If you’ve ever opened your fridge in the morning thinking, “What am I going to eat?” —this one’s for you. These Carrot Cake Overnight Oats are one of my absolute favorites from the FASTer Way to Fat Loss meal guides, and I make them often.

One of the best parts about being a FASTer Way client is that you don’t have to guess what to eat. Every week, you get a done-for-you meal plan built to help women in midlife balance hormones, boost metabolism, and burn fat — without cutting calories or carbs.

It’s like having a nutrition GPS. You can drive aimlessly and hope you’ll get results, or you can follow the map and know you’re headed in the right direction… fast.

My Personal Spin

I’ve made this recipe exactly as written in the FASTer Way app, but over time, I’ve adjusted it a little to fit my preferences and active lifestyle. I use quick oats instead of rolled oats for a softer texture, skip the yogurt topping because it honestly doesn’t need it, and cut the maple syrup to ½ tablespoon for just the right hint of sweetness.

These oats are perfect on days I’m playing hours of pickleball or have a full schedule. The balance of protein, carbs, and healthy fats keeps my energy steady for hours — no crash, no mid-morning hunger.

Carrot Cake Protein Overnight Oats

Ingredients

⅔ cup unsweetened almond milk
1 scoop Vanilla Protein Powder (I use THIS BRAND!)
½ cup quick oats (40g, dry)
¼ cup grated carrot (15g) (I buy the pre-shredded type)
1 tbsp chia seeds
¼ tsp cinnamon
⅛ tsp ground ginger
¼ tsp sea salt (i just use a pinch)
½ tsp vanilla extract
½–1 tbsp maple syrup, to taste
1 tbsp walnuts, roughly chopped

Instructions

In a 16-oz jar, combine almond milk and protein powder. Shake until smooth.
Add oats, carrot, chia seeds, cinnamon, ginger, salt, vanilla, and maple syrup. Shake and/or stir until fully combined.
Refrigerate overnight (or at least 8 hours).
In the morning, give it a stir and top with walnuts before serving.

Nutrition Breakdown (per serving)

Calories: 445
Protein: 29g
Carbohydrates: 51g
Fiber: 9g
Fat: 15g
Sugar: 14g

This breakfast delivers everything a midlife woman needs — protein for lean muscle, fiber for gut health, and complex carbs for energy that lasts through your morning workout, walk, or pickleball matches.

You might be thinking, but Jill… isn’t that too many carbs? But what if I told you that restrictive mindset is what has been holding you back all this time? If you are tired during the day but wired at night… If you don’t feel like you have the energy it takes to play game after game of pickleball or tennis.. or you can’t keep up with your grandkids… this may be the exact reason! We have to fuel our bodies with the right amount of carbs at the right times.

Can I just tell you how exciting it is to wake up the next morning and know you these are ready and waiting for you to dive in?!

Why It Works

✔️ Balanced Macros for Midlife: The right mix of protein, carbs, and healthy fats to keep you energized and satisfied.
✔️ No Guessing: You can make it the night before and wake up to a ready-to-eat, nutrient-dense meal.
✔️ FASTer Way Approved: This is the kind of easy, real-food recipe my clients love — and one of many you get with your meal plan.

The Bigger Picture

The FASTer Way to Fat Loss meal plans take the guesswork out of healthy eating. You don’t have to scroll Pinterest or track macros because it’s all done for you. The plan teaches you how to fuel your body for fat loss, strength, and hormonal balance, especially in midlife when everything feels like it’s changing.

If you’ve ever thought, “I just need someone to tell me what to eat and when,” that’s exactly what you get when you join my next 21 Day Reset.

Ready to Get Started?

When you join the FASTer Way, you’ll get:
✅ Weekly meal plans like this one
✅ 30-minute workouts that build lean muscle
✅ Daily coaching and accountability

Click HERE to join my next 21 Day Reset and start fueling your body the smart way… so you can feel strong, energized, and ready for anything (even a few pickleball matches).

Carrot Cake Overnight Oats: The High-Protein Breakfast I Rely On for Busy, Active Days