Banging Baked Oats

This is a super tasty breakfast option that brings a little variety to the standard porridge. We’ve got all your macronutrient needs covered with adequate amounts protein, carbohydrates and fats. 

Adding an additional source of carbohydrates makes it a great pre workout meal also if you have a more strenuous training session planned. I’ll include calorie calculations with and without the banana. 

If you’re not having to be too regimented with your calories, I’d also recommend getting a little creative and try including different berries, seeds and nuts for example. 


  • 45g plain unprocessed oats
  • 90ml of semi skimmed milk
  • 25g scoop of whey protein (or protein source of choice, note possible variations in calories)
  • 1 tbsp of unsweetened peanut butter
  • 1 medium banana (optional)
  • Pinch of sea salt


  • Preheat oven to 170 degrees
  • If using banana, mash it using fork or processor and combine it with oats in an oven proof bowl
  • Add milk, protein & salt. Stir ingredients till there’s an even consistency
  • Make small well in the middle of the mixture and add peanut but before covering back over with the oats mixture
  • Allow to heat for 15 minutes, allow to stand, cool down and enjoy!

Calories (without banana) 417kcal

Calories (with medium banana) 522kcal

Healthy Chocolate Chip Muffins

Another sweet treat for you today. These muffins are probably simpler to make than the ‘real’ ones. There’s a good mix of protein, unprocessed carbohydrates and healthy fats.

Give them a shot and let me know your thoughts!


– 2 medium bananas

– 2 large eggs

– 1 cup or peanut butter

– 2 tbsps of honey

– 3 tbsps of cacoa nibs

– 1/2 tsp of baking powder


– Pre heat oven to 175c

– Simply blend all ingredients together, ensuring bananas are completely blended.

– Either grease muffin tray or put in cases

– Fill trays between 1/2 and 3/4 for each muffin

– Allow to cook for 12-15 minutes

– Remove from oven and let muffins stand for 5 minutes 👌

Energy density: 199kcal each muffin (12 muffins)