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TRT Diet Plan: A Full Week at My Table

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TRT Diet Plan: A Full Week at My Table

The printable companion to my TRT eating guide: seven days of real meals, protein anchors, and the macros that actually matter.

Magnus Olafsson

Aug 25, 2026

A TRT diet plan isn’t a secret handshake. Mine is seven days of ordinary food, written down and run on repeat, and I’m going to give you the whole week — Monday to Sunday, the way it actually lands on my table. No magic foods, no protocol talk. Just what a big man on testosterone therapy eats when he’s cooking for himself and paying attention.

I’ve been on TRT for fifteen years now, since I was thirty-five. My what-TRT-changed piece was the story half — the steadier appetite, the early water, the bloodwork your fork has a say in. This one is the doing half. If you read that and thought fine, Magnus, but what do I actually cook on a Tuesday — here’s Tuesday, and the other six.

One thing before we set the table: everything below is a replacement dose talking. It’s food, not medicine, and it isn’t medical advice — your labs and your dose live between you and your doctor. What I can hand you is the plate. So let’s build the week.

How I build the week before I build a plate

A plan you can’t explain is a plan you’ll quit. So before I show you a single meal, here’s the logic underneath all seven days. Get these four things right and the specific foods barely matter.

Protein first, every meal, on purpose. This is the spine of any TRT meal plan I’ve ever run. Testosterone plus training builds muscle, but only if the raw material keeps showing up. I aim for a real protein source at each of my meals — roughly 40 grams, a palm-and-a-half of meat, fish or eggs. Across the day, most lifters do well between 1.6 and 2.2 grams of protein per kilo of bodyweight. You don’t need to bury yourself past that: a large meta-analysis found gains in lean mass stop climbing once you’re eating past about 1.6 g/kg a day.^[1] For a 90-kilo man that’s around 160 to 180 grams. Not heroic. Just consistent.

Spread it out. Here’s the part most men miss. Your body can only do so much with one enormous protein hit — the muscle-building signal from a meal maxes out somewhere around 20 to 40 grams,^[4] so a day that’s dry at breakfast and lunch and then dumps everything at dinner leaves growth on the table. When researchers fed people the same daily protein but spread it evenly across three meals instead of loading it at night, 24-hour muscle protein synthesis ran about 25% higher.^[3] That’s why every day below carries protein at breakfast, midday and dinner, not just supper.

Carbs around the work. Rice, potatoes, oats, fruit — I aim them at my training days and my training hours, when the muscle actually wants them. TRT recovers you faster, so the training earns its carbs. On a rest day I pull them back a touch. I don’t fear them and I don’t scatter them at random.

Fats mostly the good kind, veg on half the plate. A thumb of fat per meal from fish, olive oil, nuts or avocado — this is where you quietly steer your cholesterol on therapy. And half the plate green or colorful most meals, because that’s where the fiber and potassium live, which is your blood-pressure insurance.

And water, which people forget is part of a diet. Testosterone nudges you to build more red blood cells, and over the years I’ve learned my own body holds fluid unevenly when I’m not drinking steadily. So water runs through my whole day, not just at the gym. It won’t fix a genuine bloodwork problem — that’s a doctor conversation — but staying watered is the cheapest, simplest thing on this list, and I treat it as a meal I never skip. That’s the whole framework. Everything from here is just filling it in.

Magnus’s rule

Build the week around protein anchors first, then hang the carbs on your training and the fats on your bloodwork. If you can name the protein in every meal before you shop, you already have a plan. The rest is groceries.

TRT diet plan day structure showing protein spread across breakfast, midday and dinner with carbs timed around training

The seven-day plan, laid out

This is the printable week — the one I actually run, give or take what’s in the fridge. Three training days (Monday, Wednesday, Friday) carry a little more carbohydrate; the rest lean protein-and-veg. Every meal has its protein anchor. Read it as a shape to steal, not a prison — swap any dish for one you like that hits the same anchor.

