diet meal plan for weight loss Oakland

Looking for a seasonal fall breakfast recipe that is quick and healthy? This is it! I use a quick cooking Trader Joe’s oatmeal and fortify it with ground flax seed , cinnamon, yogurt, almond milk, maple syrup, banana and apple. The whole thing takes less than 10 min to make and is delicious (I’m eating it as I write..:) I like to top oatmeal off with some almond milk to make it cereal-like.

Health Benefits

350 Calories

Ground Flax Seed: high in omega-3 essential fatty acid, high source of fiber, magnesium, potassium and manganese, good source of phosphorus, iron and copper.

Oatmeal: very good source of manganese, selenium and phosphorus, a good source of magnesium and iron, vitamin B1 and fiber

Cinnamon: acts as an anti-inflammatory and is known as a medicinal spice

Banana: excellent source of potassium. Potassium is essential for the conversion of blood sugar into glycogen which means it is a mineral hugely important for your metabolism. This mineral acts as an important electrolyte in the body that helps regulate heart function and fluid balance. People who consume too much sodium (fast food and processed foods) need a very high intake of potassium

Yogurt: very good source of protein, calcium, phosphorus, riboflavin, and vitamin B12, a good source of B5, biotin, selenium, zinc and potassium

Apple: excellent source of vitamin C and fiber, good source of potassium


Serves One – I suggest eating half of it for breakfast and then the other half around 10am

  • 3/4 cup Filtered Water 1/4 cup Almond Milk

  • 1/2 cup uncooked oatmeal

  • dash of cinnamon

  • 1/2 banana

  • 1/4 apple

  • 1 tsp maple syrup

  • pinch of salt

  • 1 tbsp ground flax seed

Recipe: Vegan Friendly

Boil water (and almond milk) and add salt, oatmeal stirring frequently 3 min or until oatmeal looks soft. Ground flax seed ( I use my coffee bean grinder) and add on top of oatmeal along with sliced banana, apple, yogurt, and dash of cinnamon. I add some more almond milk on top. Super easy and healthy!