Macro Counting: Overnight Oats - A million different ways!

If you've never heard of Macro Counting before, don't worry, I'll make it easy for you.

All food is made up of a combination of three macronutrients and a bunch of micronutrients. The three macronutrients (called macros) are Carbohydrates, Protein, and Fat. Micronutrients are things like vitamins and minerals.

Macro Counting is basically a fancy name for paying attention to how much carbs, protein and fat you're eating.

Why bother Macro Counting? Because paying attention to how much you're eating of each can really help you if you have specific training and weight-loss/weight-gain goals. Plus, our bodies need a combination of all three in order to function properly! 

There are ways to calculate approximately how many macros you should have each day, but for the sake of the length of this post, I'll save that for a later time.

This post is all about how to hit your macros better, using Overnight Oats as the base recipe!

Overnight Oats - A million different ways!

Alright. Let's start with our Overnight Oats recipe as a baseline:


  • 1 Cup Old Fashioned Oats
  • 1 Cup Almond Milk (You can use regular milk if you'd like. Just adjust the milk macros.)
  • 1 Teaspoon Cinnamon (optional)

Overnight Oats Macro Breakdown using Almond Milk (336 Calories*):

  • Carbs: 57 grams
  • Protein: 11 grams
  • Fat: 9 grams

*Rounded because they aren't perfect amounts


  1. In a small mason jar, add oats and milk.
  2. Add your choice of toppings and secure lid on top.  
  3. Shake to thoroughly mix.  
  4. Put in the refrigerator at least 6 hours before consumption. Will last up to 4 days.  

Now let's talk toppings! Below I have categorized topping ideas according to their MAIN macro source. Meaning although most of them have all three macros in them, there is one macro that makes up the highest percentage of the calories you are taking in.

To Add Carbs:

Blueberries (1 cup = 84 Calories):

  • Carbs: 14 grams
  • Protein: 1 gram
  • Fat: 0.3 grams

Strawberries (1 cup, halves = 49 Calories):

  • Carbs: 11.7 grams
  • Protein: 1 gram
  • Fat: 0.5 grams

Apple (Honeycrisp, may vary depending on apple type) (1 cup = 80 Calories):

  • Carbs: 22 grams
  • Protein: 0
  • Fat: 0

Maple Syrup (Pure) (4 Tablespoons = 210 Calories):

  • Carbs: 53 grams
  • Protein: 0
  • Fat: 0

Coconut Sugar (1 Teaspoon = 15 Calories)

  • Carbs: 4 grams
  • Protein: 0
  • Fat: 0

*More ideas to add Carbs: Raisens, Dates, Raspberries, Honey...

To Add Protein:

Protein Powder (1 Scoop 1st Phorm Protein Powder = 100 Calories)*

  • Carbs: 3 grams
  • Protein: 20 grams
  • Fat: 1 gram

*If you add protein powder, you may want to add extra milk

*More ideas to add Protein: Try different protein powders for different numbers.

To Add Fat:

Walnuts (1/5 cup = 200 Calories):

  • Carbs: 4 grams
  • Protein: 5 grams
  • Fat: 20 grams

Almond Butter (2 Tablespoons = 210 Calories):

  • Carbs: 6 grams
  • Protein: 7 grams
  • Fat: 18 grams

*More ideas to add Fat: Almonds, other types of nuts/nut-butters, use high fat milk, half and half or cream instead of milk.

If you have never macro counted, this is probably not the most helpful blog (what does it all mean, anyways?!). But over time I hope to help you better understand the meaning and application of things like this. If you are macro counting, I hope you found this blog helpful in your quest to hit those macros! You got this! (Insert high five)