Day	Breakfast	Midday	Dinner	Around it
Mon (train)	Steak & eggs with spinach	Mediterranean chicken bowl	Salmon, avocado & potato	Skyr + berries
Tue	Egg-white & spinach omelette, oats	Tuna, rice & greens	Ribeye & sautéed spinach	Cottage cheese
Wed (train)	Overnight oats + whey	Chicken & a big salad	Baked cod & potatoes	Handful of nuts
Thu	Steak & eggs with spinach	Beef & rice power bowl	Salmon, avocado & asparagus	Skyr + berries
Fri (train)	Skyr, berries & granola	Mediterranean chicken bowl	Lean turkey chilli, rice	Two boiled eggs
Sat	Beef & egg breakfast skillet	Leftover chilli	Ribeye & greens	Cottage cheese
Sun (cook-once)	Three-egg omelette	Roast chicken & roast veg	Roast-chicken plate, big salad	Fruit + nuts

Look at the rhythm rather than the exact dishes. Protein three times a day, every day. Carbs stacked onto the training-day rows. Oily fish twice in the week — Monday and Thursday — so my lipids stay boring. And Sunday does double duty: one roast chicken becomes lunch, dinner, and the start of Monday’s bowls. That’s the trick to running this without living at the stove.

A few days, walked through properly

A table tells you the what. It doesn’t tell you the feel of it, so let me walk you through three of the days the way they actually go.

Monday — the heaviest day

Monday I train hard, so Monday eats the most. Breakfast is steak and eggs with spinach — protein, iron and greens done before the house wakes up, and it sets me up so I’m not chasing hunger at ten a.m. Midday is a Mediterranean chicken bowl: chicken, rice, olives, cucumber, a slick of olive oil. That’s my carbs landing near my session. Dinner is a salmon and avocado plate with a potato — one of my two oily-fish nights, deliberately placed to balance the red meat earlier. Skyr and berries before bed if I’m still hungry, which on a training day I usually am.

Thursday — a plainer day

Thursday I don’t train, so it’s quieter. Same steak and eggs to open, because I like it and it’s fast, then a beef and rice bowl at midday and salmon again at night with asparagus instead of potato — a little less starch on a rest day. Nothing clever. The point of a plan is that most days aren’t events; they’re just fed. Thursday is a fed day.

Sunday — cook once, eat for days

Sunday is the engine of the whole week. I roast a couple of chickens and a tray of vegetables in the afternoon, the kitchen smells like a proper home, and that one cook feeds Sunday lunch, Sunday dinner, and gets carved into the containers that become Monday and Tuesday’s midday protein. I found this rhythm during the Covid lockdowns, when I first properly learned to cook, and it stuck because it works. One serious cooking session buys you a week of not deciding.

The first plan I ever wrote down was on the back of a training log during lockdown, in a Chicago kitchen that had never seen me cook before. I’d been on TRT for years by then and had never once organized the eating around it — I just grabbed food between sets of the rest of my life. So I sat with a pen and mapped a week: protein at every meal, fish twice, carbs on the days I lifted. Ugly handwriting, a pink apron I’d bought as a half-joke, two daughters wandering in asking what smelled good. That scrap of paper is basically the table you’re reading now. Nothing about it is clever. It just got written down, and written down beats remembered every single week.

Running it without living in the kitchen

The plan on paper is easy. The plan on a Wednesday when you’re tired is where men fall off. So here’s how I keep it standing.

Cook the protein in bulk, plate it fresh. I roast, sear or bake protein two or three times a week — Sunday’s chickens, a tray of chicken thighs, a batch of chilli — and I keep it in the fridge in containers. Then dinner is just heating protein and building fresh veg and carbs around it. That’s ten minutes, not an hour.

