Greek Yogurt Oats with Hemp and Flax
Overnight oats made with Greek yogurt, hemp hearts, and ground flaxseed. Meal prep friendly with 44g protein and 12g fiber.
Fit for the 30/30/3 Protocol
This meal is a complete 30/30/3 plate in one sitting: 41g protein, 14g fiber, and a fermented food. Especially valuable for women 40+ when hitting all three targets daily becomes essential for muscle, gut health, and energy. Read the protocol →
Ingredients
| Ingredient | Portion | Protein | Fiber | Calories |
|---|---|---|---|---|
| Rolled oats (cooked) | 1 cup cooked (1/2 cup dry)(78g) | 10.5g | 8.2g | 298 |
| Greek yogurt | 1 cup(245g) | 17.0g | 0.0g | 145 |
| Hemp hearts | 3 tbsp(30g) | 10.7g | 3.2g | 171 |
| Ground flaxseed | 1 tbsp(10g) | 2.4g | 2.4g | 59 |
| Total | 40.6g | 13.8g | 673 |
30/30/3 Protocol Check
This meal hits all three targets. Learn more about the 30/30/3 protocol.
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