| BROWNIE BAKED OATS |
Recipe makes one serving
Macros per serving:
593 cals - 17.5g fat - 71g carbs - 38g protein
Let’s discuss these macros. For many of you 593 cals per meal might seem high. However, I want you to look at the full macro breakdown and not just the calories. When consuming 593 calories with an incredible amount of protein like 38g, you’re going to be FULL. If you’re looking at roughly 1800 cals per day (as a case study) and you want to hit 110g of protein, this one meal is almost ⅓ of your daily intake of both calories and protein. Which if you ask me makes sense to enjoy because it’s one of the three meals you need! There is always the option to consume smaller meals and enjoy snacks, but if you ask me three good meals with loads of protein is just plain efficient.
So what about the 71g carbs? The average person needs roughly 200g carbs per day to sustain good energy, get through tough workouts and to keep that brain powered up. Can you go lower than that? Of course. Many people choose to go as low as 100g-150g. That being said, you don’t need to to lose weight, so why would you? Carbs are your friend.
Fats. The recommended daily amount of fat per 2000 calories diet is estimated at 65-70g. So again this 17.5g fits nicely into a three meals a day diet. Fats are also essential for your hormone health which in turn keeps that metabolism running efficiently, it’s an excellent source of energy, adequate fats are needed for proper brain function, and healthy fats help with the absorption of essential vitamins and minerals!
All that being said, this information comes from a place of eating an overall well balanced and healthy diet. My take on nutrition is balance and longevity, so you can reach your fitness goals eating the meals you’ll want to continue eating. Because quite honestly you can’t sustain a weight goal without having made permanent changes to your diet.
*Please note, I am not a doctor, nutritionist, or dietician. I am a nutrition nerd who continuously educates themselves on the current health and nutritional guidelines. If you would like to read up on some of this information, see these links below where I’ve cited this information.*
https://www.healthline.com/nutrition/how-much-fat-to-eat
Discounts:
10% off Nuzest Protein Powder, use code: "EVANNRYAN"
10% off Kiva Health Foods (cacao powder and other superfoods), use code "EVANN10"
Ingredients:
½ banana
42g chocolate protein powder
½ cup sprouted oats
2 tbsp cacao powder
1 tbsp nut butter
½ tsp baking powder
¼ tsp baking soda
⅔ cup water
Recipe note: The protein powder is the only sweetener. If you like it sweet add 1 tbsp date syrup, maple syrup, or stevia for a zero calorie option.
Recipe:
Preheat the oven to 350 F and grease a small oven safe ramekin or baking dish.
Add all the ingredients to a high speed blender and blend until smooth.
Pour batter into the prepared baking dish and bake for 22-24 minutes.
Brownie should have a nice rise in the center and be slightly cracked.
Top with sea salt and enjoy!
If you like high protein vegan recipes then make sure to check out the High Protein Vegan Ebook Collection.