The Perfect Protein Oatmeal … It’s Pumpkin Oatein

Protein Oatmeal with a dash of pumpkin flavor!

If you need something different to make as a snack or breakfast, this protein oatmeal will fit the bill.  It’s quick and easy to make.

This is post by NoBull Author, Mike Boyle

Protein Oatmeal Ingredients:

  • 1c.  Old fashioned oats (can use any kind of oats)
  • 1 scoop vanilla whey protein
  • 1/4c.  raw pumpkin
  • 1tbsp splenda
  • 1/2tsp cinnamon (can add more if you like)
  • dash of nutmeg

How to Make Pumpkin Oatein:


How to Make Oatmeal Taste Better: Blueberry Oatmeal

Delicious Blueberry Oatmeal Recipe

If you think oatmeal is boring, plain or you have to be a “hardcore” bodybuilder and eat them raw with just water … WRONG!

If you think McDonald’s Oatmeal is the way to go … WRONG!

What you are about to read is by far the easiest, cheapest, healthy, oatmeal recipe I’ve tried in a decade.  You can find more bodybuilding recipes for breakfast, lunch and dinner.

My “buddy” (whom I’ve never meet in my life but am friends with on Facebook; nice usage of the word huh) Dave Ruhl and author of the Anabolic Cooking book did it again with his Blueberry Oatmeal recipe.

Before I start into how awesome this blueberry oatmeal breakfast tasted and that you can literally make it anytime (breakfast, snack, dinner, whatever) let me give you a super short list of the benefits of eating oatmeal.  Keep in mind, it is really called Vanilla Cream Oatmeal but I always seemed to add some fruit to it; hence the slight name change.

Oatmeal Benefits:

  • Lowers the risk of developing heart disease
  • Promotes satiety or the feeling of being full
  • Promising research with Type 2 Diabetes
  • Assists in regularity (25g of fiber daily is recommended)
  • May reduce risks to certain types of cancer
  • Blood pressure regulation (in diets that include rich amounts of fruits, vegetables, low-fat dairy products, and plenty of whole grains)

Here’s how to make the Vanilla Cream Oatmeal recipe from page 16 of Anabolic Cooking.

Vanilla Cream Oatmeal:

Makes 1 Serving


• 1 cup oatmeal
• 1cup Skim Milk
• 1 scoop (30g) of Vanilla Protein Powder
• 1/2 teaspoon of Stevia
• Pinch of Cinnamon


1. In a big bowl, mix all the ingredients (except for the Protein Powder)
2. Cook in a Microwave for about 1 minute – stir the mix , then microwave for
another 1 minute.
3. Let the oatmeal cool down for about 3 minutes
4. Add the vanilla Protein Powder

Blueberry Oatmeal:

You can add 1/ 2 cup of berries (your choice of berries) to add extra flavour.

Nutritional Facts:

(Per Serving)
• Calories: 531
• Protein: 45g
• Carbohydrates: 73g
• Fat: 6g

Anabolic Oatmeal Variety

So no more oatmeal in water or plain.  I mean, if that’s what you like fine.  But if you are looking for something different.  Something with taste that meets the criteria of a bodybuilding meal, then you’ve found your next breakfast.

- Marc David

PS: The Anabolic Cooking features over 200 “Anabolicious” step-by-step, easy to make recipes, so you will never be bored with your diet again.You will become a chef in no time, and will keep your family and friends healthy along the way.

You will learn how to cook tasty meals for your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it’s more than just a cookbook, “Anabolic Cooking” is a complete nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies…And it’s more than just a cookbook, “Anabolic Cooking” is a complete nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies…

Now go make some blueberry oatmeal!

Basic Nutrition – A Quick Guide

Basic Nutrition

Basic Nutrition Tips

I would bet that without even thinking, you could name 4 or 5 diets or eating plans that are in the popular media…Weight Watchers, Nutrisystem, Atkins, South Beach, etc. Every time you turn around, there’s a fantastic “new” approach to eating. It’s enough to make your head spin!

But it doesn’t have to be that complicated. I’ve got some easy-to-follow basic nutrition principles that will help keep you on the right track. Beginner or advanced, these will work for you!

1. Focus your eating on natural, unprocessed foods as much as possible.

While I know it’s not always possible to get fresh fruit and veggies and other unprocessed foods everywhere you go, your body will always respond best when you feed it foods that are not altered through processing. Your body has evolved over thousands and thousands of years to process foods in their natural state – it’s only relatively recently that processed foods have appeared on the scene.

Your body has the digestive mechanisms for efficiently processing foods in their natural state. When you add in the fats, salt, sugar, additives, etc., your body starts having a hard time digesting and coping. Think of it like trying to put regular gas into a vehicle that runs on diesel. It may run, but it’s not going to be very efficient with the fuel and it could cause problems down the road (no pun intended!)

