Need a practical tip to prevent that dreaded energy slump and hunger later? Want a strategy to stay on track with your nutrition? Read on for a practical solution.

I don’t know about you but one of the hardest things to deal with for me used to be that point in the day, you know the 3.30pm mid afternoon snack time hunger pangs where no matter where I was (e.g leaving school/just did the school run/sitting at my desk), I started to feel hungry again and dinner was no where in sight. 

My solution to this firstly, is to eat if you’re hungry. Sorted, right. No need to read on...

However, if you're currently choosing to stay on a set nutritional plan towards fat loss (a calorie deficit), you can make your set calories go a little further by spreading them out.

Simply, what I did was make my morning porridge then save some in a tub or jar and place it in the fridge. 

Ta-da!

Come 3.30pm, I had what resembled a creamy apple and cinnamon ‘rice’ pudding of sorts! (except of course, it's a creamy oat pudding but shhh don't tell my brain!)

The best thing about this is that I’d added on no extra calories to my daily total because it all came from my breakfast calories (see below).

• 40g oats (142 cals)
• 30g Protein Works protein powder (apple and cinnamon) (89 cals)
• 50g Frozen blueberries (26cals)
• Sprinkle of cinnamon
• Pinch of salt - 
• Lots of water! 

Total Calories (256 cals)

When following a process leading to fat loss, I usually add frozen berries to my porridge as above and stick to that for a number of weeks because it's simple, cheap and easy for me to prep and stick to.

When I'm not following this fat loss process, I'll also add similar tasty energy and mood boosting ingredients like chia and sunflower seeds, dried cranberries, really whatever I have lying around in my "goodness drawer" (yes, I have a goodness drawer - it's actually a drawer in a wardrobe that's in my kitchen - confusing I know but it works for me)!

You can of course add anything you want to your porridge whether you're in a fat loss phase or not. The important thing to distinguish here is that if your goal is fat loss and you're trying to stay consistent with your diet to reach that goal, then my advice would be to know how many calories there are in your breakfast no matter what it is so you can continue to track your habits and progress.

When choosing your ingredients, it can be fun to play around with what works for a hot bowl of porridge AND also works with a cold creamy dessert like snack later on. I've spent time experimenting here, which is why I advise to keep the ingredients simple and most importantly enjoyable.

I swear this routine was key to my success in following my nutrition plan when I went on to win £20,000 in a recent body transformation competition. Not only can you keep the pudding in the fridge but you can of course transport it with you in your lunch bag as you go about your day. It's even small enough to put into your handbag (just be sure to seal it with a screw top lid in this case and pack a spoon!) This strategy works so well that I’ve continued to adopt it most days whether I’m in a calorie deficit or not.

Tips

- This creamy pudding snack works because of the water you add to the pot when you're heating the porridge. Always add a little more water than you think you’re going to need, especially if you're mixing in protein powder. It sets all creamy! 🙌

- To prevent fruit going off or to save a little cash, I recommend you buy frozen berries. When you mix them into the hot porridge, it's really not that long until they defrost enough to eat and the frozen berries you add to the dessert for later will of course have thawed beautifully into the creamy mixture. 🙌

- Like so many people who rarely have time in the morning to prepare a hot meal, you can prep the porridge, protein powder and other ingredients in advance by putting them into a jar the night before and store them in the fridge. This is essentially overnight oats, right? Maybe they work for you too. But I urge you to try the hot porridge idea too even if you batch cook the porridge in advance and make up 3 or four desserts with that. The key really is in the creaminess achieved though the cooking process. 

👍 Please let me know if you try it out. I love to hear your wins and success stories.

Got any questions about the recipe or about how this strategy can work for you? Let me know!

Love Susan.x

 Have some nutrition tips of your own to share? Let me know by connecting with me @susanrenniefit on Instagram

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