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HIGH-PROTEIN VEGAN
OVERNIGHT OATS IDEAS

MiniRECIPE EBOOK
MEDICAL DISCLAIMER: All information you read in this recipe book is purely
for informational purposes. This information is not intended to treat, cure or
prevent any disease. All recipes are solely the interpretations of Vegan
Macros 101 (Venture Concepts Limited) and should not be used as an
attempt to offer a medical opinion. The writer{s} or publisher{s} of this book
are not responsible for any adverse reactions, effects, or consequences
resulting from the use of any recipes or suggestions herein or procedures
undertaken hereafter. If you are pregnant, nursing, have a medical condition
or are taking any medications, please consult your health care practitioner
before making any changes to your diet or supplement regimen.

ALLERGENS/INTOLERANCES LABELS

GLUTEN FREE

NUT FREE

SOY FREE

ALLERGENS & INTOLERANCES: We have tried, to the best of our knowledge,

to label recipes that have certain allergens/intolerances. But if you have any
food allergens or intolerances please check each recipe's ingredients for
anything that may cause a reaction.

Copyright © Vegan Macros 101 - a Trading Name of Venture Concepts

Limited. All rights reserved. No part of this book may be reproduced or
transmitted in any form or by any means, electronic or mechanical, without
permission in writing from Venture Concepts Limited.
Hello, and welcome!
I'm Vicki - a Certified Nutritionist with a Level 5
Diploma in Advanced Nutrition Science, a Precision
Nutrition L1 Coach, a Level 3 Personal Trainer - and
an all-around foodie!
Everything on these pages is designed to be
nutritious, delicious, satiating and easy to make
without too much hassle! Most of these recipes can
be whipped up in under 10 minutes and are meal-
prep friendly.
And if you feel that you need more support &
guidance on your vegan/plant-based nutrition &
fitness journey, whether that's for fat loss, muscle-
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See you soon.

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 WHAT’S THE BIG DEAL WITH OVERNIGHT OATS?

Obsessed?
Some might say I’m obsessed with overnight oats.
I disagree.
I do, however, absolutely love them!
Why, you ask?
Well, there are plenty of reasons but here are some of my
top ones;
1. Overnight oats are perfect for meal prep. You can have a
grab-and-go breakfast that literally takes 5 minutes the
night before to prepare. Having a super-tasty breakfast to
grab and go in the morning is something that now you
will definitely thank past you for.
2. Oats contain beta-glucan. This is a type of insoluble fibre
that has been shown to lower the risk of heart disease,
potentially prevent the body from absorbing cholesterol
from food and might also stimulate the immune system.
3. Oats are high in resistant starch. Resistant starch has been
shown to have several positive effects on your health
including helping with regular bowel movements,
increasing the feeling of fullness and aiding weight
management, decreasing cholesterol, improving glycemic
control, and lowering your risk of colon cancer!
 WHAT’S THE BIG DEAL WITH OVERNIGHT OATS?
How to make them?
OK, so hopefully, you’re sold on how good for you overnight oats are, but how do
you make them and how do you make them taste good?
My favourite thing about ONOs is how super-filling they are! I love to make mine
really thick with protein powder and veggies in there.
I’ll often grate some carrot or courgette (or zucchini, depending on where you’re
from!), or even cauliflower rice to bulk them out. I promise you can’t actually taste
the veggies in there!
And the beauty of ONOs, as you’ll see from these few recipes, there are endless
combinations to keep them interesting!
Base: so the base of the recipe is going to be the oats themselves. I recommend
rolled or steel cut as these are thicker and higher in fibre and take longer to
digest. However, instant oats are great if you need fast energy - so before or after
training is a good time to use instant or quick oats.
Protein: Whilst oats do contain some protein, they are not very high on the
protein list. I like to add extra protein in the form of protein powder, TVP
(textured vegetable protein), soy or pea milk, silken tofu and/or soy yoghurt.
Liquid: This really depends on how thick you like your overnight oats! I like mine
REALLY thick because I find that more filling then, but some people prefer more
moisture. I would say aim for a 2:1 ratio. However many dry ingredients you’re
using, double the liquid. For example, if you had 50g of oats and 30g of protein
powder you want to aim for 160ml of liquid - but it really isn’t an exact science! I
like to use unsweetened soy, pea, coconut or almond milk for extra creaminess,
rather than just water. Follow my recipes and then adjust from there 😊
Toppings: This is where you can switch it around and make it interesting! I love
using frozen fruit, putting it in the fridge and letting it defrost overnight. Always
add some form of delicious healthy fats such as nuts, seeds, coconut or my
homemade TVP granola and I try to mix it up as much as possible for food
diversity (it’s good for your gut!)
Storage: Once made, they can be kept in the fridge in an airtight container for
around 4-5 days. If I’m in meal-prep mode, I like to add the dry ingredients to
baggies (up to 2-3 weeks worth) and then just pop them in the jar with the liquid
and toppings the night before I want them. Easy!
1 1 APPLE PIE OVERNIGHT OATS
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SERVES PREP TIME COOK TIME TOTAL TIME

1 5 mins N/A 5 mins

INGREDIENTS
300ml soy or pea milk
30g oats (gluten-free if needed)
5g ground linseed/flaxseed
30g vanilla protein powder
1 tsp Ceylon cinnamon
10g walnuts, chopped
1 small apple, diced

Nutritional Information
per serving

Energy 415/kcal
Protein 31g
Carbs 38g
Fat 15g

Directions
1. Add everything except for the walnuts to a mason jar and stir to combine thoroughly
2. Refrigerate overnight and top with the walnuts in the morning.
3. Enjoy!

