🍎 Oatmeal & Apples Weight-Loss Bowl
No Flour • No Added Sugar • Simple & Nourishing
This comforting Oatmeal and Apples Bowl is naturally sweet, filling, and perfect for clean eating. Made with just oats, warm milk, and fresh apples, it’s rich in fiber and keeps you satisfied for hours — which can support healthy weight loss when eaten as part of a balanced diet 💚
It’s simple, budget-friendly, and easy to eat any time of day.
🌿 Why This Works for Weight Management
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Oats are high in soluble fiber (beta-glucan)
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Apples add natural sweetness and fiber
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No refined flour
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No added sugar
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Keeps you full and reduces cravings
Simple foods = steady energy + better digestion.
📝 Ingredients (1–2 Servings)
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1 cup (90g) rolled oats
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150 ml (⅔ cup) warm milk (dairy or unsweetened plant milk)
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2 apples, peeled and diced
Optional (Still No Sugar):
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½ tsp cinnamon
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1 tbsp chia seeds
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1 tbsp chopped nuts
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Pinch salt
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Splash vanilla extract
👩🍳 Instructions
Option 1: Stovetop (Creamy Version)
1️⃣ In a saucepan, combine oats and milk.
2️⃣ Cook on medium-low heat for 3–5 minutes.
3️⃣ Add diced apples and cook another 3–4 minutes until soft.
4️⃣ Sprinkle cinnamon if using.
5️⃣ Serve warm.
Option 2: No-Cook Soaked Version
1️⃣ Mix oats and warm milk in a bowl.
2️⃣ Stir in diced apples.
3️⃣ Cover and let sit 20–30 minutes (or overnight in fridge).
4️⃣ Stir and enjoy.
🥗 Nutrition Benefits
✔ High fiber
✔ Naturally sweet
✔ Supports digestion
✔ Helps control hunger
✔ Steady blood sugar release
⚖️ Important Weight Loss Note
Eating this 3 times daily can support weight loss if your total calories stay in a healthy range. For best results:
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Add protein (Greek yogurt, nuts, seeds)
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Drink enough water
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Keep portions balanced
Variety is still important for long-term health.
❓ Q & A
Q1: Can I skip milk?
Yes, use water or unsweetened almond milk.
Q2: Can I bake it?
Yes! Mix ingredients and bake at 350°F (175°C) for 20–25 minutes like oatmeal bars.
Q3: Is it okay to eat daily?
Yes, oats and apples are healthy daily foods. Just include other nutrients in your overall diet.
Q4: Will it spike blood sugar?
Oats digest slowly, but adding protein or seeds improves blood sugar balance.
Q5: Can I blend it?
Yes, blend for a smooth porridge texture.
Q6: Why does it help reduce cravings?
The fiber in oats expands in the stomach and increases fullness.
