Frequently I get asked what breakfast foods I recommend for an active person. I will post some examples, today I start with one of my favorites.
Oatmeal with Banana, Milk and Greek Yogurt
Simply to prep and usually easily available:
Mix some quick cook oatmeal with skim milk, and heat it up (microwave or stove).
Add a cut-up banana and some Greek yogurt to increase the protein amount.
Since you should aim for at least 15-20g of protein per meal, here is a summary of the nutritional benefits you would get out of the 4 ingredients:
Protein/ Carbs Ratio
Oatmeal (1 cup): 6g Protein, 27g Carbs, high in Iron and B6
Banana (1 middle): 1g Protein, 27g Carbs, high in Potassium and B6
Skim Milk (1c): 8g Protein, 12g Carbs, high in Calcium and Vit D
Greek Yogurt (170g): 17g Protein, 6g Carbs, high in Calcium and Vit B12
In total you would get 32g of Protein and 82g of Carbs.
This would be ideal as a pre-workout fuel for a long training session. You could also split it up, eat some of it pre-workout, and fuel the rest as your post-workout recovery food.