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Apple Cinnamon Protein Oats

Apple Cinnamon Protein Oats

Weekly Meal Prep Series Vol. 2: Apple Cinnamon Protein Oats

Zach Schott here, nutrition and fitness coach, and I'm gonna show you my recipe for my weekly meal prep series. Each week I will be sharing a new recipe that is cheap, quick, and delicious. One of the reasons people do not stick to their nutritional plans is because they keep them way too boring. Plain ol’ chicken and rice, broccoli, etc. NOT ANYMORE! You are going to start enjoying some tasty recipes that keep you in line with your goals in the gym. 

This week I am going to show you how I make my cinnamon apple protein oats. About 320 calories, 30 grams of protein. Check out the ingredients and how I do it. 


  • ¼ cup (40 grams) of quick cooking oats
  • 100 grams of sugar free apple pie filling
  • 2 tbsp sugar free maple syrup
  • 1 scoop of protein powder (I used the cinnamon cereal protein powder from Rival nutrition for this one, but any vanilla or cinnamon protein powder would fit well!)
  • Dash of cinnamon powder
  • 4 ounces unsweetened vanilla almond milk


In a bowl or microwavable container, measure out 4 ounces of vanilla unsweetened almond milk. Then add in 40 grams of quick cooking oats, along with 1 scoop of your favorite protein powder (ideally something with vanilla or cinnamon) Then add in half of the sugar free apple pie filling, and dash of cinnamon. Mix it all together, then add the rest of the apple pie filling on top with another dash of cinnamon. Microwave on high for about 1 minute and 30 seconds to 2 minutes, depending on your microwave. Take it out and let it a little bit, then enjoy! Super quick and easy and  they taste delicious.

Total Calories: 324


30 grams of protein

5 grams of fat

39 grams of carbs

Now that I made it, go ahead and put it in my lovely meal prep bag here, and I am ready to go for the day. I gotta put my cooler packs in there and I am all set for breakfast, lunch, and dinner. You wanna make sure that you set yourself up for success when you're on your nutrition or fitness journey. When you're trying to lose weight or gain muscle, It's important to be prepared.

When you meal prep out delicious recipes like this, it makes it so much easier to stick to your diet. Instead of relying on making stuff in the moment when you are probably tired and busy, taking a little time each week to prepare recipes like this will make sure you stay consistent. Consistency is crucial when you are trying to make real progress in the gym, and we know your nutrition is a huge part of making any significant changes in your physique and health. 

If you are a busy person, having a meal prep bag like the ones we have at Durabody, is so clutch. It’s like having a lunch box when you were a kid, but way cooler (and also helps you stay on track with your diet). 

Check out the meal prep bag I am using in this video here

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