hungry soon after. I got the idea from Sprint 2 the Table to add TVP to my oatmeal for low-calorie, high-protein breakfast. TVP, or Textured Vegetable Protein, is dehydrated soy protein crumbles. If you’re a habitual oatmeal eater, and are familiar with the taste/smell of TVP already, this might taste a bit weird to you at first, so start by adding lots of fruit and spices (frozen blueberries are excellent). I found after a week or so of this, I got used to the taste. Mrs. Minty, wo doesn’t have oatmeal as often, didn’t even notice the addition when I made her a bowl of steel cut oats plus TVP.

Note: you can use rolled oats instead, but I find steel cut ones have a closer texture to the TVP and so everything blends together nicely.

Again, this is super cheap (about 50 cents per serving, not counting whatever fruit you might add).

While I won’t assume you’re incapable of figuring out how to make oatmeal, I’m going to post how I make it in case you’re curious:


  • 3 Tbsp steel-cut oats
  • 1 c water
  • 1/4 c TVP
  • pinch of salt
  • 2 Tbsp ground flax seed
  • shake of cinnamon and nutmeg

1. Combine the steel-cut oats and water in a small pot. Bring to a simmer.
2. Simmer for 10-15 muntes, until the oats are tender.
3. Add the remaining ingredients. Cool until the water is absorbed and the TVP is soft, 2-5 minutes. Stir frequently. You may need to add more water to prevent the oats from sticking to the pot.
4. Serve with fruit (in the photo above I have added a chopped apple), brown sugar, and almond milk.

This is also pretty good made the night before and heated up at work the next morning.

Diet FYI: the combo listed above (without milk, sugar, or apple) has 280 cals and 19g protein.

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