Same method, six flavours. Every version is a protein-oat base you mix, seal and chill — no cooking, five minutes of prep. The macros below are for Berry Brownie; the other five are listed with their own numbers.

Pick one, or prep a few different jars so the week doesn’t get boring.

Ingredients

*(Berry Brownie — the base recipe)*

  • Fat-free plain Greek yogurt — ½ cup [P 11 C 4 F 0]
  • Protein powder — 1 scoop, ~30 g (chocolate) [P 25 C 3 F 1]
  • Oats — ⅓ cup (rolled or quick) [P 3 C 18 F 2]
  • Unsweetened cocoa powder — 2 tbsp [P 2 C 6 F 1]
  • Blueberries — ⅓ cup (fresh or frozen) [P 1 C 9 F 0]
  • Milk — ¼ cup (1% skim) [P 2 C 3 F 0]
  • Sugar-free maple syrup — 1 tbsp

Method

  1. Mix. Add all ingredients to a mason jar, mug, bowl or container and stir well.
  2. Chill. Seal and refrigerate 3–4 hours or overnight until the oats soften.

The other five flavours

Swap into the same base (oats + yogurt + milk + protein + sweetener). Macros per jar:

Flavour What changes Cal P C F
Cold Brew Coffee + 2 oz espresso (or ¼ cup coffee), vanilla, cinnamon, honey; vanilla protein 322 41 35 3
Blueberry Cheesecake + 2 tbsp fat-free cream cheese, ⅓ cup blueberries; vanilla protein 370 47 34 5
Banana Split + ½ cup banana & strawberries, 1 tbsp cocoa, 2 tsp choc chips, vanilla; vanilla protein 386 44 43 6
Coconut Bounty Bar + ¼ cup light coconut milk, 1 tbsp shredded coconut, 2 tsp choc chips, cocoa; chocolate protein 420 43 33 15
Cookie Dough (Choc Banana) + ½ small mashed banana, 1 tbsp cocoa, 2 tsp choc chips, cinnamon; chocolate protein 365 40 44 5

What to eat it with

  • A spoon of nut butter — richness for ~30 cal.
  • Extra fruit or a few chocolate chips — matched to the flavour.
  • Warm — microwave any of them if you prefer hot oats.

Variations

  • The six above *are* the variations — mix and match toppings freely.
  • Dairy-free: plant yogurt and a plant milk across any flavour.
  • Lower carb: cut the oats to ¼ cup and lean on the yogurt for volume.

Honest notes

  • Fibre: roughly 5g per jar (more for the berry and banana versions).
  • Coconut Bounty is the fatty one: at 15g fat it’s double the others — coconut milk and shredded coconut do that. Still under 420 cal.
  • Macros: each flavour’s numbers reconcile with a ~30g protein scoop; no corrections needed.