Overnight Oats

https://www.foodnetwork.com/recipes/overnight-oats-3416659

Ingredients

1/3 to 1/2 cup liquid such as dairy milk, almond, cashew or coconut milk

1/3 to 1/2 cup old-fashioned rolled oats

1/3 to 1/2 cup yogurt, optional,  

1 teaspoon chia seeds, flax seed, optional but highly recommended

1/2 banana, mashed, optional

Serving suggestions: fruit (fresh or dried), nuts, nut butter, seeds, protein powder, granola, coconut, spices, citrus zest and vanilla extract

Other Optional foods: Cottage cheese,  peanut butter, 

directions

• Add the desired amounts of milk, oats, yogurt, chia seeds and banana to a jar or container and give them a good stir. Refrigerate overnight or for at least 5 hours. 

• In the morning, add additional liquid if you'd like. Once you achieve the desired consistency, top with fruit, nuts, nut butter, seeds, protein powder, granola, coconut, spices, zest or vanilla extract.

SAVORY Overnight Oats. 

• 1/2 cup plain Greek yogurt

• 1/2 teaspoon tumeric powder

• 1 tablespoon minced green onions

• 1 Stalk asparagus, sliced into strips or french cut green beans

• 1 teaspoon lemon juice

• 1 teaspoon olive oil

• 1/8 teaspoon ground black pepper

• 1 tablespoon chopped pistachios for garnish

INGREDIENTS

• 1/3 cup rolled oats

• 2 teaspoons chia seeds

• 1/2 cup non-dairy milk

• 1/4 cup yogurt

• pinch salt

• 1/3 cup loosely packed kale

• 1 teaspoon miso

• Kimchi, for serving

• A small handful chopped cilantro

• 1 soft boiled egg

  METHOD

  • STEP 1
    Mix together oats, chia seeds, milk, yogurt and a pinch of salt in a jar and cover. Let sit overnight in the fridge.

  • STEP 2
    In the morning, heat skillet over medium heat. Add kale to dry pan and cook until slightly charred and wilted, around 3-4 minutes. Add 2 tablespoons water and miso paste, then stir to coat. Remove pan from heat

  STEP 3
  Add overnight oats to bowl and top with soft boiled egg, miso kale, and cilantro.

This sample plan provides around 1800 calories and is rich in protein. Feel free to adjust portion sizes and ingredients based on your preferences!

Day 1:

• Breakfast (400 calories, 30g protein): Smoothie with almond milk, spinach, frozen berries, protein powder, and a scoop of almond butter.

• Lunch (500 calories, 40g protein): Tuna salad with chopped celery, red onion, and mayonnaise on a bed of mixed greens. Side of sliced cucumber and cherry tomatoes with olive oil and vinegar dressing.

• Dinner (600 calories, 50g protein): Salmon baked with lemon and herbs, served with roasted asparagus and quinoa.

• Snack (300 calories, 20g protein): Cottage cheese with sliced peaches and a sprinkle of chia seeds.

Day 2:

• Breakfast (450 calories, 35g protein): Scrambled eggs with chopped vegetables (mushrooms, peppers, onions) and a slice of gluten-free toast with avocado.

• Lunch (450 calories, 40g protein): Chicken stir-fry with brown rice noodles, vegetables (broccoli, carrots, snap peas), and a low-sodium soy sauce marinade.

• Dinner (500 calories, 45g protein): Turkey burger on a gluten-free bun with lettuce, tomato, and avocado. Sweet potato fries baked with olive oil and spices.

• Snack (400 calories, 20g protein): Greek yogurt with berries and a handful of mixed nuts.

Day 3:

• Breakfast (350 calories, 25g protein): Chia pudding made with almond milk, chia seeds, and a splash of vanilla extract. Top with sliced banana and a drizzle of nut butter.

• Lunch (550 calories, 45g protein): Black bean burgers on gluten-free buns with a side salad and a dollop of guacamole.

• Dinner (500 calories, 50g protein): Shrimp scampi with gluten-free pasta (chickpea or lentil) and a side of steamed broccoli.

• Snack (400 calories, 20g protein): Hard-boiled eggs and a handful of grapes.

Tips:

• For additional protein throughout the day, consider adding protein powder to your morning coffee or having a protein bar for a snack.

• Don't forget healthy fats! Include sources like avocado, nuts, seeds, and olive oil for satiety and nutrient absorption.

• Drink plenty of water throughout the day to stay hydrated.

• This is just a sample plan, feel free to swap ingredients and meals based on your preferences and dietary needs.

Additional Gluten-Free, High-Protein Options:

• Breakfast: Gluten-free oatmeal with protein powder and berries, protein pancakes with almond flour.

• Lunch: Chicken or lentil soup, tuna salad with crackers made from nuts and seeds.

• Dinner: Steak with grilled vegetables, chicken fajitas with corn tortillas.

• Snacks: Edamame, protein mug cake, sliced bell peppers with hummus.

Remember, consulting with a registered dietitian can help create a personalized plan that meets your specific goals and needs.

Understanding Your Goals

A 1500 calorie, low-carb, high-protein diet rich in omega-3s is a great choice for many. However, it's important to note that:

• Individual needs vary: This plan is a general guide. You might need to adjust based on your specific needs and goals.

• Omega-3 sources: While we'll include rich sources, it's often beneficial to supplement with fish oil for optimal intake.

• Carb intake: "Low-carb" can be subjective. This plan aims for moderate carb restriction.

3-Day Meal Plan

Day 1

• Breakfast: Greek yogurt with berries, a sprinkle of chia seeds, and a handful of almonds.

• Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, cucumbers, red onion, and a lemon-dill vinaigrette.

• Dinner: Chicken stir-fry with broccoli, bell peppers, and snow peas, served over zucchini noodles.

Day 2

• Breakfast: Scrambled eggs with spinach and feta cheese, served with avocado slices.

• Lunch: Leftover chicken stir-fry.

• Dinner: Grilled steak with asparagus and a sweet potato (moderate carb, but provides essential nutrients).

Day 3

• Breakfast: Oatmeal with protein powder, chia seeds, and a handful of berries.

• Lunch: Tuna salad with celery and a dollop of Greek yogurt, served on a bed of lettuce.

• Dinner: Shrimp scampi with zucchini noodles.

Snacks

• Hard-boiled eggs

• Cottage cheese with berries

• Nuts and seeds

• Celery sticks with almond butter

• Greek yogurt

Key Points

• Protein sources: Salmon, chicken, steak, shrimp, eggs, Greek yogurt, cottage cheese, and protein powder.

• Omega-3 sources: Salmon, chia seeds, walnuts (in some recipes).

• Low-carb vegetables: Broccoli, bell peppers, snow peas, spinach, asparagus, celery, and mixed greens.

• Healthy fats: Olive oil, avocado, nuts, and seeds.

• Hydration: Drink plenty of water throughout the day.

Additional Tips

• Portion control: Be mindful of portion sizes to stay within your calorie goal.

• Variety: Rotate foods to prevent boredom and ensure nutrient intake.

• Meal prep: Prepare meals in advance to save time and ensure healthy choices.

• Listen to your body: Adjust the plan based on how you feel.

Remember: This is just a starting point. You may need to adjust based on your specific needs and preferences. Always consult with a healthcare professional for personalized guidance.