Breakfast
Overnight oatsOat semalaman
Oats, low-fat milk, banana, chia seeds
Per standard serving
380 kcal
Protein 16g (17%)Carbs 60g (62%)Fat 9g (21%)
What's on the plate
Oats, low-fat milk, banana, chia seeds
Oat, susu rendah lemak, pisang, biji chia
Why it's in the plan
Moderate protein; pair it with a high-protein snack on training days. It covers a typical 25% share of your daily calories as breakfast.
Portion for your target
| Daily target | Portion | Calories | Protein |
|---|---|---|---|
| 1,400 kcal | ×0.9 | 342 kcal | 14 g |
| 1,800 kcal | ×1.2 | 456 kcal | 19 g |
| 2,200 kcal | ×1.4 | 532 kcal | 22 g |
| 2,600 kcal | ×1.7 | 646 kcal | 27 g |
FitAI Coach scales portions between 0.6× and 1.8×. Values are estimates.
Find your target
Use the free calculator, or let the app work it out and plan every meal.
Calculate my calories