Squeeze more bone-fortifying calcium into your diet—without indulging in dairy—by loading up on nuts like peanuts, almonds, and pistachios. One serving (1oz) of each has about 160 high-quality calories (according to Calorie Counter ) because they're composed of a well-balanced blend of protein, fiber, and fat. Aside from being the perfect snack on the go or in the office, nuts are a great power food that will help fill you up and trim you down . "Nut and seed butters are higher in fat than protein but these 'good' fats actually make you lean," Brown says.
There's one last attraction of whey and berry oatmeal for me: preparation speed. Often, I'll boil my oats on the stovetop rather than nuking them. Now, anyone who's waited for oatmeal to cool in the morning knows it takes forever. It holds its temperature so well they should insulate houses with the stuff. However, add a half-cup frozen berries to that thermonuclear bowl of oats and a titanic struggle ensues – one in which both come to perfectly edible temperature and tenderness within two minutes. I add the scoop of whey (20-25 gram) after the temperature comes down, to prevent any weird cooking or clumping.