Oats are a great choice for breakfast. Don’t worry, I didn’t forget about the protein! This Raspberry Cheesecake Overnight Oats recipe includes cottage cheese, which has 14 grams of protein per serving. For those of you who hear “cottage cheese” and run for the hills, stick with me. After combining the oats, cottage cheese and almond milk with the berries, honey and vanilla and allow to sit in the fridge overnight, you’ll have a delicious breakfast waiting for you in the morning…and you won’t think twice about the cottage cheese.

For an extra-healthy, protein-rich boost, top off the Raspberry Cheesecake Overnight Oats with hemp seeds and you’ll have a full 30 grams of protein without using eggs or protein powder. Hemp seeds are a great plant-based source of protein and full of essential amino acids. Of course, you can always eat the Raspberry Cheesecake Overnight Oats straight out of the container, but you are welcome to top it with raspberries, your favorite nuts, yogurt, granola or nut butter—get creative and enjoy!

This recipe for Raspberry Cheesecake Overnight Oats is…

Grab-and-go

Worry-free

Added-sugar-free

Delicious

Indulgent

Protein-rich

Full of amino acids

Raspberry Cheesecake Overnight Oats Ingredients

½ cup fresh raspberries

1 teaspoon honey

1 teaspoon vanilla extract

½ cup oats

½ cup full-fat cottage cheese

½ cup plant-based milk

2 tbsp. hemp seeds (optional)

Raspberry Cheesecake Overnight Oats Instructions

In a bowl, mash together the berries, honey and vanilla until a compote is formed. Add oats, cottage cheese and plant-based milk. Stir until combined. The mixture will seem dry—no worries! Allow to refrigerate overnight or for at least 8 hours. Top with extra raspberries and your favorite nuts.

Raspberry Cheesecake Overnight Oats Nutrition Facts

Per serving:(1 serving)

Calories: 353 (calculated without hemp seeds)

Carbs: 44.2 g

Protein: 20.3 g

Fat: 9.9 g

So the question remains: Does eating fat make you fat or does it fuel fat loss? The truth is, the answer is yes to both. While no studies have actually linked natural animal fats and plant-based fats to weight gain, it has been shown that regularly consuming processed, refined oils will lead your body to store excess fat. Let’s break down which fats are good and which fats are bad, so you can make the best dietary choices and reap the benefits of nourishing fats.

Good Fats

Let go of your fear of fat and start adding more good fats to your diet! These fats are essential for achieving optimal health as well as losing excess body fat. According to researchers at Washington University School of Medicine in St. Louis, “The ‘old’ fat stored in your body, especially around your belly, thighs or butt, cannot be burned efficiently without ‘new’ fat to help the process. Dietary fat helps break down existing fat by activating fat-burning pathways through the liver.”

Even more, in 2015, the Dietary Guidelines Advisory committee removed any recommendation of limiting dietary fat and cholesterol in its guidelines. Consuming dietary fat not only boosts your metabolism and increases fat burning, it also ensures you feel fuller longer, stabilizes your blood sugar levels, promotes better brain function, balances your hormones, increases your nutrient absorption from the food you eat and supports a healthy digestive system, among many other benefits.

Adopting a ketogenic diet is not mandatory to reap the many benefits of consuming dietary fat. Knowing the types of fat that fuel fat loss, as well as eating a balanced diet, will provide you with amazing health and fitness results. So which fats are considered “good”?

Good fats include organic extra-virgin olive oil, organic virgin coconut oil, flaxseed oil, sesame oil, avocado oil, avocados, olives, coconut butter, full-fat coconut milk, nuts and seeds (dry roasted or raw), nut and seed butters (no added sugar or processed oils), salmon, grass-fed meat, pasture-raised eggs, grass-fed ghee and grass-fed butter.

Bad Fats

The claim that “eating fat makes you fat” holds some truth. On one hand, good fats are required in the process of breaking down excess body fat, while on the other, bad fats promote fat storage.

The main sources of bad fat in our diet come from processed, refined oils, also known as hydrogenated oils, as well as trans fats. Hydrogenated oils and trans fats have been shown to damage your metabolism by putting a coating on your cells. This coating damages your cell receptors and stops you from burning calories like you normally would. These fats and oils also cause inflammation, leading to signs of aging, as well as greatly increasing LDL (bad) cholesterol levels.

Hydrogenated oils and trans fats have been scientifically engineered to be solid at room temperature and are found in most packaged foods, baked goods and fried foods. Unfortunately, that means they are found in your favorite coffee creamers, salad dressings, cereals, crackers, pretzels, chips and frozen dinners. Hydrogenated oils and trans fats come from margarine, canola oil, vegetable oil, sunflower oil, safflower oil, peanut oil, corn oil and cottonseed oil, to name a few.

