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 3 – Allowable Foods

Phase 3 marks the switch from diet to lifestyle, and is meant to be permanently followed in order to maintain health, energy, and consistent ratios of nutrients. One to two servings of alcohol continue to be allowed, but not suggested, daily. Similar to the previous Phases, caffeine is allowed but not recommended, and 1 tsp of sugar can be added as a sweetener. Sugar can be added up to 6 teaspoons/24 grams per day, including all forms of sugar, processed and not. Grains can be increased to four 1/2 cup servings per day, including all forms of grains. For both sugar and grain, processed foods are allowed, but not recommended.

Meals should be built with a ratio of 40% fat, 20% protein, and 40% carbohydrates. Continuing the pattern of the first two Phases, Always Hungry recommends starting with a serving of protein, adding a serving of carbohydrate (from fruits, legumes, grains, or sugars), and adding the fat in order to create a satisfying meal.

Phase 3 as a lifestyle, instead of a “diet,” allows for splurges and special occasions, without going overboard or feeling guilty.

Vegetables Fruits Sugar Grains


  • White potato
  • Fruit juices
Added sugar

>6 teas/24 g sugar

  • Brownies
  • Cake
  • Candy
  • Chips
  • Cookies
  • Custards
  • Donuts
  • Pies
  • Sorbet
  • Sugary drinks
4 – ½ c serv/day

  • Bread, all
  • Bagels
  • Buns/Rolls
  • Corn bread
  • Eng muffin
  • Pita
  • Cereals
  • Crackers
  • Pancakes
  • Pizza
  • Popcorn
  • Pretzels
  • Rice cakes
  • Stuffing
  • Taco shell
  • Tortilla
  • Waffle
  • White rice