Keep swaps honest. Every dish in that table is really a slot: “40 grams of protein plus a vegetable plus a carb if it’s a training day.” Don’t like cod? Any white fish, chicken or lean beef drops straight in. Hate skyr? Cottage cheese or a whey shake does the same job. The plan survives swaps as long as the anchor stays. What kills it is swapping a protein meal for a not-protein meal and pretending it’s the same.

Keep the boring backups stocked. Eggs, tinned tuna, skyr, cottage cheese, frozen veg, a bag of rice, a tub of whey. When the day goes sideways and dinner won’t happen, three eggs and a handful of spinach is still a real meal. A whole egg carries about 6 grams of protein,^[5] so three of them and some cheese covers a small meal in five minutes. The backup meal being genuinely easy is what keeps a bad day from becoming a bad week.

This week is not expensive. Look back over the table and count the pricey stuff — a bit of salmon twice, some steak. The rest is eggs, chicken, tuna, rice, oats, cottage cheese, frozen vegetables. That’s deliberate. A plan that only works on a big grocery budget is a plan you’ll abandon the first tight month, and abandoning it is far more expensive than any cut of meat. Buy the whole chickens, buy eggs by the flat, keep the freezer stocked, and the whole week costs less than the two takeaways it replaces. Good eating on therapy has never needed to be fancy. It needs to be there when you open the fridge.

Kitchen math

A 200-gram cooked steak is roughly 55–60g of protein. Three whole eggs add about 18g. A tub of skyr is another 20g. Stack those across one day and you’re most of the way to a 90-kilo man’s minimum before you’ve even thought about lunch. Protein is a memory problem, not a hard one.

Where the printable version lives

People search “testosterone diet plan pdf” hoping for a laminated sheet that does the thinking for them. I understand the impulse — I wrote mine on paper for exactly that reason. But a PDF frozen to one man’s bodyweight, one man’s training days and one man’s fridge is worth less than the framework that made it.

So instead of handing you a static file, the printable version of this week lives inside my free 7-day plan — with the portions already sized, the shopping list built, and the protein anchors set so you can print it, stick it to the fridge, and run it Monday. It’s the same shape as the table above, just filled in properly for a real week. If you’d rather understand the whole approach to eating on therapy before you commit to a week, the eating-on-TRT hub gathers it in one place.

Seven-day TRT meal plan chart showing protein spread evenly across three meals daily with more carbs on training days

When this plan needs to change

I have to be straight with you here, because it matters. Everything above is written for a replacement dose — testosterone therapy bringing a low man back to a normal level. That’s what I’m on most of the time, and that’s who this week is for.

If you’re running more than that from time to time, the way I do, the whole picture gets louder. Appetite climbs, water comes on heavier, the markers your doctor watches all shout instead of murmur, and the plate genuinely has to change with them — more food to match the work, tighter attention to sodium and leanness, more honesty with your bloodwork. That’s a different animal on the same kitchen, and I wrote it up separately in whether you actually need to eat more on TRT. Less was always safer for me than more; I’ll leave the dose talk there and here, only ever, with your doctor.

Wherever you sit on that line, the bones don’t move: protein at every meal, carbs earned by training, good fats, water all day, and a doctor who reads your labs. Run a plan you’ll still be cooking in a year and your bloodwork rewards you slowly and for real. Novelty doesn’t move a single number. Come get the week that’s already sized for you and let’s get you fed properly, big man. I’ve got you.

Questions men actually ask

Is there a specific TRT diet plan I have to follow?

No. There’s no special testosterone diet with its own rulebook — the plan on this page is just good, consistent eating held to a little more honestly because therapy puts a few bloodwork numbers under a closer eye. Protein at every meal, carbs around your training, good fats, plenty of water, and enough vegetables to keep fiber and potassium up. Any pattern that delivers those will work. The label on the diet matters far less than running it for months instead of weeks.

How much protein should I eat on a TRT meal plan?