Bottom Line: Eating foods that are not processed allows your body to function more efficiently. You’ll lose fat without even trying.

2. Get plenty of good quality, lean protein sources in your diet

When you’re training, your body has a much greater need for protein. During weight training and endurance training especially, your body is constantly breaking down muscle tissue. Protein is required to rebuild it. By regularly feeding your body good protein sources, you’ll be able to hold onto and build muscle mass easier.

Good sources of lean protein include meats (look for leaner cuts like sirloin), poultry, eggs (while not lean, eggs will not shoot up your cholesterol as many worry), fish, low-fat dairy, soybeans, and various legumes (beans).

As far as how much protein your body needs, this will vary according to how much you weigh and your activity level. A level of around 1 gram per pound of lean bodyweight is a good guideline (we don’t count total bodyweight because fat is not metabolically active and doesn’t require protein to sustain it).

3. Don’t be afraid of “good” fats

Fats can be extremely beneficial, even when you’re trying to lose weight! Fats are important in a tremendous variety of bodily processes including hormone production, immunity, joint and organ protection, and even burning bodyfat. Without the “good” fats, your body will not function as well as it could.

“Good” fats include sources such as fish, nuts, flax oil, borage oil, and olive oil (there are many other good sources as well). Increasing your intake of these good fats can help keep you feeling good and burning your own bodyfat more efficiently.

Your total fat intake should be around 30% of your daily calories. A good way to go about getting this is to try and keep your focus primarily on low-fat foods while purposefully adding the “good” fats into your diet (like eating a few almonds every day or taking fish oil or flax oil capsules).

4. Carbs are fine

Despite all the talk about carbs being the enemy, it’s important to note that carbs and foods that contain carbs can actually be quite good for you! It’s generally the refined sugar added to foods that is the problem, not the carbohydrate as a nutrient on its own.

5. Non-nutritious foods should be minimized

This is an easy one. More than likely, you already know that you shouldn’t be eating Cheesy-Poofs or chocolate bars 3 meals a day. The calories you get from these foods don’t come with any actual nutrients. When your body is missing nutrients, it craves more food (not to mention the insulin response to the sugar in many of these foods) and you tend to eat more of the poor food that doesn’t have nutrients in it.

It’s ironic to think that many overweight people are actually malnourished! When you eat nutrient-dense foods, your body gets the nutrients it needs and functions much better.

5. Salads, fruits and vegetables will give you lots of fiber, roughage and nutrition

Eat plenty of salads, fruits and veggies every day. This is usually one that everybody already knows yet doesn’t normally focus on. The fiber in the foods helps keep you from getting too hungry and helps keep your digestive system clean.

6. Just do the best you can

It’s not always easy or convenient to follow good eating principles. There are plenty of tasty temptations to be found every time you turn around.

The REAL key to proper nutrition is to focus on trying to do well MOST of the time, not all of the time. It’s what you do most of the time that will give you the long-term results you’re looking for. Determining that you MUST be perfect all of the time is a sure way to set yourself up for disappointment when the time comes that you don’t eat a perfectly healthy food choice.

Sometimes, you just have to eat those Cheesy Poofs and not worry about it.


About the Author: Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick’s 30-day “Dirty Little Secret Program for Building Muscle and Burning Fat FAST,”

List of High Protein Foods for Any Bodybuilder

List of High Protein Foods

When it comes to an easy to use list of high protein foods, it’s super simple if you break it down into categories.  Adding protein to your meals is simply a must.  Not with protein shakes but whole foods.  Using the list below, you can easily obtain the protein you need per day for muscle building.  There’s no reason you can’t get all your protein needs or close to it by consuming whole foods.

If you aren’t sure about how much protein do you need a day to build muscle, that’s a topic covered in a previous blog post.  Be sure you know what you need and then simply use these foods to ensure you are supporting your muscle building efforts.

Important Note: Not all proteins are created equal.  This is just a list of high protein foods.  Some proteins listed will have more fat.  Some will require more servings than other high but higher fat and calorie dense proteins.  However, by looking at this list, you can see that if you design your meals correctly, you an easily get enough protein from whole foods sources without needing weight gainer shakes or protein shakes to consume your daily totals.

