Plant-Based Performance: Vegan Oats Builder

Amy Okada
by Amy Okada 6

February 10th, 2021 Lifestyle

Are you an oats person? Oats are such a versatile food and are a great breakfast, especially for athletes.

Why are oats such a great part of your athletic lifestyle?

  1. Oatmeal is high in complex carbohydrates, has a high soluble fiber content, carbohydrates, and is a good source of protein with a low glycemic index. This helps provide a sustained release of energy into the bloodstream, which can help you achieve maximum effort during training and competition, especially for endurance athletes.
  2. Oatmeals contain iron, thiamine, magnesium, phosphorus, zinc, manganese, and selenium which are essential for your body to function properly. Pair oats with foods high in vitamin C ( berriesm greens, lemons etc) to help boost the absorption of iron!
    1. Oats contain around 4 milligrams of iron per 1/2 cup. That’s nearly 1/3 of the daily recommended amounts (18%)!
    2. Sufficient iron levels mean higher aerobic capacity and better performance for athletes who are pushing their entire bodies to their limits.
  3. It can be prepared in different ways, depending how much time you have!
    1. Instant oats can be microwaved and will be prepared in just a few minutes.
    2. Preparing overnight oats the night before (hence the name ‘overnight oats’), makes it so convenient, as your breakfast has already been prepared.
    3. On the stovetop for regular oats.


  • Rolled
  • Instant
  • Steel cut


  • Soy milk
  • Almond milk
  • Cashew Milk
  • Pea milk
  • Coconut milk


  • Chia seeds
  • Flax seeds
  • Hemp seeds
  • Nuts/seeds
  • Cocoa nibs
  • Nut butter


  • Berries
  • Apple
  • Banana
  • Peach
  • Kiwi
  • Dates


  • Protein Powder
  • Cocoa
  • Cinnamon
  • Maca
  • Turmeric
  • Coconut
  • Dairy free yogurt
  • Chia pudding

Recipe: Blueberry Oats

This recipe is dedicated to the farmers market in my town. One day I went to the market as they were closing, and they gave me 6 bags of blueberries. I had to make use of them quickly because they were going to go bad pretty soon.

  1. On medium/low heat, simmer 1 cup of oats and ¾-1 cup of plant-based milk of choice, vanilla extract (optional), and a pinch of salt.
  2. One oats are thoroughly cooked, add in your blueberries. At this step you can choose to add some brown sugar or maple syrup if you want to add some sweetness.
  3. Once blueberries are evenly mixed, pour the oats into a bowl. I topped my oats with more blueberries, alpro greek yogurt, a slice of a tangerine, hemp seeds, chia seeds, flax meal, and a mint to garnish!

Check out my page for more recipe inspiration and be sure to share your plant-based, protein-filled creations with me @goodfood.happymood.

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2 years ago


2 years ago

Can I put meat in my oatmeal

Corn Pop
Reply to  swimfin5
2 years ago

Yes. Pan fried oatmeal cakes with bacon & maple syrup..

Reply to  swimfin5
2 years ago

Do it if you want not sure it would be good but I’d just add bacon or sausage on the side.

Also proteins from meat are more readily absorbed by the body than the proteins by plants. Meats also contain all essential proteins needed for your health whereas you need to mix and match to get all the proteins you need from plants products.

2 years ago

Oatmeal has 5 grams of protein per serving (half cup). I typically have four servings worth in my breakfast, and then put soy milk, walnuts, and raisins in. 35 grams of high quality protein (much more than the body can actually absorb as protein) in a nourishing, energizing, inexpensive breakfast.

I like the additions mentioned in the article above, but I think it’s important to point out that oatmeal with very few additions is still very nutritious and a perfect meal for the athlete on a tight budget. If you want to be even more frugal, just scoop in some peanut butter instead of nuts.

Reply to  Greg
2 years ago

Soy is strong

About Amy Okada

Amy Okada

Amy Okada, also known as "Amy Avocado," is obsessed with all things avocado. The match between Amy and avocados was destined in the stars: her birthday, July 31, is also National Avocado Day! Originally from From Los Angeles, California, Amy graduated from UCLA in 2020 with a degree in Anthropology and …

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