Basic lazy oatmeal recipe
- oatmeal (but not ready-made muesli or instant cereal)
- low-calorie natural yogurt without additives, yogurt or thick kefir
- milk
Mix all ingredients in a bowl, transfer to a jar, close and refrigerate for at least 4 hours, preferably overnight. This product will last in the refrigerator for 2-3 days.
1 can of ready-made oatmeal (400-500 ml) is an ideal portion for one. It is convenient to take it out of the refrigerator and take it with you to the office or the gym.
Additional recommendations
Oatmeal is a storehouse of useful microelements.
But it is recognized as not being fully balanced. Therefore, there are some restrictions in terms of who can take it with such frequency. For example, if you have problems with constipation, eating oatmeal is undesirable. That's why, before going on a diet, it doesn't hurt to get advice from several specialists: a nutritionist, an endocrinologist and a gastroenterologist.
They also recommend cleansing the body before switching to a weekly oatmeal diet. The day before, pour 4 tablespoons of rice cereal with water (1 l), leave the mixture overnight. After this, in the morning the rice is poured into clean water and cooked until it acquires the consistency of jelly - about an hour. When the broth has cooled, you should drink it and wait 5 hours before eating or drinking anything. After this one meal, fast again until the next morning. Now you can start the diet - start breakfast on the first day of your weekly diet.
The key to success in this case is your willpower. But a lot will depend on how smoothly you exit the diet. The amount of usual food should be increased gradually. You can start with casseroles and light salads, then move on to more fruits, and only then return meat to your diet.
Your health, well-being and appearance are to a large extent the result of your specific efforts.
Life hacks for beginners
- Milk and yogurt can be replaced with plant-based alternatives, such as coconut, soy or almond. Or replace yoghurt with mashed banana and milk with regular drinking water.
- Want to make your oatmeal sweeter? Banana, raisins or dried apricots will help with this
- If you are preparing lazy oatmeal for the first time, then follow the proportion of 1 part oatmeal to 1 part liquid or puree. In the morning you can always bring the result to the consistency you need.
- Keep in mind that many “superfoods” - such as chia seeds, flaxseed or goji berries, as well as dried fruits, when swollen, absorb a lot of liquid.
Porridge will be healthier if you sweeten it with honey or banana instead of sugar.
Oatmeal: beneficial properties and contraindications
- The flakes contain calcium: the condition of our teeth and bones depends on this microelement.
- Oatmeal helps reduce the risk of developing cardiovascular diseases and will be a wonderful preventive measure for all hypertensive patients.
- Oat grains are rich in fiber: it improves intestinal motility and normalizes the functioning of the gastrointestinal tract. Healthy porridge will be a real salvation for those who suffer from gastritis: it envelops the mucous membrane, relieves hunger for a long time and relieves pain that occurs during the exacerbation of this insidious disease.
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- Oatmeal is a real vitamin and mineral complex available to each of us. It contains carbohydrates - sources of energy and vitality, zinc, magnesium, necessary for the proper functioning of the heart, iron, the lack of which leads to anemia, vitamins E, A, PP, folic acid, iodine, sulfur and phosphorus. This impressive list is further proof of the beneficial properties of hearty oatmeal.
- Flakes cooked in water or milk are also a wonderful natural antidepressant that will help you recharge your batteries for the whole day, get rid of fatigue and the blues.
Including oatmeal in your diet will help prevent the formation of blood clots, cleanse blood vessels and lower cholesterol levels. The last point is especially important: we remember that getting rid of harmful deposits is the first step to weight loss.
Lazy oatmeal with carrots and yogurt
The natural sweetness of carrots and honey keep this porridge from being bland, while the cream cheese and chia seeds turn it into a thick, smooth cream.
- 125 g natural yoghurt
- 1 large carrot
- 2 tbsp. soft cream cheese
- ½ cup oatmeal
- 175 ml milk
- 1 tbsp. chia seeds
- ½ vanilla pod or 1 sachet vanilla sugar
- 1 tbsp. honey
- handful of raisins
- a pinch of ground cinnamon
- a pinch of salt
1. Grate the carrots on a coarse grater. If using a vanilla bean, cut it in half and scrape out the seeds.
2. Mix all ingredients well in a bowl. Then transfer to a jar with a tight-fitting lid (you need a 450-500 ml jar), close tightly and refrigerate for at least 4 hours, or preferably overnight.
Lazy oatmeal with carrots and yogurt
Lazy oatmeal with strawberries
An absolutely country recipe that can be easily changed according to the season. Are the strawberries gone? Add cherries or blackcurrants. Gooseberries or finely chopped apple will do. And with raspberries or blackberries it will be simply fabulously delicious!
- 125 g low-calorie natural yoghurt
- ½ cup oatmeal
- 175 ml milk
- 1 tbsp. chia seeds
- ½ vanilla pod or 1 sachet vanilla sugar
- 1 tbsp. honey
- 100 g fresh strawberries
- 2 tbsp. soft cream cheese
- ½ lemon
- a pinch of salt
1. Using a fine grater, remove the zest from the lemon and squeeze out the juice. Cut the strawberries into small pieces. If using a vanilla bean, cut it in half and scrape out the seeds.
