
Tropical Yogurt Parfaits contain 17g protein and 446 calories per serving, giving you a breakfast option with moderate protein across 4 servings. Quick assembly (no cooking required) makes this convenient for morning meal prep. Use this on days when you're splitting protein across multiple meals rather than relying on this alone.
Old-fashioned rolled oats (not instant, not steel-cut). Quaker is standard.
354
calories
13g
protein
6g
fat
4 servings per batch · ~393g each
Macro data sourced from USDA FoodData Central
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Set your goal to unlock — free, 30 secondsEach serving delivers 17g of protein with 446 calories, split across 11g fat and 73g carbs. The carb content makes this more of a carb-timing breakfast than a high-protein option.
This is a quick prep breakfast requiring minimal time on the stovetop and yields 4 servings, so you can assemble multiple breakfast portions in one session for the week ahead.
At 446 calories per serving with 73g of carbs, this recipe is better suited for maintenance or muscle-gain phases rather than a fat loss diet. The relatively low protein-to-calorie ratio (17g protein) makes it less ideal for satiety during a deficit.
Stovetop · 6 servings
Stovetop · 4 servings
Stovetop · 6 servings