• 1/3 cup (30g) large flake oats
• 3/4 cup (190g) liquid egg whites
• 1/4 cup water
• 1 tablespoon (15g) nut butter
• 1/2 cup (50g) fresh or frozen berries
• Optional: 1/4 scoop protein powder for added sweetness

DIRECTIONS 

1. Add the oats to a microwave safe bowl and top with enough water to cover. Microwave for 30-45 seconds until the oats are cooked.
2. Add the egg whites and mix well with the cooked oats. Microwave for 1 minute.
3. Remove the bowl from the microwave and thoroughly mix the partially cooked egg whites and oats. The mixture should look slightly runny and you can see the egg whites starting to cook! Return to the microwave for another 45 seconds.
4. Give the oats and egg whites another stir. There should be little to no liquid remaining.
5. Sprinkle with fresh or frozen berries, drizzle with nut butter, and add a dash of cinnamon and salt as desired. Enjoy!

F4 FORMULA

If you follow the F4 Formula we use in our group programs and 1:1 coaching, this recipe provides:

• PROTEIN: egg whites (+ optional protein powder)
• FIBRE-FILLED CARB: oats large flake oats
• FAT: nut butter
• VOLUME: fresh or frozen berries
• FREEBIES: water or unsweetened milk, cinnamon, salt

WE WANNA KNOW!

Did you try this recipe or a variation of it? Comment below! Snap a photo and tag us on Instagram so we can see your creation!