Most lifters do well between 1.6 and 2.2 grams of protein per kilo of bodyweight per day, which is roughly 160 to 180 grams for a 90-kilo man. Research shows added protein stops improving lean mass past about 1.6 g/kg, so you don’t need to drown in it. More useful than the exact total is spreading it out — aim for a real protein source of around 40 grams at breakfast, midday and dinner rather than loading it all at supper.

Where can I get a testosterone diet plan PDF?

The printable version of this week lives inside the free 7-day plan on this site, with portions sized and a shopping list built, so you can print it and run it. I’d steer you away from a random downloaded PDF frozen to someone else’s bodyweight and training days — it can’t know your numbers. Learn the framework, size it to you, then print that. A plan you understand survives a bad week; a plan you just downloaded doesn’t.

Do I need to eat more calories on TRT?

Not automatically. TRT often steadies your appetite and speeds recovery, and if you’re training harder your body genuinely asks for more fuel — but “more” is driven by your training and your goal, not by the therapy itself. If you’re already lean and not trying to gain, you may just need better calories, not extra ones. Let hunger and the mirror set the amount over weeks, and let bloodwork keep you honest.

Can I meal prep this whole week ahead?

Yes, and it’s how the plan survives a busy life. Cook your protein in bulk two or three times a week — roast a couple of chickens, bake a tray of thighs, make a batch of chilli — and keep it in containers. Then each meal is just reheating protein and building fresh vegetables and, on training days, a carb around it. One serious Sunday cook can carry the front half of your week without you deciding anything.

What if I miss a meal or the day falls apart?

Have genuinely easy backups stocked so a missed meal doesn’t become a missed day. Three eggs and a handful of spinach, a tin of tuna on rice, or a tub of cottage cheese are all real protein meals you can build in minutes. The goal isn’t a perfect week — it’s hitting your protein most meals, most days, over months. One improvised meal changes nothing. A week of skipping does.

References

The honest fine print: I’m a cook and a lifter, not your doctor. Nothing here is medical advice, and nothing here tells you how to obtain or use any substance — that conversation belongs to you, your bloodwork, and a physician. Full details: Nutrition Disclaimer · Medical Disclaimer.

Written by

Magnus Olafsson

The cook behind Slim Diet Era. Former Swedish stage competitor (B&K Classic Body Show, Swedish Grand Prix), on TRT since 35, cooking high-protein food in Chicago for his husband, two kids, and you. He counts the macros so you don’t have to.

More about Magnus →

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August 25, 2026

Overnight-Oats Jars (batch of 5)

Recipe · Meal Prep / High-protein / Batch

Overnight-Oats Jars (Batch of 5)

Five jars built in one calm sitting on a Sunday, so every weekday morning is already done for you — no cooking, no thinking, just lift a lid. Rolled oats, protein, milk, chia and fruit, layered and left overnight to go soft and creamy. Each jar lands at 420 calories and a real 32g of protein. This is the breakfast I make when I want the first decision of my day to already be made.

By Magnus Olafsson Updated 28 June 2026 Tested 50+ times

GoalMeal Prep

Active time15 min

Makes5 jars

Protein / jar32 g

Calories / jar420 kcal

Five overnight-oats jars lined up — rolled oats, chia and fruit layered under cold light, ready for the week

There was a stretch a few years back where my mornings were a small war. Up before the sun, gym keys in one hand, gym bag in the other, and the only breakfast I could manage was whatever I could grab on the way out the door — which usually meant nothing, and then a sad pastry at half-nine that did me no favours at all. I’d spent twenty years learning how to feed my body and I was still skipping the first meal of the day because I’d run out of time to think. That bothered me more than I’d like to admit.

So one Sunday I sat down at my bench with five empty jars and decided I’d never have that fight again. Fifteen minutes later they were full — oats, a scoop of protein, milk, a spoon of chia, a handful of berries — and into the fridge they went. Monday morning I reached past the chaos, grabbed a cold jar and a spoon, and ate breakfast in the car like a man who had his life together. By Friday I was hooked. No pan, no stove, no early-morning maths. Just a soft, creamy, ready jar with 32 grams of protein already in it.

