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Sam Warburton’s Easy Protein Overnight Oats Recipe

Looking for the perfect breakfast to prepare you for the day ahead? Our overnight oats are just that - packed full of protein and flavour!
Sam Warburton's easy overnight oats recipe as part of his athlete meal plan.

It’s no mystery that breakfast is the most important meal of the day, especially when you’re following an athlete meal plan! So, to start your day out right, we’ve created the ultimate overnight oats recipe packed with protein to build your energy and support you on your mission to improve your fitness journey. 

Not got much time to spare? No problem! These oats are super easy to make and ideal for busy mornings or eating on the go, just meal prep the night before and enjoy the next day. 

We’ve crafted, tried and tested (by Sam Warburton) three delicious variations to choose from. So, whether you have a sweet tooth or prefer something a little fruitier, our recipes have been created to spice up your daily routine and help fuel your body, ready for training. 

First, we start with the base, this works across all three recipes. Kicking off with jumbo oats, we often go for the larger oats as they have a great texture, but any oats will do. We’ll then add zero-fat Greek yoghurt layered on top of the oats and add your milk on top. Depending on how you prefer your oats, you may choose to add less milk, we prefer a thicker consistency so add 200ml. Any milk works, so if you're dairy-free, consider trying oat or almond milk. Remember to give it a good stir, mixing all the ingredients together, then you're good to go. 

Now for the toppings, this is the fun bit! 

We’ve created 3 recipes for you to try out, from fruity to more indulgent chocolate-based oats or a bulking favourite, ideal for maximum protein intake, packed with 700 calories. 

Why not try them all as you follow your athlete diet plan of 7 days and choose your favourite? Now you know our breakfast secret, remember to share it with your friends! 

For more recipes and online fitness coaching, download our SW7 Academy app the best app for weight training and much more!

Ingredients (per portion):


  • 100g of jumbo oats
  • 100g 0% fat Greek yoghurt
  • 200ml milk (any milk works, including dairy-free options)

Fruit Recipe:

This is the lowest calorie recipe out of the three, with around 30g of protein and 500 calories. 

  • Coconut flakes
  • 1 x tbsp jam

Chocolate Recipe:

This is ideal for anyone looking to increase their protein powder intake outside of shakes. 

  • 1 or ½ scoop of chocolate protein powder 
  • Blueberries

Bulk Recipe: 

 This is a high-calorie recipe, with around 40g of protein and 700 calories. 

  • 1 x tbsp peanut butter 
  • 1 chopped banana
  • Squeeze of honey

Place your oats in the fridge overnight, preferably for at least 4–5 hours. Then wake up to a ready-made delicious, protein-packed breakfast, the perfect way to start your day. The perfect way to kick off your athlete meal plan.

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