• Tom



  • 75G Rolled oats

  • 250ml semi-skimmed milk

  • 35g chocolate whey protein

  • 1 tbsp. cacao powder (7.5g)

  • 1 tbsp. chia seeds (15g)


  1. Add milk into a microwaveable sealable bowl

  2. Add oats, protein, cacao & chia seeds to the bowl

  3. Sir until all the ingredients are mixed well together

  4. Seal container and store in fridge overnight

When ready to eat

A) Enjoy cold

B) Remove lid and microwave for 1 minute, stir & return to microwave for a further minute (make sure to stir half way through!)


  • Calories: 612

  • Protein: 50g

  • Fat: 17g

  • Carbohydrate: 68g


If bulking, increase oats to 100g, milk to 275ml & add 25g peanut butter

  • Calories: 875

  • Protein: 61g

  • Fat: 32g

  • Carbohydrate: 90g

If Fat loss, decrease oats to 50g & replace milk with 200ml almond milk

  • Calories: 426

  • Protein: 39g

  • Fat: 13g

  • Carbohydrate: 40g


The recipes and information on tbfit.co.uk have been created for the ingredients and techniques indicated. The publisher/author is not responsible for any specific health or allergy needs that require supervision nor any adverse reactions you may have to the recipes found on this website - whether you have followed them as written or have modified them to suit your dietary requirements. Any nutritional advice and information provided on tbfit.co.uk is based on the author’s own experiences research and knowledge. The information provided is not to be used in place of proper medical advice.



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