Protein Oatmeal Toast Combo
A heartening breakfast pairing protein-boosted warm oatmeal with crisp Ezekiel toast spread with creamy peanut butter and fruit jam.
Prep
5 min
Cook
2 min
Total
7 min
Makes
1 serving
Created together. Shared with you.
Made by Gianna + Lila
Gianna created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
2 min
Total
7 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Store leftover open Ezekiel bread in the freezer to maintain maximum freshness, toasting slices directly from frozen.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Combine plain instant oatmeal with 0
- 01
Combine plain instant oatmeal with 0
In a microwave-safe bowl, combine plain instant oatmeal with 0.5 cup (120ml) water. Microwave on high for 60 seconds until warm and absorbed.
Look for: warm and absorbed
Tap card to mark done - 02
Stir plain Greek yogurt and vanilla whey…
Stir plain Greek yogurt and vanilla whey protein powder directly into the warm oatmeal until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 03
Toast the Ezekiel bread slice in a…
Toast the Ezekiel bread slice in a toaster for 2 to 3 minutes until golden and crisp.
Look for: golden and crisp
Tap card to mark done - 04
Spread peanut butter evenly over the warm…
Spread peanut butter evenly over the warm toast, then layer the fruit jam on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Rough-chop the raw walnuts and sprinkle them…
Rough-chop the raw walnuts and sprinkle them over the protein oatmeal bowl. Serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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