Recipe
Overnight Oats “Bulk Bowl”
Over 800 kcal and 50 g of protein for breakfast, prepared in five minutes the night before. For anyone who can't get enough down in the morning during a bulk.
1 min read · 17 September 2026 · updated 19 September 2026
- Prep
- 5 min
- Cook
- 0 min
- Servings
- 1
Per serving · makes 1
Approximate values
- Calories
- 820
- Protein
- 50 g
- Carbs
- 100 g
- Fat
- 27 g
Ingredients
- 80 grolled oats
- 250 mlwhole milk (3.5 %)
- 30 gwhey protein (unflavoured or vanilla)
- 1 banana
- 20 gpeanut butter
- 1 tsphoney
- 1 pinchcinnamon, salt
Method
- 1
Mix oats, whey, cinnamon and a pinch of salt in a jar or container so the powder doesn't clump.
- 2
Pour in the milk and stir well. Lid on, into the fridge overnight.
- 3
In the morning slice the banana and top the oats with it, the peanut butter and the honey. If you like it creamier, stir in another splash of milk.
During a bulk, breakfast is often the meal that gets short-changed: no time, no appetite, training in the afternoon. Overnight oats solve both – five minutes the night before, just spoon it out in the morning.
Adjusting
- Fewer calories (maintain): 1.5 % milk, drop the peanut butter, oats down to 60 g. Lands at about 550 kcal.
- Even more: Add 20 g of chopped nuts, that's around 120 kcal extra – mostly fat, so easy to tolerate before training.
- Lactose-free: Lactose-free milk or soy milk, whey isolate instead of concentrate.
Timing
Eaten two to three hours before training, the bowl provides enough carbohydrates for a hard session without sitting in your stomach. Right before training it's too heavy – then half a portion is the better choice.