Oatmeal is a satisfying, healthy morning meal. It is high in soluble fibre which may help to lower “bad” LDL cholesterol, and has a good amount of protein, both of which will help you feel satisfied. Oatmeal is also a low-glycemic-index (GI) food and research suggests that eating a low-GI meal before exercise may help burn more fat.
You can use milk or milk substitutes or top it with fruit to add more fibre, and nuts for (filling) healthy fats.
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Cooking Instructions: Bring 1 cup water (or milk / substitute) and a pinch of salt (if desired) to boil. Stir in 1/2 cup oats and reduce heat to medium; cook for 1 minute. Remove from the heat, cover and let stand for 2 to 3 minutes.