One of the best breakfast choices in terms of quality carbohydrate, and omega 3 fats. On the low end for protein so you would want to pair this with a protein focused side as well.


  • 1 Pint (16 oz.) Mason Jar
  • 40 grams Old Fashioned Rolled Oats
  • 1 Tbsp Chia Seeds (~14 grams weight)
  • 1 Tbsp Ground Flaxseed (~6.5 grams weight)
  • 1 tsp Matcha powder (2 grams weight)
  • Ground Cinnamon
  • 1 Cup Unsweetened Flaxseed Milk ( or swap your preferred milk variation)


  1. Measure out 40 grams (½ cup) of Old Fashioned Rolled Oats. You can substitute steel cut oats if you prefer these. I recommend avoiding quick oats as they will get a bit mushy. Add the oats into the mason jar.
  2. Add the 1 Tbsp Chia Seeds into the mason jar.
  3. Add the 1 Tbsp Ground Flaxseed into the mason jar.
  4. Add the 1 tsp (notice: teaspoon) of Matcha into the mason jar.
  5. Generously add Ground Cinnamon for flavor. Feel free to add as much or as little as you prefer.
  6. Pour in 1 Cup Unsweetened Coconut Milk.
  7. Stir all the ingredients and milk together and make sure the Matcha or Cinnamon hasn’t clumped up against any parts of the mason jar. Mix well.
  8. Store in the fridge for at least 5-6 hours (preferably overnight.)


  • 10g Protein | 35g Carbohydrate | 12g Fat | 288 Calories
  • Adding fruit or using different milk will change the above values


  • If you prefer the sweetened coconut milk feel free to substitute at the expensive of extra carbohydrate
  • You can easily scale up or down the amount of oats, chia seeds, flaxseed, or fruit to fit within your macros
  • In the morning add fruit if you like. Bananas, blueberries, or blackberries are my favorites