2. Mix all ingredients well in a bowl. Then transfer to a jar with a tight-fitting lid (you need a 450-500 ml jar), close tightly and refrigerate for at least 4 hours, or preferably overnight.
Lazy oatmeal with strawberries
Calorie content
Before you look at the detailed menu for this diet, you need to understand what the nutritional value of oatmeal is and how many calories are in the finished product.
100 g of dry product contains:
- carbohydrates – 60 g;
- proteins – 12 g;
- fats – 6 g;
- calories – 355 Kcal.
Proportions for preparing porridge: add 40 g of cereal (flakes) to 60 g of water. The finished product has a different calorie content - 140 Kcal. Despite such small values, after eating oatmeal, the feeling of fullness does not leave for several hours.
Lazy oatmeal with pear
Pear is an out-of-season fruit. In summer, use fruits from your own garden, and in winter, fruits from the supermarket or even compote pears will do. Adjust the amount of honey yourself, depending on the sweetness of the pears.
- 125 g low-calorie natural yoghurt
- ½ cup oatmeal
- 175 ml milk
- 1 tbsp. chia seeds
- ½ vanilla pod or 1 sachet vanilla sugar
- 1 tbsp. honey
- 1 ripe pear
- a pinch of ground cinnamon
- a pinch of ground cloves
- pinch of nutmeg (optional)
- a pinch of salt
1. Remove skin and seeds from the pear. Cut into small cubes. If using a vanilla bean, cut it in half and scrape out the seeds.
2. Mix all ingredients well in a bowl. Then transfer to a jar with a tight-fitting lid (you need a 450-500 ml jar), close tightly and refrigerate for at least 4 hours, or preferably overnight.
Lazy oatmeal with pear
Lazy oatmeal with black currants and walnuts
The recipe was invented “based on” the popular jam recipe, where nuts are added to blackcurrants. The result is a nutritious and healthy dish from all sides.
- 125 g low-calorie natural yoghurt
- ½ cup oatmeal
- 175 ml milk
- 1 tbsp. chia seeds
- ½ vanilla pod or 1 sachet vanilla sugar
- 2 tbsp. honey
- handful of black currants
- 3-4 walnuts
- a pinch of salt
1. Cut the nuts or crush them in a mortar into fairly large pieces - they should be felt in the porridge. If using a vanilla bean, cut it in half and scrape out the seeds.
2. Mix all ingredients well in a bowl. Then transfer to a jar with a tight-fitting lid (you need a 450-500 ml jar), close tightly and refrigerate for at least 4 hours, or preferably overnight.
Tip: blackcurrants can be replaced with blueberries, reducing the amount of honey
Lazy oatmeal with currants and walnuts
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However, this coin also has a flip side. The negative properties of porridge are associated with its regular consumption: if you eat this product every day, sooner or later “side” effects may appear.
Excessive consumption of oatmeal leads to the removal of calcium from the body, disruption of the absorption of this useful element and the absorption of vitamin D. And this is fraught with unpleasant consequences - the occurrence of osteoporosis, disturbances in the development of the skeletal system.
Oatmeal will be harmful to people suffering from celiac disease or celiac disease. This hereditary disease is associated with the body's sensitivity to grains: they cause irritation of the colon and disrupt the digestion process. Gluten, which is part of the flakes, becomes the culprit for malabsorption of nutrients, which leads to atrophy of the intestinal mucosa and the development of rickets-like syndrome. This is why you cannot constantly feed your babies oatmeal, explaining a monotonous diet with caring for the child: you risk hastening serious health problems, rather than strengthening it.
This dish is not recommended for those who suffer from heart or kidney failure. As you can see, eating porridge is not a panacea for ailments for everyone. Daily and excessive use can turn the benefits of any product into harm. Give yourself a kind of break from your usual dish: replace the cereal with an omelet or casserole for a few days. However, you shouldn’t completely exclude oatmeal from your diet: the presence of contraindications does not negate the value of this easy-to-prepare breakfast.
Lazy oatmeal with nut butter and banana
A real vitamin bomb. Urbech and banana are, of course, quite high in calories, but if you have a busy day ahead, you won’t find a better way to “recharge your batteries.”
- 1 medium banana
- ½ cup oatmeal
- 200 ml milk
- 1 tbsp. chia seeds
- ½ vanilla pod or 1 sachet vanilla sugar
- 1 tbsp. honey
- 2 tbsp. peanut butter or urbech
- a pinch of salt
1. Beat half of the banana in a blender into puree, cut the other half into 5 mm cubes. If using a vanilla bean, cut it in half and scrape out the seeds.
2. Mix all ingredients well in a bowl. Then transfer to a jar with a tight-fitting lid (you need a 450-500 ml jar), close tightly and refrigerate for at least 4 hours, or preferably overnight.
Lazy oatmeal with nut butter and banana
