Oatmeal & Apples (No Flour • No Sugar)!

🍎🥣 Oatmeal & Apples (No Flour • No Sugar)

🕒 Time

• Prep + Cook: 10–12 minutes

🍽 Servings

• 1 meal-sized bowl

🧾 INGREDIENTS

• ½ cup rolled oats

• 1 medium apple, diced (leave skin on for fiber)

• 1 cup water or unsweetened almond milk

• ½ tsp cinnamon

• Pinch of salt

• Optional: 1 tbsp chopped nuts or seeds (walnuts, chia, flax)

👩‍🍳 INSTRUCTIONS

1. Cook apples first
   Add diced apple, cinnamon, salt, and water/milk to a saucepan.
   Simmer 3–4 minutes until apples soften.

2. Add oats
   Stir in oats and cook over medium heat 5–7 minutes, stirring, until thick and creamy.

3. Serve warm
   Eat plain or top with nuts/seeds if desired.

✅ WHY THIS HELPS WITH WEIGHT LOSS

• No added sugar – sweetness comes from apples

• High fiber – keeps you full longer

• Slow carbs – steady energy, fewer cravings

• Simple ingredients – easy to repeat daily

❓ Q & A

Q: Can I really lose weight eating this 3 times a day?

A: Yes—many people do when portions are controlled and no sugar/flour is added. It’s low calorie, high fiber, and very filling.

Q: Can I eat this for breakfast, lunch, and dinner?

A: Yes. For balance, consider:

• Breakfast: plain oats + apples

• Lunch: add nuts or seeds

• Dinner: add protein (Greek yogurt, cottage cheese, or eggs)

Q: Which oats are best?

A: Rolled oats or steel-cut oats. Avoid instant oats (often processed).

Q: Can I add honey or sweetener?

A: Not needed. Apples + cinnamon provide natural sweetness.

Q: How much should I eat per meal?

A:

• ½ cup dry oats per meal is ideal for weight loss

• Adjust slightly if very active

Q: Can I meal prep this?

A: Yes. Store cooked oatmeal in the fridge up to 3 days. Reheat with a splash of water.

Q: What apples work best?

A: Granny Smith (lower sugar) or Fuji for sweeter taste.

Q: Can I add protein and still lose weight?

A: Absolutely—protein helps burn fat and preserve muscle.

Good options (no sugar/flour):

• Plain Greek yogurt

• Cottage cheese

• Boiled eggs on the side

• Chia or flax seeds

Q: How fast will I see results?

A: Many people notice:

• Less bloating in 3–5 days

• Weight loss within 1–2 weeks (varies by body).