Macro Perfect Apple Cinnamon Overnight Oats
PHASE 1 : RESET
Apple + cinnamon + peanut butter = classic! Make one batch and you've got four breakfast servings.
PREP15 MINUTESCHILL2+ HOURSMAKES4 SERVINGSEQUIPMENTSKILLET
CALORIES
539
PER SERVING
PROTEIN
39g
28%
CARB
56g
41%
FAT
19g
31%
INGREDIENTS
1 large apple, diced
1 Tbs cooking fatbutter or high-oleic sunflower oil
1 tsp cinnamon + pinch of nutmegnutmeg optional
2 cups whole milklight coconut or plant milk works; macros will shift slightly
4 scoops plain whey protein powderabout 80g protein total; casein or plant protein will clump and over-thicken
1 cup 0% Greek yogurt
½ tsp vanilla extract
2 Tbs maple syrup
2 cups rolled oats
4 Tbs nut butter, for toppingpeanut, almond, or cashew
2 Tbs chia seedsoptional; not included in macros
INSTRUCTIONS
1
Warm cooking fat in a medium skillet over medium heat. Add cinnamon and nutmeg; stir 30 seconds until fragrant. Add apple and sauté 5 minutes, until soft.
2
Meanwhile, blend milk and protein powder in a shaker bottle or blender until smooth. Pour into a large bowl and whisk in yogurt, vanilla, and maple syrup.
3
Stir in oats, chia (if using), and apples. Cover and refrigerate (in 1 or 4 containers) at least 2 hours, or overnight (best).
4
In the morning, thin with a splash of water if needed and top each serving with 1 Tbs nut butter. Enjoy!
MAKE IT YOURS
Prefer it warm? Microwave in 30-second bursts, stirring between, so the whey stays smooth. Add nut butter after warming.
Meal prep it: keeps up to 4 days in the fridge.
IDEAL AGE | BODY RECOMP DONE RIGHT | RECIPE
© 2026 by Liz Wolfe. All rights reserved. Please do not copy, cite, or distribute without permission of the author.