That’s all this is, love. One quiet Sunday assembly that hands you five real breakfasts. I make a batch most weeks now, and I’ve talked half my gym into doing the same — people who swore they “just weren’t breakfast people,” who turned out to be people who’d never had breakfast made easy. Grab one on the way out and eat it cold, or warm it if you’d rather. Either way the morning’s already sorted. I’ve got you on this one.

01Who it’s for & when to eat it

This is built for the person whose mornings move too fast for cooking but who still wants a real, protein-packed breakfast in their hand. Assemble five jars once, eat all week, no decisions before coffee. Here’s how I steer the jars depending on what you’re chasing.

On a cut

Thin it down

Drop the oats to a smaller scoop and lean on extra Greek yoghurt or skyr for the protein. You keep all 32g and the jar still sets thick and satisfying, but the calories slide toward 330. More volume from the dairy, fewer calories from the oats — easy on a cut.

On a bulk

Build the jar up

Same protein base, a spoon of peanut or almond butter stirred through and half a sliced banana on top of each jar. Clean, calorie-dense fuel that clears 580+ per jar without you having to choke down extra food at the bench.

On TRT

Steady morning fuel

The standard jar is a calm way to open the day — slow oats, a real hit of protein, a little fruit. It keeps you full through a busy morning and sits well before or after a session without spiking and crashing you.

Timing: I eat mine first thing, but a jar is just as good mid-morning at your desk or after an early training session — the oats and protein settle the appetite for hours. Grab one cold on the way out or give it a minute in the microwave if you like it warm.

02Ingredients

Makes the full batch — 5 jars, each at 32g protein and about 420 calories. The amounts below are the whole batch, so just divide everything evenly across your five jars. Want fewer or more? Keep the proportions and scale the lot up or down.

Per jar ~32g protein · adjust on the live recipe card

Rolled oats250 g · 2¾ cups
Whey or plant protein powder, vanilla150 g · 5 scoops
Greek yoghurt or skyr, plain300 g · 1¼ cups
Milk (dairy or unsweetened soy)750 ml · 3 cups
Chia seeds50 g · ⅓ cup
Mixed berries, fresh or frozen300 g · 10.6 oz
Banana, sliced optional1 medium
Vanilla extract1 tsp · 5 ml
Ground cinnamon1 tsp
Pinch of saltto taste
Honey or maple optionalto taste (go light)

Swaps I actually use: no protein powder? Lean harder on the yoghurt or skyr and add a spoon of cottage cheese blended smooth — the jar still clears 30g. For dairy-free, swap the milk for unsweetened soy (it has the protein cows’ milk does), the yoghurt for a soy-based one, and a plant protein. Any fruit works in place of the berries — chopped apple, peach, grated pear. And if your oats turn out thicker than you like, just pour in a splash more milk in the morning and stir.

03Step by step

Get organised

Five jars, one clear bench

Line up five clean jars with lids — anything around 350–400ml works, a wide mouth makes eating easier. Clear a stretch of bench and have everything to hand. This is a no-cook assembly, so there’s no oven, no pan, nothing to time. Just measuring and layering.

Magnus says: matching jars make even portions easy on the eye. Pick five the same and life gets simpler.

Five empty glass jars lined up on a clear bench with oats, chia and berries laid out under cold light

The dry base

Mix the oats, protein and chia

In one big bowl, stir together the rolled oats, protein powder, chia seeds, cinnamon and a pinch of salt. Mixing the powder in dry first is the trick — it stops the protein clumping later. Give it a proper stir so it’s all one even, sandy mix.

Magnus says: dry-mix the protein every time. Powder dumped onto liquid goes lumpy, and nobody wants a gritty jar.

