Platr Overnight Oats Weekly Plan

Toasted Coconut Overnight Oats are now the rest-day breakfast/cost saver: they replace a full regular entree on each rest day while keeping calories and protein on target. No Fairlife, no snack boxes, no Greek yogurt parfaits, and no low-carb Philly.

Lift days: Mon / Tue / Thu / Sat Rest days: Sun / Wed / Fri 24 Platr entrees 3 overnight oats 15 bagels 0 Fairlife shakes No parfaits / no Philly

Daily Macro Targets vs This Plan

Lift avg
2514
target 2500
Lift protein
194.6g
target 180g
Lift carbs
347.9g
target 355g
Lift fat
36.6g
target 40g
Rest avg
2205
target 2200
Rest protein
203.2g
target 200g
Rest carbs
213.5g
target 215g
Rest fat
52.3g
target 60g

Buy This

QtyItem
3Platr Large Chicken Fajitas with Cilantro-Lime Rice & Grilled Vegetables
3Platr Large Smokey Chipotle Chicken
3Platr Large Grilled Chicken with Broccoli
2Platr Large Cajun Grilled Chicken with Sweet Potatoes and Green Beans
1Platr Large Beef Bulgogi and Glazed Carrots
3Platr Regular Chicken Fajitas with Cilantro-Lime Rice & Grilled Vegetables
3Platr Regular Cajun Grilled Chicken with Sweet Potatoes and Green Beans
2Platr Regular Grilled Chicken with Broccoli
2Platr Regular NY Cart Chicken Bowl
1Platr Regular Protein BBQ Mac & Cheese
1Platr Regular Grilled Chipotle Chicken Wrap
3Platr Toasted Coconut Overnight Oats
0Platr Protein Snack Boxes
15Full-size cinnamon raisin bagels; 14.5 used
0Fairlife shakes

Shopping Checklist

Sunday
Rest
2183Calories
204gProtein
202.5gCarbs
53gFat
  • Platr: Regular Protein BBQ Mac & Cheese
  • Platr: Regular NY Cart Chicken Bowl
  • Platr: Regular Chicken Fajitas with Cilantro-Lime Rice & Grilled Vegetables
  • Platr: Regular Cajun Grilled Chicken with Sweet Potatoes and Green Beans
  • Breakfast: Toasted Coconut Overnight Oats
vs rest target: -17 cal+4P / -12.5C / -7F
Monday
Lift
2565Calories
190.5gProtein
351gCarbs
42.8gFat
  • Platr: Large Chicken Fajitas with Cilantro-Lime Rice & Grilled Vegetables
  • Platr: Large Smokey Chipotle Chicken
  • Platr: Large Beef Bulgogi and Glazed Carrots
  • Carbs: 3.5 cinnamon raisin bagels
vs lift target: +65 cal+10.5P / -4C / +2.8F
Tuesday
Lift
2506Calories
196gProtein
352gCarbs
33.8gFat
  • Platr: Large Chicken Fajitas with Cilantro-Lime Rice & Grilled Vegetables
  • Platr: Large Smokey Chipotle Chicken
  • Platr: Large Grilled Chicken with Broccoli
  • Carbs: 3.5 cinnamon raisin bagels
vs lift target: +6 cal+16P / -3C / -6.2F
Wednesday
Rest
2229Calories
205.5gProtein
211.2gCarbs
55gFat
  • Platr: Regular Grilled Chipotle Chicken Wrap
  • Platr: Regular Chicken Fajitas with Cilantro-Lime Rice & Grilled Vegetables
  • Platr: Regular Grilled Chicken with Broccoli
  • Platr: Regular Cajun Grilled Chicken with Sweet Potatoes and Green Beans
  • Breakfast: Toasted Coconut Overnight Oats
vs rest target: +29 cal+5.5P / -3.8C / -5F
Thursday
Lift
2474Calories
196gProtein
343.8gCarbs
34.3gFat
  • Platr: Large Chicken Fajitas with Cilantro-Lime Rice & Grilled Vegetables
  • Platr: Large Grilled Chicken with Broccoli
  • Platr: Large Cajun Grilled Chicken with Sweet Potatoes and Green Beans
  • Carbs: 3.5 cinnamon raisin bagels
vs lift target: -26 cal+16P / -11.2C / -5.7F
Friday
Rest
2204Calories
200gProtein
226.7gCarbs
48.8gFat
  • Platr: Regular Chicken Fajitas with Cilantro-Lime Rice & Grilled Vegetables
  • Platr: Regular Cajun Grilled Chicken with Sweet Potatoes and Green Beans
  • Platr: Regular Grilled Chicken with Broccoli
  • Platr: Regular NY Cart Chicken Bowl
  • Breakfast: Toasted Coconut Overnight Oats
  • Carbs: 0.5 cinnamon raisin bagel
vs rest target: +4 cal+0P / +11.7C / -11.2F
Saturday
Lift
2509Calories
196gProtein
344.8gCarbs
35.8gFat
  • Platr: Large Grilled Chicken with Broccoli
  • Platr: Large Smokey Chipotle Chicken
  • Platr: Large Cajun Grilled Chicken with Sweet Potatoes and Green Beans
  • Carbs: 3.5 cinnamon raisin bagels
vs lift target: +9 cal+16P / -10.2C / -4.2F
Lift day ruleEat 3 large Platr meals and 3.5 bagels. Keep lift days oat-free so carbs stay close to target.
Rest day ruleEat 4 regular Platr entrees plus Toasted Coconut Overnight Oats. Friday adds a half bagel to land exactly at 200g protein.
Macro noteToasted Coconut Overnight Oats use 390 cal / 30P / 45C / 10F; bagels use 290 cal / 11P / 56C / 1.5F. Vanilla Berry oats are an easy swap but drop 5g protein.