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The protein porridge breakfast that builds muscle and burns fat

Short of time each morning but want to start your day strong with a hearty breakfast? Use my quick, simple and delicious protein porridge recipe to give your body the fuel it needs to power up your day, says New Body Plan creator Jon Lipsey

Making protein porridge is one of the easiest ways to get your day off to a great start. It contains an excellent portion of muscle-building protein. It packs the energy you need to perform well and stay feeling full. And you can get it ready in just two minutes. Here’s what you need to know to make this nutritious and delicious breakfast to start your day strong!

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How much protein is in protein porridge?

If you use a serving of whey protein powder as part of your protein porridge ingredients then you’ll get well over 30g of protein in one serving. That’s a great amount if you’re trying to improve your body composition by building muscle and burning fat. There is a decent hit of protein in the milk and a smaller amount in the porridge oats.

Do I need to add protein powder?

Yes, for a couple of reasons. The first one is that if you didn’t add protein powder it would just be, ahem, porridge. The second one is that adding a scoop of protein powder gives the dish a muscle-building lift. Without the protein powder you’ll only get just over 10g protein.

What type of milk should I use?

The type of milk you use should be in line with your goals. There isn’t a perfect milk for your goals because it depends on what else you’re eating and how much you’re eating.

You could try the following approach with your protein porridge. Use skimmed milk if you’re trying to lose fat as fast as possible. Use whole milk if you’re trying to bulk up. And use semi-skimmed milk if you’re trying to improve overall body composition by burning fat and building muscle. Other non-dairy types of milk can also work, so use those most to your liking.

Protein porridge ingredients

Here’s our suggestion for a quick and tasty protein porridge recipe
40g porridge oats
250ml semi-skimmed milk
1 serving protein powder
1/2 cup blueberries
1/2 tsp cinnamon powder

Protein porridge nutrition information

Here’s what’s in a single portion of your protein porridge
Calories: 429
Protein: 38g
Carbs: 48g
Fat: 10g

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Protein porridge health benefits

Protein powder

This is a really convenient way of ensuring that you consume a good portion of muscle-building protein at breakfast. Eating enough protein has been shown to have a positive impact on both fat loss and muscle gain.


Regular consumption of blueberries has been associated with improved weight maintenance, better brain health and digestive system function, according to research in the journal Advances in Nutrition. They’ve also been shown to play a role in reducing the threat of cardiovascular disease.


Cinnamon is a natural antioxidant. It has also been shown to have anti-inflammatory properties, according to research in the journal Pharmacognosy Research. That makes it a great protein porridge addition to promote more effective recovery after intense exercise.

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Alternative protein porridge toppings


The thing to be aware of with any fruit is that it is high in carbohydrate and low in protein. That’s not necessarily a bad thing. It’s just worth knowing so you can make the right choice for your goals. Bananas go really well with protein porridge, especially when made with chocolate, vanilla or strawberry protein powder. They also contain potassium, which is lost in sweat. So if you’ve left the gym with your T-shirt drenched, it could be a smart choice.


If you like a sweet taste to your protein porridge, honey works well. It is pretty much just a form of sugar, so use it sparingly. Our advice would be to add it if you’ve just done a really tough workout. The sugar will be used efficiently to replace your depleted glycogen (stored energy) in your muscles cells, rather than being stored as fat.


If you want to make your protein porridge a bit more adventurous, this is a great choice. Flaxseeds are one of the very best vegan sources of omega-3 fatty acids, which offer a huge range of health benefits. These include reducing inflammation, better brain function and healthier skin, according to the journal Nutrients.

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