Protein, Fiber, & Flavor: The Science-Backed Breakfast for Weight Loss
If you’re someone who constantly skips breakfast because you’re short on time—or if you’re stuck in a cycle of "coffee for breakfast, starving by lunch"—this is the game-changer you’ve been looking for.
When it comes to fat loss, the biggest mistake is starting your day with a metabolic blank slate. By skipping a high-protein meal, you’re more likely to experience blood sugar crashes and intense cravings later in the day. The secret isn't eating less; it's eating smarter.
This overnight oats recipe is the perfect "first step" because it requires zero morning effort. Whether you love a cold, creamy pudding or a warm, cozy bowl of porridge, this recipe adapts to your mood and guarantees you hit your protein and fiber goals before you even leave the house.
Why This Works for Fat Loss
Sustained Satiety: The combination of fiber from the oats and chia seeds with my high-quality protein from creates a "slow-burn" energy source. This keeps your blood sugar stable and prevents mid-morning hunger crashes.
Muscle Preservation: With 2 full scoops of protein per serving, you’re giving your body the amino acids it needs to maintain lean muscle mass while you focus on burning fat.
Zero Effort Mornings: When healthy food is already waiting for you, you’re 100% more likely to stick to your goals.
The Recipe: Single Serving/5 Servings
3/4 cup (approx. 60g - 80g) dry oats (5 servings = 3 3/4 cup (approx 350g))
3/4 cup (approx. 180mL - 200mL) milk of choice (5 servings = 3 3/4 cup milk (approx. 900 mL))
2 scoops (64g) All Day Coach protein powder (any flavor) (5 servings = 10 scoops whey (approx. 250g))
1/2 to 1 Tablespoon Chia seeds (5 servings = 4-5 Tablespoons)
1/2 to 1 Tablespoon Sweetener of choice (5 servings = 3-5
Directions
Jar it Up: Distribute the ingredients evenly across five large mason jars or mix everything in one giant container.
Mix & Shake: Stir or shake until the protein powder is fully incorporated and there are no dry clumps.
The "Pro" Tip: If you remember, give the jar one more good shake before you head to bed. This ensures the chia seeds and oats hydrate evenly for that perfect texture.
Customize: Before refrigerating, feel free to add frozen or fresh fruit, a swirl of peanut butter, peanut butter powder, or extra sweetener. These will meld perfectly with the oats while you sleep!
Rest: Place in the fridge overnight.
Serve & Top: In the morning, top with sliced or slivered almonds, fresh berries, banana, or other chopped nuts for a satisfying crunch.
Hot or Cold: * Cold: Grab it and go!
Hot: If you prefer it warm, add a splash of extra milk and microwave for 60 to 90 seconds. If it's too thick after sitting for a few days, just add a bit more liquid until it reaches your desired consistency.
TOTAL MACROS PER SERVING: 520 calories, 60g protein, 11g fat, 48g carbohydrates (40g net carbs), 8g fiber
The 5-Day Overnight Oats Grocery List
Dry Goods & Pantry
Dry Oats: 1 large canister (You’ll need 3 ¾ cups/approx. 400g total). Old Fashioned or Rolled oats work best; avoid "Instant" oats as they can get too mushy.
Chia Seeds: 1 bag (You’ll need 5 Tablespoons total).
Sweetener: 1 bottle/box of your choice (Honey, Maple Syrup, Stevia, or Monk Fruit).
Nuts for Topping: 1 bag of slivered or sliced almonds, walnuts, or pecans.
Peanut Butter/PB Powder: (Optional) 1 jar for extra flavor and healthy fats.
Supplements
All Day Coach Protein Powder: 1 tub of your favorite flavor (You’ll need 10 scoops total).
Dairy or Refrigerated
Milk of Choice: 1 half-gallon (You’ll need approx. 1 Liter total). Unsweetened almond or soy milk are great low-calorie options for fat loss.
Produce & Frozen
Fresh Fruit: 2–3 Bananas or 1–2 cartons of fresh berries (Blueberries, Raspberries, or Strawberries).
Frozen Fruit: (Optional) 1 bag of frozen mixed berries to stir in the night before.
Quick Prep Checklist
[ ] 5 Large Mason Jars (16oz or 24oz) or 5 airtight glass containers.
[ ] Measuring cups and spoons.
[ ] Permanent marker or labels (if you want to date your jars).
Ready to take control of your mornings and your fat loss? Make sure you’re fueling with my All Day Coach supplements to get the highest protein content for the fewest calories, without any added sugar!
It’s the easiest way to ensure your breakfast tastes like a treat while providing the professional-grade nutrition your body needs to stay lean and energized all day long.