This is a breakfast I had almost religiously throughout my competition preparation, and one I still have at least a few times a week. Why? Because it’s relatively low in macros, has a tonne of VOLUME and of course, it’s delicious!
So, what is the secret ingredient in this macro-friendly, filling, delicious breakfast? Well, as uncomfortable as this feels to write.. it’s… Zucchini.
Yep. The ever-elusive Zucchini. I feel like I really overlooked Zucchini in the past.. So I can totally imagine some of your thoughts right now… Maybe you’re thinking ‘that’s fucking disgusting’ or ‘this bitch is high’ or even something less-explicit like ‘I think I’ll stick with toast’ – but please, hear me out. I used to feel just the same as you, trust me.. But when you’re a starving bikini competitor on limited calories, you learn to make ANYTHING work. There’s literally thousands of Bikini Competitors right now adding Zucchini to everything they eat.. Zucchini and Oats, Zucchini and Bolognese, Zucchini and Air, Zucchini and Tears, Zucchini and Zucchini.. yeah, okay.. I think you get my drift. I’ve posted the recipe below with a range of flavour ideas including Gingerbread, Salted Caramel, Chocolate Peanut Butter and Cherry Ripe. Give it a go and let me know what you think!
Gingerbread Flavour Macronutrient Breakdown
Protein: 13 Grams Carbohydrates: 30 Grams Fat: 7 Grams
What you’ll need:
- 20 Grams Quick Cook Oats
- 20 Grams Quinoa Flakes (Optional – you can use ALL oats, but I find a mix of Quinoa and Oats gives more volume than just oats alone – plus, oats are slightly higher in fat than Quinoa, and Quinoa slightly higher in carbohydrates – so having a mix helps to even out the macronutrient intake overall
- 70 Grams Raw Zucchini, Grated
- 5 Grams Black Chia Seeds
- 5 Grams Nut Butter
- 5 Grams Protein Powder, Flavour/Brand of Choice
- 20 Grams Berries or Fruit of Choice (Fresh or Frozen)
Although I’ve used very specific amounts, the dish can be easily altered. Lately I have been having eggs before or afterwards, which is why I have been using less protein powder. To increase the protein amount, you can add anywhere from 5 grams – 30 grams of protein powder. I wouldn’t drop to any less than 5 grams of Chia Seeds or Almond Butter, but you are totally welcome to swap Almond Butter for any of your favourite Nut Butters! The Almond Butter and Chia Seeds help to thicken the porridge which, along with the Zucchini, creates volume. In the Warmer Months, I’ll often add a dash of Unsweetened Vanilla Almond Milk to cool this dish down!
This dish can have a variety of flavours, these are some of my favourites:
Gingerbread: Almond Butter, Vanilla Protein Powder, Cinnamon, Ground Ginger, Blueberries
Salted Caramel: Cashew Butter, Vanilla Protein Powder, Maca or Mesquite, Agave Nectar (Optional), Sliced Banana
Chocolate Peanut Butter: Peanut Butter, Chocolate Protein Powder OR Vanilla Protein Powder + Cacao, Mixed Berries
Cherry Ripe: Coconut, Chocolate Protein Powder OR Vanilla Protein Powder + Cacao, Cherries
Step One: Combine Oats, Quinoa, Chia Seeds and Grated Zucchini in a small pot, and cover with water
Step Two: Place on a hot stove and bring to the boil, stirring occasionally. Meanwhile, place Nut Butter, Protein Powder plus whatever else you’ll need for your flavour choice, excluding fruit, into a bowl. In my case, Vanilla Protein Powder, Almond Butter, Ginger and Cinnamon.
Step Three: Once boiling, reduce to medium heat and allow to simmer. Stir through Protein Powder and Nut Butter mix. Continue to Simmer until thick and creamy.
Okay, I know it doesn’t look too pretty – but you’ll have to trust me.
Step Four: Transfer to a bowl and top with Fruit of Choice.
Step Five: Take a photo of your delicious porridge in excellent lighting for Instagram… hashtag.. #cleaneating #fitpso
Well, that’s more or less it. If you enjoy this recipe, don’t forget to tag me on Instagram @goodmoodfitnessandfood to let me know, or share this post with your friends!
Confused about Nutrition or Training? Send me an email: firstname.lastname@example.org