Animal Protein: 40z uncooked

  • Lamb loin: 32.1g (4oz roasted)
  • Buffalo (bison) steak, top round: 26.3g
  • round, top, lean (select): 26.1g
  • Elk (game meat): 25.9g
  • round, eye of, lean (select): 25.2g
  • sirloin, top, lean (select): 25g
  • tenderloin (filet): 25g
  • ground, 95% lean: 24.3g
  • Buffalo (bison) steak, top sirloin: 24.2g
  • flank steak, lean (select): 24.2g
  • round, tip, lean (select): 24.2g
  • Pork tenderloin: 23.6g
  • ground, 90% lean: 22.7g


  • Salmon, wild Alaskan: 28.8g
  • Tuna, Yellow fin (tuna steak): 26.5g
  • Tuna, canned in water, albacore: 26g
  • Tuna, canned in water, chunk light: 26g
  • Shrimp: 23g
  • Mackerel, canned in olive oil: 24g
  • Squid: 17g

Poultry: 4oz uncooked

  • Turkey breast, skinless: 33.9g
  • Turkey, ground 99% lean: 28g
  • Ostrich steak: 28g
  • Chicken breast, light meat, skinless, 99% lean: 26g
  • Venison steak (deer meat): 25.9g
  • Chicken breast, ground, lean: 24g
  • Chicken breast, canned: 18g

Starchy Vegetables, Grains, Beans and Legumes:

  • Lentils: 9g
  • Beans, Adzuki, canned, 1/2 cup: 8.7g
  • Lima beans, canned: 7g
  • Beans, black, canned: 7g
  • Beans, Garbanzo (chickpeas), canned: 7g
  • Beans, navy, canned: 7g
  • Rice, wild, dry: 6.5g per cup
  • Black eye peas, canned: 6g
  • Beans, pinto, canned: 6g
  • Oatmeal, old-fashioned (no sugars added): 5g
  • Potato, white: 4.2g
  • Pumpkin, canned: 3.6g


  • Cottage cheese, 1% low fat: 17.5g
  • Cheddar, low fat, block: 18g per 2 inch cube
  • Cottage cheese, 2% low fat: 15.5g
  • Milk, skim, 1 cup: 8g
  • Milk, 1% low fat; 1cup: 8g
  • Milk, 2% low fat, 1 cup: 8.1g
  • Cottage cheese, non-fat: 16.2g

Breads, Cereal, Pasta and Grains:

  • Bagel, plain, whole wheat: 12g
  • Bagel, plan, whole wheat high fiber: 11g
  • Bagel, multi-grain: 11g
  • Quinoa, uncooked: 10g
  • Brown rice (boil in the bag): 9.3g
  • Shredded Wheat, spoon size (boxed cold cereal): 6g
  • Bulgar (whole grain), dry: 8.6g
  • Oat bran (hot cereal): 6g
  • Tortilla, multi-grain, low fat: 7g
  • Spaghetti, whole wheat, uncooked: 9g


  • Goji berries (wolfberries), dried: 4g
  • Cantaloupe (melon): 2.3g
  • Cherries, pitted: 2g
  • Pear: 1g
  • Lemon: 1.3g
  • Raspberries: 1.2g
  • Watermelon: 1g

Fibrous Vegetables and Greens:

  • Broccoli, raw, chopped: 4.6g
  • Artichoke, fresh, edible portions: 4.2g
  • Kale, raw, chopped: 2.2g
  • Peas, green, frozen: 4g
  • Turnip, greens: 2.4g
  • Brussels sprouts, raw, chopped: 3g
  • Leeks raw: 1.6g

Fats, Oils, Nuts and Seeds:

  • Hemp seeds: 11.4g
  • Pumpkin seeds, shelled, roasted: 9.4g
  • Peanuts, raw: 8.6g
  • Almonds, raw: 7g
  • Sunflower seed, shelled: 7g
  • Sesame seeds, whole, dried: 6g

Getting enough protein is simple to do when you know what foods will give you the most bang for your buck.   My #1 rule is that if you are trying to build muscle, you should not be consuming more than 20% of your daily protein needs thru liquid sources.  That means, if you find yourself getting most of your protein thru supplement shakes, you are simply approaching it incorrectly.  The choice of your foods will make all the difference.

Additional Resources of Foods High in Protein:

  • List of High-Protein Foods and Amount of Protein in Each
  • List of High Protein Foods from the Harvard School of Public Health
  • Best High Protein Foods
  • Foods High in Protein: Top 10 Healthy Choices

The above list is a guide not a definitive resource.  There’s many sample meals plans and pre-fabricated muscle building meal plans you can download.  Then you take those plans, and adjust as necessary.  Add more servings or cut servings.  If you want a support community including a complete list of foods that any sane bodybuilder would recommend, check out the Burn The Fat Inner Circle community.

A Quick Tour of the Burn The Fat Kitchen.

You’ll be able to download an entire food list of approved bodybuilding foods broken down into:

  1. Food items
  2. Quantity
  3. Weight
  4. Calories
  5. Protein
  6. Carbs
  7. Fats
  8. Fiber

Only 6 pages in length, the list of approved foods beats any database currently in existence for the bodybuilder.  It’s a 6 page grocery shoppers dream (used for shopping online for in the store).  You’ll never wonder what foods you should buy to build muscle or burn fat.

You’ll find this Burn the Fat Inner Circle foods list among many other tools, a support community and a selection of the top fitness experts in the world.  There’s no reason you have to do this journey alone without expert advice and the tools you need.

Marc David
“The NoBull Muscle Guy”