5. Oatmeal is a good source of protein
By making oatmeal with soy or regular milk, you can add protein to your meal. Protein is a vital part of a weight-loss plan because it offers a satiating effect and will leave you feeling full for longer. Oats has 7 grams of protein per half cup, making oatmeal an excellent protein source, especially when combined with other protein-rich foods like plain yogurt, chia seeds, berries, or flax seeds.