Here is a quick, easy meal that can be prepared in the office microwave. You’ll get a lot of fiber in this one, so be prepared for a surprisingly filling bowl of porridge.

-John Berardi


Ingredients
1/2 cup oat bran
1/3 cup wheat bran
2 tbsp flax meal
1/2 cup unsweetened applesauce
1 scoop vanilla whey protein or milk protein blend
1/4 tsp cinnamon
1/8 tsp salt
Splenda or stevia, to taste
3/4 cup water (skim milk can also be used for a creamier texture)



Instructions
Combine oat bran, wheat bran, flax meal, cinnamon, salt, and water in a large bowl. Microwave on high for 30 seconds, stir, then microwave for an additional 30 seconds, or until hot but not boiling. Remove from microwave and stir in applesauce, Splenda, the protein powder. If you don’t like the taste of your protein powder it can be left out if the porridge is eaten with a protein-rich meal (like eggs).


Nutritional Information
Calories (k/cal) 380
Protein (g) 36
Carbohydrates (g) 64
fiber (g) 21
sugars (g) 14
Fat (g) 9
SFA (g) 2
MUFA (g) 2
PUFA (g) 5
omega-3 (g) 2.3
omega-6 (g) 2.2