Fuel Your Day With Protein-Packed Overnight Oats (Perfect for Perimenopause & Menopause Weight Loss)
When life gets busy, eating a nutritious breakfast can sometimes take a backseat. For women navigating perimenopause or menopause, finding meals that support weight loss, manage energy levels, and pack a nutritional punch is essential. Enter overnight oats—as easy to prepare as they are delicious. And when you add a secret protein boost with Greek yogurt? You’re looking at a breakfast powerhouse that keeps you full and fueled all morning.
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What Are Overnight Oats (and Why Are They a Game-Changer)?
Overnight oats are a simple, no-cook method of preparing oatmeal. By soaking oats in liquid overnight, they absorb the flavors and transform into a creamy, ready-to-eat breakfast by morning. They’re the ultimate solution for busy mornings when you need something quick, satisfying, and nourishing.
But what makes overnight oats perfect for women in perimenopause or menopause? The combination of fiber, protein, and healthy carbs can help manage cravings, regulate blood sugar, and support weight loss.
Now, let's take your overnight oats to the next level with this high-protein recipe featuring Greek yogurt.
To help you get the most accurate measurements for your overnight oats, I’m sharing photos of how I use my kitchen scale step-by-step. One key trick is to continuously hit the tare button to clear the previous weight after each ingredient is added. This method ensures that you’re only tracking the weight of the current ingredient, making the process simple and exact. Accuracy is especially important if you’re eating to hit your daily macros, as even small misjudgments can add up. Eyeballing portions might seem convenient, but it often leads to consuming way more calories than intended. Using a kitchen scale eliminates the guesswork, giving you confidence in knowing exactly what you’re eating.
You will see on the photos below how I measured each ingredient:
First Up Oatmeal at 30g
Greek Yogurt 63g, I wanted 60g but left the extra 3g this time
Blueberries - 63g approximately 1/3 cup (YUM!)
Chocolate PB Two - 8g (1T) Chocolate PB2 is a powdered peanut butter product that combines the rich, nutty flavor of peanuts with a hint of chocolate. Unlike traditional peanut butter, PB2 is made by pressing roasted peanuts to remove most of the oil, resulting in a lower-fat and lower-calorie option. The powder can be easily mixed with water to create a creamy texture or added directly to smoothies, baked goods, and other recipes for a boost of flavor without the added calories and fat. It's a popular choice for health-conscious individuals looking to indulge in the taste of peanut butter and chocolate while staying mindful of their nutritional goals. This is gluten-free and also made in a dedicated gluten-free facility, you can shop it here.
15g Vanilla Protein Powder (my favorite brand here) You can also add in a full scoop of protein powder to get even more protein in to start your day!
63g Almond Milk (1/2 cup)
Cinnamon (use this to heart’s desire, it’s also awesome for blood sugar)
The Base Recipe for Simple Protein-Packed Overnight Oats
Here’s the go-to recipe. It’s easy, customizable, and designed to nourish your body while keeping you on track with your goals.
Ingredients
30g oatmeal (about 1/3 cup)
60g Greek yogurt (unsweetened, full-fat or low-fat based on preference)
60g blueberries (fresh or frozen)
8g protein powder (vanilla or unflavored works best)
Cinnamon (to taste)
1/2 cup unsweetened almond milk (like Almond Breeze)
Nutritional Breakdown
Here’s the macro breakdown per serving:
Protein: ~20-25g (depending on protein powder and yogurt used)
Carbs: ~17g
Fat: ~2-5g
Calories: ~200kcal
This high-protein, moderate-carb, and low-fat breakfast is perfect for supporting weight loss while keeping you energized.
Here are a few other recipes from the blog that everyone loves:
Protein Packed Asian Beef Bowl
Flavor Packed Chicken Buddha Bowl
Why is Greek Yogurt the Secret Ingredient?
Greek yogurt elevates ordinary overnight oats into a protein-rich breakfast fit for your goals. It’s packed with nutrients like calcium, potassium, and probiotics, which can support bone health and improve digestion. Plus, for women experiencing hormonal changes during peri menopause or menopause, protein is critically important for maintaining lean muscle mass, managing weight, and increasing satiety.
Adding Greek yogurt not only boosts the protein content but also gives the oats a creamy, tangy flavor that balances beautifully with the sweetness of the blueberries and cinnamon.
How to Make Protein-Packed Overnight Oats (Step-by-Step)
Making these protein-packed overnight oats is as simple as mixing and letting time do the rest. Here’s how:
Step 1. Gather Your Ingredients
Set up everything you need on the countertop for easy assembly. Use a mason jar, Tupperware, or any airtight container.
Step 2. Layer the Ingredients
Add 30g of oatmeal to your container.
Stir in 15g of protein powder, and 8g Chocolate PB2 mixing it well to combine (this ensures the powder doesn’t clump later).
Add 60g Greek yogurt on top and stir again.
