50g Protein. 26g Fiber.
The Ultimate Heart-Health Breakfast.
Stop eating plain oatmeal. Use this "Tempering Technique" to create a creamy, high-performance bowl that fights inflammation.
The Lipid Lab
Clinical Nutrition Team
Updated
Jan 2026
Why This Works (The Science)
Psyllium Husk (The Sponge)
This isn't just filler. Psyllium turns into a gel in your gut that binds to bile acids (made from cholesterol) and escorts them out of your body before they can be reabsorbed into your bloodstream.
Whey Isolate (The Clean Builder)
We specify "Isolate" rather than "Concentrate" to strip away residual fats and cholesterol. It provides high-quality amino acids without the lipid penalty of fatty meats.
Rolled Oats & Soy (Double Defense)
We swapped water for Soy Milk to add isoflavones, and we use Organic Rolled Oats for a reliable source of Beta-glucan. Both ingredients are FDA-recognized for their ability to lower LDL.
The Recipe
Ingredients
- 1/2 cup Rolled Oats
- 2 tbsp Psyllium Husk (Whole husks preferred)
- 1 tbsp Chia Seeds
- 1 scoop (25g) Whey Protein Isolate (Vanilla or Unflavored)
- 2 tbsp 0% Non-Fat Greek Yogurt
- 1 tbsp Almond Butter (check label: no palm oil)
- 1.5 - 2 cups Unsweetened Soy Milk
- 1/2 cup Blueberries
- Optional: Sprinkle of Ceylon Cinnamon
Instructions
The Dry Base
In your serving bowl, mix the Oats, Psyllium Husk, and Chia Seeds. Stir them together dry—this separates the psyllium granules so they don't stick together into a giant clump later.
The Hydration
Bring your Soy Milk to a strong simmer. Pour it over the dry oat mixture and stir immediately and vigorously for 30 seconds. Cover the bowl with a plate and let it steep for 3–5 minutes.
The Protein Slurry (Crucial Step)
While the oats steep, take a small separate cup. Mix the Whey Protein Isolate, Greek Yogurt, and Almond Butter together. If it's too stiff, add a splash of cold water. You want a smooth, frosting-like consistency.
Why? This prevents the protein from curdling in the boiling liquid.
The Swirl & Serve
Uncover your oats. They should be thick and fully absorbed. Spoon the Protein Slurry into the warm oats and stir gently until combined. Top with blueberries and cinnamon.
🛒 Lipidologist's Shopping List
- Bob's Red Mill Organic Rolled Oats ↗ Why: Consistent texture and high beta-glucan content.
- Transparent Labs Whey Isolate ↗ Label Lookout: Grass-fed, lactose-free, and zero fat.
- Silk Organic Soy Milk (Unsweetened) ↗ Label Lookout: Ensure ingredients are just Soybeans & Water.
- Viva Naturals Organic Chia Seeds ↗ Why: High purity omega-3s and fiber.
- Greek Yogurt: Verify it is 0% Fat. Full-fat dairy contains palmitic acid which can raise LDL.
- Almond Butter: Check the ingredient list. It should just say "Almonds." Put it back if you see Palm Oil.
💡 The "Ramp Up" Warning
26g of fiber is a therapeutic dose. If you are currently eating a low-fiber diet, do not eat the full amount on day one.
Start with 1 tsp of Psyllium Husk and work your way up to 2 tbsp over the course of two weeks. This allows your microbiome to adjust without bloating.