Made the night before, eaten cold from the jar, 35 grams of protein before you have properly woken up. Overnight oats are the breakfast that turns meal prep into a habit because the work happens when you are already in the kitchen.
Makes 1 serving. Prep 5 min, no cooking.
150 g is the planner's default protein target. Work out yours from your weight and goal, free.
The ratio that matters is oats to milk: roughly one part oats to one and a half parts milk by volume once the whey is in, because the protein powder soaks up liquid too. If the jar looks dry in the morning, a splash more milk fixes it. Stir the whey in well before the fridge; lumps do not dissolve overnight.
This scales to five jars on a Sunday with no extra effort. They keep well for four days in the fridge; day five is fine but the texture gets pasty. Peanut butter and berries go on when you eat, not when you prep, so the top stays fresh and the oats do not turn pink.
Swaps that keep the macros close: Greek yogurt in place of some of the milk pushes protein up and makes the jar thicker, and almond butter for peanut is a straight trade. Chocolate whey with a spoon of cocoa is the version people come back to.
Protein Overnight Oats is one of the 15 recipes in the Mise kit. Drop it into the seven-day grid and the Google Sheet adds its 35 g of protein to that day's total against your target; the ingredients roll into a shopping list sorted by aisle. Printable PDF (A4 and US Letter) included.
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