Healthy Recipes

My Favorite Post-Workout Meal | Pumpkin Pie Oatmeal

By  Stephen Box

I wanted to share with you one of my favorite post-workout recipes from the Precision Nutrition Gourmet Nutrition cookbook.


 Why You Should Eat It

Not only is pumpkin a delicious dietary addition, it contains a synergistic blend of phytonutrients, rich in carotenoids.  But that’s no reason to eat high-sugar pumpkin pie!  Instead, try this Pumpkin Pie Oatmeal.  This delicious pumpkin recipe is a great breakfast treat, full of slow digesting carbs and healthy fats.


1/2 cup Low-fat milk (I use unsweetened Almond milk)
3/4 cup Water
1/2 cup Old fashioned large flake oats
1 pinch Cinnamon
1 pinch Nutmeg
1/4 cup Pumpkin (canned)
1/4 cup Almonds (sliced)
Splenda or Stevia to taste

1 scoop Vanilla whey protein (about 25g protein)
1/4 cup Water


In a small pot bring milk and water to a boil over medium heat.  Add the oats, cinnamon and nutmeg.  Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally.  Once liquid is absorbed, stir in pumpkin, almonds and Splenda and set aside.  Combine 1/4  cup  of water with whey protein in a separate bowl.  Mix with a fork until protein is dissolved.  For a smoother consistency, mix powder with water in blender or food processor and blend until protein is dissolved.  Pour protein mixture over oatmeal and serve. Serves 1 large or 2 small.

Nutritional Information (per serving)

Calories: 575 (large) | 287.5 (small)

Fat (g): 22.7 (large) | 11.4 (small)

Saturated (g): 2.1 (large) | 1.0 (small)
Monounsaturated (g): 12.5 (large) | 6.3 (small)
Polyunsaturated (g): 5.4 (large) | 2.7 (small)

omega-3 (g): .3 (large) | .1 (small)
omega-6 (g): 5.1 (large) | 2.6 (small)

Carbohydrates (g): 50.5 (large) | 25.3 (small)

Fiber (g): 12.1 (large) | 6.1 (small)
Sugars (g): 10.6 (large) | 5.3 (small)

Protein (g): 42 (large) | 21 (small)


Stephen Box, CFT, OTA, Pn2

About Stephen

My passion for fitness started with my own 80 lb weight loss journey. I love showing people that fitness and nutrition don't need to be complicated or restrictive. A good coach should be able to meet you where you are and help you get to where you want to be.

I am certified as a fitness trainer through the International Sports Sciences Association (ISSA). Additionally, I hold certifications in exercise nutrition through Precision Nutrition and online fitness training through the Online Trainer Academy.

When not serving my clients I am an expert media contributor for companies such as Men's Fitness, Men's Journal,, and many others.

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