Rolled oats, protein powder and chia seeds being stirred together dry in a large bowl

The wet

Pour in the milk and yoghurt

Add the milk, the yoghurt or skyr, the vanilla and a light drizzle of honey if you’re using it. Stir it all into the dry mix until you’ve got one smooth, loose porridge — it’ll look thin now, but the oats and chia drink it up overnight and set it thick. Taste it and adjust the sweetness.

Milk and yoghurt being stirred into the oat mixture to make a loose porridge

Divide

Split it evenly across the 5 jars

Spoon the mixture into your five jars — about a heaped cup in each, filling them roughly the same. Even jars mean even macros, so each one lands near 32g of protein and 420 calories. A quick tap on the bench settles the mix and knocks out air pockets.

Magnus says: if you want it exact, set the jars on a kitchen scale and split to the same weight. I rarely bother, but the option’s there.

The oat mixture being spooned evenly into five jars on the bench

Top and seal

Add the fruit, lids on

Share the berries across the tops, and the banana too if you’re going for the bulk version (banana’s best added the morning of, mind — it browns). Press the fruit down lightly or leave it sitting pretty on top, whichever you like. Lids on, firm.

Mixed berries being spooned on top of the five filled jars before sealing

Overnight set

Into the fridge, leave them be

All five jars into the fridge and leave them at least eight hours — overnight is ideal. That’s where the magic happens: the oats soften, the chia swells, and a thin porridge turns into a thick, creamy, spoonable jar. By morning the first one’s ready, and the other four are waiting for the rest of your week.

Magnus says: give it the full overnight if you can. A jar eaten too soon is fine but a touch loose — patience pays off here.

Five sealed overnight-oats jars resting on a fridge shelf, oats set thick and creamy

04The spec sheet

Real numbers, calculated — not guessed. The batch makes 5 jars, each about 300g of food. Here’s what one jar and a flat 100g actually give you. Oats carry the carbs and a good wedge of fibre, the protein and dairy do the rest.

Macros — per jar & per 100g
Nutrient	Per jar	Per 100g
Energy	420 kcal	140 kcal
Protein	32.0 g	10.7 g
Carbohydrate	52.0 g	17.3 g
— of which sugars	16.0 g	5.3 g
Fat	9.0 g	3.0 g
— of which saturates	2.4 g	0.8 g
Fibre	8.0 g	2.7 g
Sodium	~0.18 g	~0.06 g

Calorie density

140 kcal / 100g

Modest for a breakfast that keeps you full all morning. The chia and oats swell with liquid, so you get a big, creamy jar for a fair calorie count — the kind of full that lasts whether you’re holding or losing.

Protein per 100 kcal

7.6 g / 100 kcal

A lifter’s metric. Strong for a grain-based breakfast — most cereal mornings barely hit half this. The protein powder and dairy do the heavy lifting so the oats can bring the slow carbs and fibre.

Key micros (per jar, approx.)

Calcium~360 mg · 28% DV
Phosphorus~430 mg · 34% DV
Magnesium~120 mg · 29% DV
Manganese~2.1 mg · 91% DV
Riboflavin (B2)~0.5 mg · 38% DV
Vitamin B12~1.1 µg · 46% DV

Macros are calculated from standard food-composition data and will shift a little with your exact ingredients and brands — protein powders especially vary jar to jar. Micronutrient figures are estimates against general adult Daily Values. Numbers are for guidance, not medical advice — see our Nutrition Disclaimer.

05Bulk / Cut / TRT variations

One assembly, three jobs. The protein base stays the same — you move the oats and the fat around it. Macros below are per jar, adjusted for each goal.

Cut

The lean default

Drop the oats to a smaller scoop and add an extra spoon of yoghurt or skyr to keep the jar thick. You hold all 32g of protein and the jar still sets creamy, but the calories pull right down. This is how I run it when the scale needs to move and I still want a full breakfast.

330Kcal

32G Protein

7G Fat

Bulk

Build it up

Same protein, with a spoon of peanut or almond butter stirred through and half a sliced banana on top. Clean, calorie-dense morning fuel that goes down easy at the bench — no choking down extra food when you’re not hungry yet.

