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The Overnight Oats Pantry
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Millionaire Health Code
Overnight oats start the night before. The oats, chia, jars and one honest protein behind a 30g-protein, high fiber breakfast that waits for you in the fridge.
Sections
3
 
The base
 
The boosters
 
The jars and the plan

The base

Oats, chia, flax, psyllium: the 30g-fiber floor. Tip: the ratio that never fails is half a cup oats, one tablespoon chia, one cup liquid, overnight.

 
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A tablespoon in the jar before bed, the base of the fiber math.
NOW Foods, Real Food, Organic Chia Seeds, 12 oz (340 g)
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Ground, not whole, so your body actually gets the fiber.
Bob's Red Mill, Organic Golden Flaxseed Meal, 16 oz (453 g)
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The base bag. Old fashioned rolled, not instant, gluten free.
Bob's Red Mill Gluten Free Organic Oats 32oz x2
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A second bag for the pantry, not the fridge. Old fashioned rolled, not instant.
Anthony's Organic Rolled Oats 3 lb Gluten Free
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One tablespoon added to the oats jar. The extra fiber that keeps the 30-30-30 math honest.
NOW Foods, Certified Organic Psyllium Husk Powder, 12 oz (340 g)
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The boosters

Protein and flavor without the sad shake. Tip: protein powder goes in BEFORE the fridge, cocoa and berries after, texture stays right.

 
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Ceylon, not the cassia kind, for a dash that blunts the sugar spike.
Frontier Co-op, Organic Ceylon Cinnamon, 1.76 oz (50 g)
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The one honest protein scoop in the jar, plant based, no gym-bro flavors.
Orgain, Organic Protein™ Powder, Plant Based, Vanilla Bean, 2.03 lb (920 g)
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Swap refined sugar for raw honey. Unfiltered means the good stuff is still in it.
Nate's Organic Honey - 32oz. Squeeze Bottle
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The one honest protein add-in. Unflavored, dissolves cold, no gritty aftertaste in the oats.
Vital Proteins, Collagen Peptides, Unflavored, 10 oz (284 g)
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One spoonful turns plain oats into chocolate oats. Unsweetened, so you control the sugar, not the label.
NuNaturals, Organic Cocoa Powder, 1 lb (454 g)
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Crunchy, not chewy, so they stay light on top of the oats instead of sinking in soggy.
Nature's Turn, Freeze-Dried Mixed Berry Crisps, 1.2 oz (34 g)
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Grade A dark, real maple, not corn syrup with a maple label. One spoonful sweetens the whole jar.
NOW Foods, Real Food, Organic Maple Syrup, Grade A, Dark Color, 16 fl oz (473 ml)
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A handful on top for crunch and magnesium, so the jar isn't just soft texture start to finish.
NOW Foods, Organic Raw Pumpkin Seeds, Unsalted, 12 oz (340 g)
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One ingredient, almonds. Stir the oil back in before you swirl a spoonful through the jar.
Artisana, Organics, Raw Almond Butter, 14 oz (397 g)
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Unsweetened, so it adds texture and healthy fat, not another spoonful of sugar.
NOW Foods, Real Food, Organic Coconut, Unsweetened, Shredded, 10 oz (284 g)
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Bitter, crunchy, real cacao. A dark chocolate chip that skips the added sugar entirely.
Zint, Raw Organic Cacao Nibs, 16 oz (454 g)
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The jars and the plan

Make five on Sunday, eat until Friday. Tip: wide mouth jars only, your spoon will thank you at 07:00.

 
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The 7 day plan behind this pantry, no-cook mornings, 20g plus protein.
The High-Protein Morning | 7-Day No-Cook Breakfast Plan
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The fibermaxxing math behind this shelf, 15 recipes that hit the daily number.
The Fiber Code (Fibermaxxing Guide + 15 High Fiber Recipes)
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30 grams protein, 30 grams fiber, 30 minutes cook time. The kit this pantry runs on.
The 303030 Kitchen Kit
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Wide mouth, so a spoon actually fits. Three jars means three nights prepped at once.
Ball Wide Mouth Glass Mason Jars, 16oz, 3-Pack
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One tiny wooden spoon for cinnamon, one for honey. Keeps the jar lid from getting sticky.
Small Wooden Spoons for Spices and Tea - Set of 2 - Natural Wood Measuring Spoon
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