This is the jar from our “Protein Overnight Oats” pin. You mix it the night before and eat it cold, which some people find easier than a hot breakfast when their appetite is low.
Makes: 1 serving (1 jar, about 1.5 cups) · Time: 5 minutes, plus at least 6 hours in the fridge · Protein: about 31 g per serving
Ingredients
- 1/2 cup (40 g) rolled oats
- 100 g (a scant 1/2 cup) plain nonfat Greek yogurt
- 1/2 scoop (about 12 g) whey protein powder
- 2 teaspoons (about 8 g) chia seeds
- 1/2 cup (120 ml) 2% milk
- 1/2 cup (75 g) blueberries or chopped strawberries
- A pinch of cinnamon (optional)
Steps
- In a jar, stir together the oats, protein powder, chia seeds, and cinnamon, if using.
- Stir in the Greek yogurt and milk until smooth.
- Cover and refrigerate for at least 6 hours, or overnight.
- In the morning, stir, add a splash of milk if it is too thick, and top with the berries.
Nutrition per serving
About 31 g protein, 400 calories, 8 g fat, 52 g carbohydrate, 9 g fiber, and 120 mg sodium per serving.
We calculated these numbers from USDA FoodData Central values (SR Legacy) for each ingredient at the weight shown. Herbs, spices, and added salt are not counted, so sodium does not include salt you add. Brands differ, so check your labels if you track closely.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Cereals, oats, regular and quick, not fortified, dry (08120) | 40 | 5.3 g |
| Yogurt, Greek, plain, nonfat (01256) | 100 | 10.2 g |
| Beverages, Protein powder whey based (14066) | 12 | 9.4 g |
| Seeds, chia seeds, dried (12006) | 8 | 1.3 g |
| Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D (01079) | 122 | 4.0 g |
| Blueberries, raw (09050) | 75 | 0.6 g |
Tips for GLP-1 days
- Protein powder varies: brands differ a lot. We used USDA values for a whey-based powder (about 78 g protein per 100 g). Check your label and adjust the amount.
- No protein powder: leave it out and use one 6-oz container (170 g, about 3/4 cup) of Greek yogurt. Protein is then about 28 g.
- Batch prep: make up to 3 jars at once and keep them covered in the fridge.
- Gentler on fiber: if chia or oats feel heavy, start with half the chia.
For more low-volume meals, see our 7-day high-protein meal plan and the best foods for queasy days. These recipes are general food information, not medical advice. If you cannot keep fluids down, call your prescriber.
