For oats, I buy my store-brand Old Fashioned oats (rolled) - NOT quick cooking. Quick cooking essentially are just MORE processed than regular oats, so they have less nutrients. The regular rolled oats only take about 2 minutes in the micro (versus one). I make mine with water, then sweeten with Truvia and mix in fresh berries, nuts, nut butters, cocoa, dried fruits, and a whole variety of combinations-- it's the best! Otherwise, I'll batch-cook steel cut oats on the weekend. Steel cut are the LEAST processed of oats, and look a bit more like a grain, as they are not "rolled" (flattened) into flakes. Consequently, they retain the most nutrients and natural protein. You can buy steel cut in the bulk bins or at natural food stores. They take about 20 minutes on the stove top, and I've been using 1 cup dry for 4 small "side servings" of cooked oats. Cook them on a weekend or week night and then portion out your servings in containers to reheat on week mornings. They're thick, grainy, and not mushy at all. I splash a little almond milk in before reheating, then heat about 1:15, and mix in the same ingredients I listed above.
I'd definitely stay away from the flavored packets of quick-oats. The sodium/sugar on those is kinda crazy (even with cals are low).
For egg whites, I've been using both the cartoned whites (using Egg Beaters brand), and regular eggs, sans yolk. Once in a while, I'll mix in ONE yolk with a serving of whites, but the main reason to avoid has been explained already (cholesterol, calories, fat). They're not "bad" per say, but they're a bit like dairy (IMO)-- consume less often, and you'll be fine. In my batch cooking of "egg muffins," I've been using about 2 1/4 cups of carton-whites, and then 3 full eggs to give them a little healthy fat, color, and more flavor.
I hope that helps!
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| Pounds lost: 39.0