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Overnight Protein and Berry Oat Recipe Meal Prep

Saturday, June 17, 2017
Overnight Protein and Berry Oats PT15M PT8H
A protein packed, low-fat, fiber-rich and flavorful overnight oats recipe that helps me start off the day on the right foot. This is a complete breakfast for me.

There is a little bit of costs to get you started if you don't have food storage containers to prep in advance but overall it costs me about $2.21 per serving. The initial cost seems high because some of the ingredients are expensive but they will make more than one 8 serving batch. A 42 oz container of oats and bag of flax seed will make almost 4 batches . A 6oz bag of nuts will make 3 batches. The protein powder if only used for the oats will make over 5 batches. Every time you make a batch though you'll want to get milk, frozen berries and Greek yogurt.

Information

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 480
% Daily Value *
Total Fat 17 g 27 %
Saturated Fat 5 g 25 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 4 g
Trans Fat 0 g
Cholesterol 72 mg 24 %
Sodium 206 mg 9 %
Potassium 600 mg 17 %
Total Carbohydrate 46 g 15 %
Dietary Fiber 10 g 41 %
Sugars 20 g
Protein 37 g 74 %
Vitamin A 9 %
Vitamin C 26 %
Calcium 46 %
Iron 16 %
* The Percent Daily Values are based on a 2,000 calorie diet, values are estimates.
This is a complete breakfast for me. Well complete once I add a cup coffee and multivitamin. It not only provides the nutrients I need in the morning but it does keep my satisfied a heck of a lot more than a little pouch of instant oatmeal will.

Prep Time: 15 minutes
Cook (Soak) Time: 8 hours
Yield: 1 serving (make as many servings at a time as you'd like I usually do 8 at a time)

Calories and Macros:

Calories Carbs Fat Protein
480 46g 17g 37g

Ingredients

  • 1/2 cup (45 g) Old Fashioned Oats
  • 2 Tbsp (13 g) Flax Seed Whole Ground* (you can use meal too)
  • 1 scoop (19.5 g based on 39 g serving) EAS 100% Whey Protein Powder Vanilla
  • 1 Tablespoon (7 g) Sliced  Almonds
  • 1 Tablespoon (7 g) Chopped Walnuts
  • 1/4 cup (57 g) Non Fat Greek Yogurt
  • about 1/3 cup  4 Berry Mix or your preference of frozen (fresh berries go bad so fast) divide 12oz package evenly.
  • 1 cup (244 g) 2% Reduced Fat Milk
* If you're not used to eating a lot of fiber you may want to start with a lower amount of flax seed meal and work your way up. Also make sure you drink plenty of water.

Directions

I usually make 8 preparations of these overnight oats and keep 2 or three in the fridge and the rest in the freezer.I find the Rubbermaid 2 cup TakeAlongs with Twist and Seal lid are perfect containers for overnight oats. They also travel well. Another option are Pint sized mason jars.

The directions are split up in two parts. The initial meal prep and then the night before meal prep which only consists of adding the milk and stirring it in. If I forget to add the milk overnight I just add it in the morning and pop it in the microwave for 2 to 3 minutes.

Lay out all your clean and dry food containers. One ingredient at a time, add the old fashioned oats, flax seed meal, protein powder and almonds to the container and stir it all together well.



Add the non fat Greek yogurt to all the containers followed by the berry mix.

Seal all the containers and place some in the fridge and some in the freezer. I try to keep only as much as I'll eat in 3 days in the fridge.


The night before you plan to eat one of your overnight oats, grab one of your containers from the fridge and replace it with one from the freezer. Add 1 cup milk to the container and give it a good mix to make sure all the oats and protein powder are wet. Close it up and let it sit in the fridge overnight.

In the morning just take out your container with milk and enjoy.

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