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There are many overnight oats recipes, but not all of them are fat-burning meals. This recipe is made to give your body the right balance of protein, carbs, healthy fat, and fiber. If you want to change it up, you can swap one berry for another. You can also replace the chia seeds with natural nut butter, like peanut or almond butter, or use half an avocado instead. Keep in mind, the oats are the fast-carb part of this meal, so do not add a banana or other fast-carb foods. Enjoy!

Ingredients:

• • ½ cup old-fashioned oats
  • ½ serving (½ scoop) protein powder (vanilla)
    (choose one with ~30 g protein per full serving)
  • 1 cup unsweetened almond milk
    (any variety, must be under 50 calories per serving)
  • 1 Tbsp raw chia seeds
    (or natural peanut or almond butter, or ½ an avocado)
  • 1 Tbsp honey or maple syrup
    (organic when possible)
  • ¼ tsp vanilla extract
  • ¼ tsp cinnamon
  • 1 cup fresh berries (any type)
  • 2 Tbsp pumpkin seeds or walnuts (optional)

Method:

1. 1. In a small bowl or blender bottle, combine the almond milk and ½ serving of protein powder. Whisk or blend until completely smooth.
   2. Pour the protein-milk mixture into a pint-size (or larger) mason jar.
   3. Add the oats, chia seeds, vanilla extract, cinnamon, and honey (or maple syrup).
   4. Cover, shake well, and refrigerate for at least 8 hours or overnight.
   5. In the morning, stir and top with berries. Add pumpkin seeds or walnuts only if using the optional version.

Serves: 1

APPROXIMATE NUTRITIONAL ANALYSIS PER SERVING (WITHOUT optional pumpkin seeds or walnuts): 460 calories, 30 grams of protein, 67 grams of carbohydrates, 13 grams of fat, and 15 grams of dietary fiber.

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Robert Ferguson is a California- and Florida-based single father of two daughters, clinical nutritionist, Omega Balancing Coach™, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.