590Kcal

34G Protein

18G Fat

TRT

Steady & balanced

The standard jar, just as it’s written. Slow oats, a real hit of protein, a little fruit and healthy fat from the chia. Full, steady morning energy without a sugar spike and the slump that follows it.

420Kcal

32G Protein

9G Fat

06Meal prep & storage

This whole recipe is a prep, so storage is the main event — and oats jars are about the friendliest prep there is. Sealed in the fridge, they only get better for the first day or two as everything softens and settles. Make all five on Sunday and your weekday breakfasts are done.

Fridge

4–5 days

Sealed, the jars hold beautifully for four to five days — perfect for a Sunday batch that carries you through Friday. Keep fresh fruit toppings for the morning-of if you want them at their best.

Freezer

3 months

You can freeze them — leave a little headroom in the jar, freeze without fresh fruit, and thaw a jar overnight in the fridge. The texture softens a touch but it’s still a good, ready breakfast.

Serve

0–1 min

Eat it cold straight from the fridge, or warm it 60–90 seconds in the microwave if you like it like porridge. Stir in a splash of milk if it’s set thicker than you fancy. Either way, breakfast is done.

One small thing, because I’d be a poor cook not to say it: trust the overnight set and don’t over-fill the jars. Leave a thumb’s width at the top so there’s room to stir and to add a splash of milk in the morning. A jar that’s packed to the lid is a jar you can’t fix once it’s set.

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07Common questions

Can I use protein powder, or do I need the yoghurt? +

Either gets you there — I use both because they work together. The powder gives you a clean, big bump of protein, the yoghurt or skyr brings creaminess and a bit more. If you’d rather skip the powder, just lean harder on the yoghurt or skyr and maybe a spoon of blended cottage cheese; the jar will still clear 30g of protein, it’ll just be a touch lower in calories and thicker in texture.

Do overnight oats get gluey or slimy? +

Not if you build them right. Use rolled oats, not instant or steel-cut — rolled is the sweet spot for this. Keep the liquid generous so they stay creamy rather than pasty, and don’t over-fill the jar. The chia thickens things naturally, which some people read as “slimy” the first time. If it’s not for you, halve the chia and add a splash more milk in the morning.

How do I make them dairy-free? +

Swap the milk for unsweetened soy milk — it carries roughly the protein cows’ milk does, which matters here — the yoghurt for a soy-based one, and use a plant protein powder you like the taste of. The rest of the recipe stays exactly the same, and so do the macros, give or take. Oat or almond milk works for the texture but adds less protein, so bump the powder a little to make up the gap.

Do I have to eat them cold? +

Not at all. Cold straight from the fridge is how I usually have mine — it’s grab-and-go, no faff. But if you like it warm, give the jar 60–90 seconds in the microwave with the lid off and a stir halfway. It turns into a lovely warm protein porridge. Add a splash of milk first if it’s set on the thick side.

How far ahead can I assemble the whole batch? +

The full five jars are good for four to five days sealed in the fridge, so a Sunday assembly easily covers a working week. If you want them at their freshest, hold off on fresh fruit toppings until the morning you eat each one. Want longer than a week? Freeze a couple without the fruit and thaw them overnight when you’re ready.

Can I lower the sugar? +

Easily. Skip the honey or maple entirely — a vanilla protein powder plus a little cinnamon usually carries the sweetness on its own. Most of the sugar in the jar is the natural kind from the fruit and milk, which comes with fibre and protein alongside it, so it behaves very differently from a spoon of sugar on its own. If you want it lower still, use fewer berries or a tarter fruit.

From my 7-day plans

This prep is the backbone of a full week of meals.

These jars are the breakfast engine of my meal plans — seven days of high-protein meals with the macros counted and the grocery list written. You pick the goal; I do the maths and the cooking order.

See the meal plans →

A week of overnight-oats jars laid out and portioned under cold light