Overnight Oats

This is such a great go-to, grab-and-go, easy breakfast. There are many combinations and examples found on the web – everyone has a unique take on this simple meal.


  • ¼ cup steel cut oats
  • 1 cup milk (whole, almond, coconut, soy)
  • 2 Tbsp nuts
  • ½ cup berries
  • 1 tsp cinnamon, nutmeg, or cardamom, (optional)


1. Measure ¼ cup steel cut and put in a container (Mason jars are all the rage for this, but I just use my tupperware.

2. Add milk of choice and let sit in the fridge overnight.

3. Top with nuts and berries and enjoy.

Enough for one. Double, triple, quadruple for more people.



Breakfast Scramble


  • 2 eggs
  • ¼ cup chopped vegetables (bell pepper, onion, etc)
  • 1 Tbsp cheese (feta, cotija, shredded cheddar/jack combo) or 1/4 avocado
  • ¼ cup black beans
  • ¼ cup tomato salsa
  • Cilantro
  • 1 corn tortilla (optional for Phase 1 & 2)


1. Heat up a pan and drizzle with oil.

2. Chop up vegetables and add to pan once hot. Cook for 5-10 minutes.

3. In a bowl, scramble eggs with milk or water and add to the pan.

4. When eggs are almost cooked through, add cheese and beans and mix.

5. Plate with tortilla and top with salsa and cilantro.

Enough for one. Double, triple, or quadruple for more people.


Phase 2 – Allowable Foods

Phase 2 lasts from 1-6 months, depending on individual need and reaction to the reintroduction of grains. One to two servings of alcohol are allowed, but not suggested, daily. Caffeine is allowed, but not recommended, and 1 tsp of sugar can be added as a sweetener. Starchy vegetables, tropical fruits, grains, and honey or maple syrup as a sweetener.

Meals should be built with a ratio of 40% fat, 25% protein, and 35% carbohydrates, adding in grains and starchy vegetables. Similar to Phase 1, Always Hungry recommends starting with a serving of protein, adding a serving of carbohydrate (from starchy vegetables, fruits, legumes, or grains), and adding the fat in order to create a satisfying meal. In addition to the foods listed below, up to 1oz of dark chocolate (at least 70%) is allowed.

Vegetables Fruits Legumes Sugar Grains
PHASE 2 Starchy Veggies

½ cup instead of grain per day

  • Acorn squash
  • Beets
  • Butternut squash
  • Green peas
  • Parsnips
  • Plantain
  • Pumpkin
  • Sweet potato
  • Yam
Tropical Fruits

  • Banana
  • Cantaloupe
  • Honeydew
  • Mango
  • Papaya
  • Pineapple
  • Watermelon
  • Applesauce
  • Dried fruit
  • Baked beans
>3 tsp/12 g sugar per day

  • Milk, chocolate
  • Honey
  • Maple syrup
  • Ice cream
3 – ½ c servings per day

  • Amaranth
  • Barley
  • Bread – whole
  • Cereal – fiber
  • Brown rice
  • Buckwheat
  • Corn (some)
  • Farro
  • Millet
  • Oats
  • Pasta
  • Quinoa
  • Rye
  • Wheat berries
  • Wild Rice