When it comes to starting your day off right, healthy breakfast oats are the way to go. Not only are they a great source of fibre, but they help keep you feeling full and satisfied for longer.
For women over 40, managing weight and energy levels can become more challenging due to hormonal changes brought on by menopause. Many women struggle with stubborn weight gain, especially around the middle, and feel like their old go-to meals no longer work for them.
At Trinity, we understand that finding meals that fit your changing body can be difficult during this stage of life. That’s why our recipes are specifically designed to support weight loss while keeping you energised and satisfied.
We focus on meals that are rich in protein, balanced in nutrition, and simple to prepare. Our goal is to get you feeling great in your body again.
Whether you’re looking for more high-protein breakfast ideas, or want a personalised meal plan that works for your unique needs, we’ve got you covered.
Is Porridge Healthy for Weight Loss?
Yes, porridge is an excellent choice for weight loss. It’s packed with fibre, especially beta-glucan, which helps keep you feeling full for longer and stabilises blood sugar levels—crucial for avoiding energy crashes and cravings.
Porridge is made from oats, which are a whole grain, meaning they’re high in nutrients like B vitamins, iron, magnesium, and antioxidants. A standard 40g serving of oats has around 150 calories, 5g of protein, and 4g of fibre, making it a filling, low-calorie breakfast that’s ideal for weight management.
That’s why Trinity Transformation has developed a variety of recipes, like this Double-Chocolate Proats, specifically tailored for women over 40 who are looking to lose weight and improve their overall health.
What is Better, Rolled Oats or Quick Oats?
When it comes to oats, many people wonder whether rolled oats or quick oats are better. Both types of oats come from the same whole oat groat, but they’re processed slightly differently.
Rolled oats are steamed and flattened, which helps them maintain more of their texture and nutrient profile. They tend to have a lower glycaemic index (GI), meaning they digest more slowly, keeping you full for longer and helping to regulate blood sugar—great for women over 40 trying to lose weight.
Quick oats, on the other hand, are more processed and broken down into smaller pieces to cook faster. While they still contain fibre, they tend to raise blood sugar more quickly because they digest faster.
If you’re short on time, quick oats are fine, but rolled oats are usually the better option for lasting energy, better digestion, and more sustained weight loss results.
Are Porridge Oats Rolled Oats?
Yes, porridge oats can be rolled oats, but the term “porridge” generally refers to any oats that are cooked with liquid to create a creamy consistency. In the UK, “porridge oats” typically refer to medium-cut oats. The medium-cut oats are smaller than traditional rolled oats but not as finely processed as quick oats.
While rolled oats and porridge oats are both great choices, rolled oats often have a slightly chewier texture and take a bit longer to cook.
If you prefer a smoother consistency, you might like porridge oats, but both can work well in recipes like our Double-Chocolate Proats.
Double-Chocolate Proats Recipe
(Serves 1)
| Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|
| 395 | 25g | 36g | 16g |
Ingredients
50g Oats
200ml Unsweetened Almond or Oat Milk
½ Scoop Chocolate Whey or
Vegan Protein Powder
1 Square (10g) 85% Dark Chocolate
½ tbsp (15g) Peanut Butter
1 Handful Frozen Berries
How To Make Double-Chocolate Proats
- Combine the oats and almond milk in a microwaveable bowl (with room to spare) and chuck it in the microwave for 2 minutes (for a 700W microwave – reduce the time if using a more powerful microwave).
- Give the oats a quick stir and put back in the microwave for a minute more.
- Remove the oats from the microwave and mix in the chocolate protein powder. Start by pressing the protein into the oats with the back of a spoon until it has mostly been absorbed by the oats before stirring (this makes it mix much quicker and easier!)
TIP: If it gets really dry and thick at this point, add some more milk and stir it in.
- Next chuck in the squares of dark chocolate and stir that too so that it melts into the proats.
- Finally, add your peanut butter and frozen berries (it’s up to you whether you stir these in) and enjoy!
Substitutions
- If peanut butter’s not your thing, you can use Greek yoghurt or coconut yoghurt for added creaminess and protein.
- Swap 85% dark chocolate for 90% dark chocolate, or miss it out altogether – it will still taste great!
Healthy Breakfast Oats: Final Thoughts
This Double-Chocolate Proats recipe is packed with:
- Protein from the protein powder and peanut butter, which helps keep you full and supports muscle maintenance.
- Fibre from the oats, which aids digestion and keeps your energy levels steady.
- Healthy fats from peanut butter and dark chocolate, supporting brain health and keeping cravings at bay.
At Trinity, we create recipes that are designed to help women over 40 lose weight and feel their best.
This Double-Chocolate Proats is a perfect example of how healthy breakfast oats doesn’t have to be boring and healthy eating can still feel indulgent and satisfying. If you’re looking for more personalised meal plans to help you on your weight loss journey, we’re here to help.
Want More Support With Your Meal Plans?
- Download our free guide: Menopause Weight Loss Guide
- Sign up for free training: Free Menopause Training
- Join our Fit Over 40 Program: Learn More Here
