INGREDIENTS:

• 45g rolled oats
• 80g apple of choice (~1/2 small apple)
• 2 tsp (10g) of butter or coconut oil
• 2 tsp (13g) maple syrup
• 1 tsp cinnamon

DIRECTIONS:

1. Mix the oats with water or milk just until covered and microwave on high for 1 minute
2. Stir the oats and microwave on high for another 45 seconds
3. When done microwaving, add in the butter/coconut oil and 1/2 tsp cinnamon. Stir well
4. Dice the apple into small pieces and saute on medium for 3-5 minutes until soft
5. Remove the apples from the pan and place them on the oats. Drizzle maple syrup over the top and add any additional toppings

Makes 1 serving.

NUTRITION

• Cals: 301 calories
• Protein: 5g protein (serve with egg whites or a protein shake to increase this)
• Carbs: 47g
• Fiber: 6g
• Fat: 11g

*Carbs can easily be customized by increasing or decreasing the amount of oats and apple. Top with nuts (pecans or walnuts go well) or hemp seeds for additional fat.