DAY90 ← All recipes

EAT CLEAN · INGREDIENT

OATS, WEAPONIZED

Plain oats are a carb with a health halo — about 5g of protein per bowl. Built with milk, Greek yogurt or a scoop of whey they become a 25-35g breakfast that survives a workday. Every oat recipe here is built, not plain.

~13g PROTEIN / 100G DRY25-35g PROTEIN / BUILT RECIPE 23 RECIPES BELOW

Nutrition values are estimates per serving.

Banana Peanut Butter Oats — high-protein recipe with 22g protein

Banana Peanut Butter Oats

Tastes like dessert, holds you until lunch.

22g protein · 480 kcal · 6 min

Berry Crunch Yogurt Bowl — high-protein recipe with 28g protein

Berry Crunch Yogurt Bowl

Cold, sweet and done in three minutes.

28g protein · 320 kcal · 3 min

Full Breakfast Shake — high-protein recipe with 38g protein

Full Breakfast Shake

Breakfast in 90 seconds, drink it on the way.

38g protein · 520 kcal · 2 min

Apple Pie Overnight Oats — high-protein recipe with 24g protein

Apple Pie Overnight Oats

Make it tonight, grab it tomorrow. Tastes like cake.

24g protein · 410 kcal · 5 min

The 50-Gram Rebuild Shake — high-protein recipe with 52g protein

The 50-Gram Rebuild Shake

When you can't be bothered to cook after the gym.

52g protein · 610 kcal · 3 min

Banana Protein Pancakes — high-protein recipe with 27g protein

Banana Protein Pancakes

Three-ingredient pancakes that hold 25 grams of protein.

27g protein · 330 kcal · 12 min

Apple Crumble in a Mug — high-protein recipe with 9g protein

Apple Crumble in a Mug

Warm apple crumble, microwave, three minutes.

9g protein · 290 kcal · 5 min

Thick Berry Smoothie Bowl — high-protein recipe with 31g protein

Thick Berry Smoothie Bowl

Spoonable, cold, and secretly 30 grams of protein.

31g protein · 310 kcal · 5 min

3-Ingredient Banana Oat Cookies — high-protein recipe with 11g protein

3-Ingredient Banana Oat Cookies

Cookies you can eat for breakfast without lying to yourself.

11g protein · 280 kcal · 18 min

Meatballs in Tomato Sauce — high-protein recipe with 45g protein

Meatballs in Tomato Sauce

Twenty meatballs now, four dinners later.

45g protein · 490 kcal · 40 min

Chocolate Overnight Oats — high-protein recipe with 29g protein

Chocolate Overnight Oats

Wake up to chocolate that counts as breakfast.

29g protein · 430 kcal · 5 min

Blueberry Mug Muffin — high-protein recipe with 16g protein

Blueberry Mug Muffin

A warm blueberry muffin in two minutes, no oven.

16g protein · 300 kcal · 4 min

Cinnamon Roll Oatmeal — high-protein recipe with 21g protein

Cinnamon Roll Oatmeal

Tastes like the mall bakery, fuels like oats.

21g protein · 420 kcal · 7 min

Protein Brownie Mug — high-protein recipe with 22g protein

Protein Brownie Mug

A gooey brownie in 90 seconds that fits your day.

22g protein · 280 kcal · 3 min

Strawberry Cheesecake Jar — high-protein recipe with 25g protein

Strawberry Cheesecake Jar

Cheesecake flavor, zero baking, 25 grams of protein.

25g protein · 290 kcal · 8 min

Apple Nachos — high-protein recipe with 9g protein

Apple Nachos

Sliced apples dressed like dessert nachos.

9g protein · 250 kcal · 6 min

No-Bake Protein Cookie Dough — high-protein recipe with 24g protein

No-Bake Protein Cookie Dough

Edible cookie dough with numbers you can say out loud.

24g protein · 330 kcal · 6 min

Banana Bread in a Mug — high-protein recipe with 14g protein

Banana Bread in a Mug

Banana bread without baking a whole loaf you'd finish anyway.

14g protein · 300 kcal · 4 min

Baked Oats Breakfast Squares — high-protein recipe with 19g protein

Baked Oats Breakfast Squares

Bake once, breakfast is a square you grab while leaving.

19g protein · 320 kcal · 35 min

Five Overnight Oats Jars — high-protein recipe with 24g protein

Five Overnight Oats Jars

Sunday assembly line: five breakfasts in ten minutes.

24g protein · 400 kcal · 10 min

Turkey Meatloaf Slices — high-protein recipe with 40g protein

Turkey Meatloaf Slices

Bake it once, slice protein for four days.

40g protein · 360 kcal · 45 min

Crispy Chicken Burgers — high-protein recipe with 46g protein

Crispy Chicken Burgers

Crunchy chicken burgers that beat the drive-through at its own game.

46g protein · 580 kcal · 25 min

Oven Popcorn Chicken — high-protein recipe with 44g protein

Oven Popcorn Chicken

A sharing bowl of crispy chicken bites, oven only.

44g protein · 460 kcal · 30 min

QUESTIONS THAT COME UP

Are overnight oats actually high protein?

Not by themselves. The oats bring ~5g; the milk, yogurt and whey around them bring the other 25. That's why every jar recipe here reads as oats-plus.

Instant, rolled or steel-cut?

Rolled for jars and baking, instant when texture doesn't matter (mug cakes), steel-cut only if you enjoy waiting. Macros are nearly identical.