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1 1 BLACKBERRY DELIGHT
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SERVES PREP TIME COOK TIME TOTAL TIME

1 5 mins N/A 5 mins

INGREDIENTS
250ml soy milk
200g silken tofu
40g oats (gluten-free if needed)
1 tbsp of sugar-free sweetener,
such as maple syrup, stevia or
erythritol
80g fresh or frozen strawberries
50g fresh blackberries
1 tsp Ceylon cinnamon
1 tsp lemon juice or extract
a pinch of salt

Nutritional Information
per serving

Energy 395/kcal
Protein 28g
Carbs 43g
Fat 12.5g

Directions
1. Add the soy milk, strawberries, cinnamon, salt and lemon juice to a blender jug and
puree until smooth
2. Add the oats to a mason jar, pour over the strawberry mixture and stir to combine
(you can also add the oats to the blender with the strawberries if you want a smoother
texture
3. In the same blender jug, blend the silken tofu with the sweetener and layer on top of
the strawberry oat mix
4. Top with the blackberries, cover and place in the fridge for a few hours or overnight
5. Enjoy!

This is great for meal prep - make a few batches in advance.

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1 1 BLUEBERRY LEMON TVP OVERNIGHT OATS
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SERVES PREP TIME COOK TIME TOTAL TIME

1 5 mins N/A 5 mins

INGREDIENTS
150ml soy milk
30g TVP
30g oats (gluten-free if needed)
1 tbsp of maple syrup
10g ground flaxseeds
80g frozen blueberries
1 tsp Ceylon cinnamon
1 tsp lemon juice or extract
15g cashews, roughly chopped
a pinch of salt

Nutritional Information
per serving

Energy 480/kcal
Protein 30g
Carbs 60g
Fat 16g

Directions
1. Add all the ingredients except for the cashews & blueberries to a bowl or mason jar
and stir well to combine
2. Top with the frozen blueberries & cashews, cover and place in the fridge for a few
hours or overnight
3. Enjoy!

This is great for meal prep - make a few batches in advance.

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1 1 COFFEE COCONUT CACAO CHIA JARS
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SERVES PREP TIME COOK TIME TOTAL TIME

1 5 mins N/A 5 mins

INGREDIENTS
250ml unsweetened pea milk
2tbsp brewed coffee, chilled
20g chia seeds
30g chocolate protein powder
1 teaspoon vanilla extract
¼ teaspoon salt
10g unsweetened coconut flakes
10g cacao nibs

Nutritional Information
per serving

Energy 430/kcal
Protein 39g
Carbs 17.2g
Fat 24.6g

Directions
1. In a mason jar add the milk, coffee, chia seeds, protein, vanilla and salt and mix it all.
2. Cover and place in the refrigerator to chill overnight. If in a hurry, cover and chill for
at least 45 minutes, or until thickened to pudding consistency.
3. In the morning top with the coconut flakes & cacao nibs and enjoy!

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1 1 MANGO COCONUT OVERNIGHT OATS
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SERVES PREP TIME COOK TIME TOTAL TIME

1 5 mins N/A 5 mins

INGREDIENTS
200ml unsweetened coconut milk
15g chia seeds
50g banana, sliced
1tsp Ceylon cinnamon
1/2 tsp vanilla extract
30g vanilla protein powder
80g fresh or frozen mango
40g rolled oats (GF if needed)
10g unsweetened coconut flakes

Nutritional Information
per serving

Energy 550/kcal
Protein 33g
Carbs 65g
Fat 20g

Directions
1. Add the milk, cinnamon, vanilla, protein powder, oats, chia seeds and half the mango
to a blender and puree until smooth.
2. Add the pureed mixture to a mason jar, top with the remaining mango
3. Refrigerate overnight and top with the coconut in the morning.
4. Enjoy!

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1 1 RASPBERRY RIPPLE OVERNIGHT OATS
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SERVES PREP TIME COOK TIME TOTAL TIME

1 5 mins N/A 5 mins

INGREDIENTS
50g GF rolled oats
200ml unsweetened pea milk
1tsp ground flaxseeds
1tsp Ceylon cinnamon
30g vanilla protein powder
100g raspberries
1 tsp lemon juice

Nutritional Information
per serving

Energy 410/kcal
Protein 38g
Carbs 51g
Fat 11g

Directions
1. Add everything except for the raspberries to a mason jar and mix thoroughly
2. Once everything is well-combined top with the raspberries.
3. Cover and refrigerate.

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 1 1 egan
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