Protein Packed Overnight Oatmeal

Looking for a quick and easy breakfast that you can meal prep and bring with you on the go? MTMM has got you covered with this simple, protein packed version of overnight oats!

Typically, overnight oats are made by mixing oats and water/milk in a mason jar and leaving them to thicken overnight. In this version, we microwave the oats prior to leaving them in the fridge for a thicker, more filling final product.

The great thing about overnight oats is that they are extremely versatile. The base usually consists of oats and chia seeds, then we’ve added in egg whites to give it a bit of a protein boost, plus they add lots of volume to whatever you’re having. Greek yogurt adds even more protein, along with a creamy texture. Finishing it off with some berries and peanut butter for added flavour, carbohydrates and fats.

Some other items that you could play around with when making your own overnight oats could be pumpkin, banana, cocoa powder, honey, maple syrup, nuts and seeds, protein powder - you name it! You can create the perfect breakfast for your macronutrient profile and nutritional needs.

Not sure what would be best for you? We’d be happy to have a chat about your individual nutritional needs - just click here to get started!

Ingredients

• 1/2 cup (50g) oats

• 2 tbsp (30g) chia seeds

• 1/4 cup (60g) egg whites

• 1/4 cup berries

• 100g greek yogurt

• 1 tbsp (15g) nut butter

• Cinnamon

• Optional: sweetener of choice (honey, maple syrup, protein powder etc.)

Directions

1. Add oats, chia seeds and cinnamon to a mason jar and fill with 1 cup water, microwave for 1 minute, then stir.

2. Add egg whites and microwave for 45 more seconds.

3. Stir in greek yogurt, berries, peanut butter and a sweetener of choice if you choose to add.

4. Can eat fresh, or keep in the fridge overnight for a thicker final product!

Macros per serving: Cals: 530/ Protein: 32g/ Carbs: 52g/ Fat: 22g

3 Ingredient Protein Pancakes

These protein pancakes are almost too easy to make. You can meal prep a large batch to keep in the freezer and reheat in the toaster for those quick mornings, or even bring with you on the go with a side container of maple syrup to dip in! The macros for this recipe leave lots of wiggle room for some creativity with the toppings!

Ingredients

• 1/2 cup (125g) cottage cheese (or sub greek yogurt for more crepe-like pancakes)

• 1/2 cup (45g) oats

• 1/2 cup (125g) egg whites (or 2 full eggs)

• Cooking spray

Directions

1. Add cottage cheese, oats and egg whites to a blender and blend until smooth

2. Heat a frying pan on med-high heat and spray with cooking spray

3. Pour batter onto frying pan and let cook for about 5 minutes, or until the sides start to bubble

4. Flip and cook for another 5 minutes or until both sides are browned and the inside is dry

Macros per serving (made with egg whites): Cals: 334 / Protein: 35g/ Carbs: 32g/ Fat: 7g

The great thing about pancakes is you can adjust the macros to suit your individual nutritional needs with the toppings you choose. Add some extra fats with melted nut butter, extra carbohydrates with maple syrup and/or fruit, or some greek yogurt for added protein!

Not sure what your personal nutritional needs are? Visit our How To Start page and message us for a complimentary one-on–one assessment with an MTMM nutritionist!

Looking for some more simple, creative and nourishing recipes? Download our Free Recipe Book here!