Step 3. Add Flavor and Liquids
Sprinkle in a dash (or two) of cinnamon to taste.
Top with 50g of fresh or frozen blueberries for natural sweetness.
Pour in 1/2 cup of unsweetened almond milk to achieve your desired consistency.
Step 4. Mix and Refrigerate
Stir everything thoroughly, ensuring the oats are coated and the protein powder is dissolved. Cover your container and place it in the fridge overnight (or for at least 4 hours).
Step 5. Enjoy Your Breakfast!
By morning, you’ll have a creamy, ready-to-eat breakfast waiting for you. Eat it cold for a refreshing option, or warm it up if you prefer. I will make 4 containers of this at the beginning of my week and eat this in between coaching or personal training clients. It’s fast and tastes wonderful!
Variations and Add-Ins to Keep Things Exciting
Overnight oats are endlessly customizable, making them a versatile option for any lifestyle or taste preference. Here are a few ideas to level up your breakfast:
Flavor Combinations:
Peanut Butter & Banana:
Add 1 tbsp of peanut butter and top with banana slices for a comforting combo.
Chocolate Lover’s Delight:
Use chocolate protein powder, add a teaspoon of cocoa powder, and sprinkle with dark chocolate chips.
Apple Pie Oats:
Swap blueberries for chopped apples, and add a pinch of nutmeg with the cinnamon.
Nutty Crunch:
Toss in a handful of chopped almonds or walnuts before serving.
Bonus Toppings:
Sprinkle your oats with chia seeds, flaxseeds, or hemp hearts for an extra nutritional boost. A drizzle of honey or maple syrup can add sweetness if needed.
Protein-Packed Overnight Oats for Menopause Weight Loss
Looking for a simple, tasty way to fuel your mornings and support your health goals? 🥣✨ Say hello to our Protein-Packed Overnight Oats! This easy recipe is made with creamy Greek yogurt and loaded with protein to help keep you full, energized, and ready to take on the day. 💪
Ingredients
- 30g of oatmeal
- 15g of protein powder
- 8g Chocolate PB Two
- 60g Greek yogurt
- Sprinkle in a dash (or two) of cinnamon to taste.
- 60g of fresh or frozen blueberries
- 1/2 cup of unsweetened almond milk
Instructions
- Gather Your Ingredients - Set up everything you need on the countertop for easy assembly. Use a mason jar, Tupperware, or any airtight container.
- Layer the Ingredients - Add 30g of oatmeal to your container.
- Stir in 15g of protein powder, and 8g Chocolate PB2 mixing it well to combine (this ensures the powder doesn’t clump later).
- Add 60g Greek yogurt on top and stir again.
- Sprinkle in a dash (or two) of cinnamon
- 60g of fresh or frozen blueberries
- Pour in 1/2 cup of unsweetened almond milk to achieve your desired consistency.
- Mix and Refrigerate - Stir everything thoroughly, ensuring the oats are coated and the protein powder is dissolved. Cover your container and place it in the fridge overnight (or for at least 4 hours).
- Enjoy Your Breakfast - By morning, you’ll have a creamy, ready-to-eat breakfast waiting for you. Eat it cold for a refreshing option or warm it up if you prefer.
Nutrition Facts
Calories
213Fat
6 gSat. Fat
2 gCarbs
22 gFiber
3 gNet carbs
19 gSugar
13 gProtein
21 gSodium
210 mgCholesterol
28 mgThe nutrition information provided is only estimated based on an online nutritional calculator. I am not a dietician. Please consult a doctor for accurate, more personal information about your health and any dietary restrictions and concerns you may have.
Health Benefits for Peri menopause & Menopause Women
These overnight oats aren’t just tasty; they’re also fueled with the nutrients your body needs during peri menopause and menopause:
Supports Muscle Maintenance:
The high-protein content helps preserve muscle mass, which naturally declines during menopause.
2. Promotes Weight Loss:
Protein and fiber keep you fuller for longer, reducing the likelihood of mid-morning snacking.
3. Balances Hormones:
Ingredients like oats and blueberries have compounds that help with blood sugar regulation and oxidative stress, which are crucial during hormonal changes.
4. Improves Digestive Health:
The yogurt’s probiotics can ease digestive issues and support gut health.
5. Quick Energy Boost:
The healthy carbs in oats provide sustained energy without the spikes and crashes of sugary breakfasts.
Start Your Day the Right Way
Overnight oats with a secret protein boost of Greek yogurt are an easy, no-fuss solution for busy women who want to prioritize their health. Whether you're managing weight loss, staying energized through peri menopause or menopause, or simply love a delicious breakfast, this recipe is here to support you.
Why wait to feel healthier and more energized? Try this recipe today, and feel the difference a balanced, protein-packed breakfast can make.
We’d love to see your creations! Snap a photo, share it on social media, and tag us at @angiebloom. Have questions, or want to share your favorite add-ins? Drop a comment below or connect with us via email.
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