Carbs / Starches
Rolled Oats
⚖️ Portion: 1/2 cup dry (40g) | ⚙️ Appliances: Microwave, Stove / Oven
Calories
🔥 150 kcal
Protein
🥩 5g
Carbs
🥔 27g
Fat
🥑 2.5g
🔪 1. Prep & Pre-Treatment
Measure portion accurately on a digital food scale for consistent macro tracking.
🌿 2. Seasoning & Flavor Profile
Sea salt, cracked black pepper, garlic herb seasoning, or fresh citrus.
🔥 3. Appliance Cooking Instructions
⚙️ Stove / Oven:
Prepare over medium heat or roast at 400°F until tender and cooked through.
⚙️ Air Fryer:
Air fry at 380°F with a light mist of avocado or olive oil spray.
🍽️ 4. Serving & Plating
Pair with lean protein, fibrous vegetables, or complex carbohydrates according to your active daily workout scaling.
❄️ 5. Meal-Prep Storage & Reheat
Fridge: 4 days |
Freezer: 60 days
Optimal Reheat: Microwave covered for 60–90 seconds or crisp in air fryer for 3 mins.
Optimal Reheat: Microwave covered for 60–90 seconds or crisp in air fryer for 3 mins.