Overnight Protein Oats (4 Ways)

The overnight oats concept scales perfectly for meal prep. Mix up four jars in 10 minutes on Sunday evening, refrigerate, and wake up to grab-and-go breakfasts Monday through Thursday. Each of the four flavours below provides 32g+ of protein at under 400 calories.

Base Recipe (per jar)

• 80g rolled oats
• 1 scoop (25g) protein powder
• 200ml skimmed milk
• 100g fat-free Greek yoghurt

Four Flavour Variations

Jar 1 — Chocolate Peanut Butter:

• 1 tbsp cocoa powder + 1 tbsp natural peanut butter + 1 tsp honey

Jar 2 — Berry and Vanilla:

• 80g mixed frozen berries + 1 tsp vanilla extract + 1 tsp honey

Jar 3 — Apple and Cinnamon:

• ½ grated apple + 1 tsp cinnamon + 1 tsp maple syrup

Jar 4 — Banana and Almond:

• ½ mashed banana + 1 tbsp almond butter + pinch of cinnamon

Method

1. For each jar, combine the base ingredients and stir well.
2. Add the relevant flavour additions and stir again.
3. Seal the jars and refrigerate overnight (minimum 6 hours).
4. In the morning, stir and add a splash of milk if too thick.
5. Eat straight from the jar, cold.

Nutrition Notes

Each jar uses the same macros base — the flavour additions add between 50–80 calories per jar. This batch approach removes the single biggest barrier to eating a decent breakfast: the morning decision and preparation time.