Another way eating fat can lead to excess body fat is through eating too many fats high in omega-6 fatty acids. Omega-6s are required by your body in only small amounts. For optimal health, you must maintain a proper ratio between omega-6s and omega-3s. When you disrupt the ratio, you will cause your body to store excess body fat. According to the American Journal of Clinical Nutrition, the average American eats a omega-6 to omega-3 ratio of anywhere from 12:1 to 25:1, while many health experts recommend a ratio between 4:1 and 1:1. That’s a big difference!

Not only does an improper ratio promote weight gain, it causes inflammation in your body that leads to signs of aging, such as wrinkles and cellulite. The bad fats you should try to reduce in your diet include hydrogenated and partially hydrogenated oils, canola oil, vegetable oil, sunflower oil, safflower oil, peanut oil, corn oil, cottonseed oil, oil-roasted nuts, cooked olive oil, non-grass-fed meats and dairy products.

6 Tips for Eating Good Fats

1. Limit Omega-6 Fatty Acids and Processed Oils

Limit your omega-6 intake is by avoiding grain-fed meats and dairy products. Always look for grass-fed meats and, even better, the American Grassfed Association (AGA) seal on the package.

To avoid processed oils, which are also high in omega-6s, cook your own meals more often, as restaurants usually cook their food in canola, vegetable, soybean or peanut oil. What may look like a healthy grilled chicken salad most likely is smothered in one of these health-damaging oils. Limiting the amount of packaged foods you consume and focusing on cooking whole foods will also help reduce the omega-6s and processed oils in your diet.

When purchasing packaged foods, avoid these bad fats by looking at the list of ingredients before studying the nutritional facts. If something contains a bad fat, looking at the amount it contains is irrelevant. Just don’t buy it!

2. Cook with the Right Fats

Depending on the oils you cook with and the heat at which you cook them, you may be damaging your health. When oils exceed their smoke point, they become oxidized and rancid and release free radicals. Exposure to these free radicals greatly accelerates signs of aging, such as wrinkles, gray hair and loss of hair and skin elasticity.

The safest oils and fats for cooking include coconut oil, avocado oil and organic, grass-fed butter and ghee. They have a higher smoke point and are less likely to go rancid when cooking.

While olive oil provides countless health benefits, many health experts recommend not using it as your go-to cooking oil. Olive oil has a lower smoke point than the fats and oils listed above, and when cooked with, it will likely expose you to free radicals. Continue to include olive oil in your diet by adding it to your meal after it’s fully cooked.

Canola oil and vegetable oil are other common household cooking oils. Not only do these oils have a very low smoke point and are not suitable for cooking, they should be avoided in general.

3. Eat Your Vegetables with Fat

Depriving yourself of the right fats in your diet also deprives you of absorbing vitamins and minerals from your foods. Fat-soluble vitamins like A, D, E and K need the presence of fat in order to be absorbed by our bodies.

While eating a giant salad is extremely healthy, if eaten with a low-fat salad dressing or a salad dressing made from processed oils, your body will not absorb all of the essential nutrients it contains. Low-fat salad dressings can be packed with sugar or toxic chemicals and additives that increase fat storage. Dressings made from canola oil, vegetable oil, soybean oil or any similar processed oil with also slow your metabolism.

Pair your greens with a healthy oil and you will increase your nutrient absorption, stay much fuller longer and increase your fat burning.

4. Don’t Be Scared of Egg Yolks and Red Meat

Egg whites sound healthier, right? Actually, when you toss out the yolk, you are throwing out the most nutritious part of the egg. Just how eating fat doesn’t make you fat, cholesterol in eggs is not correlated to the cholesterol levels in your bloodstream. Eggs have the perfect balance of protein and fat, which will stabilize your hunger hormones and keep you feeling full and satisfied for hours. Don’t be scared—eat the whole egg!

Similarly, it has been disproven that there is a correlation between the saturated fat content in red meat and the risk of heart disease.

If you include red meat and eggs in your diet, buying the highest quality is worth the extra money if you want to reap the health benefits. When a cow or chicken is fed a grain-based diet, their meat or eggs contain a higher amount of omega-6 fatty acids and a lower amount of vitamins than grass-fed meat and pasture-raised eggs.

5. Increase Your Omega-3 Fatty Acid Intake

Try to include more omega-3s in your diet. Not only will it help you balance your omega-6 to omega-3 fatty acid ratio, it also helps regulate your blood sugar, decrease your stress hormone levels, promote lean muscle mass and fat loss, and reduce anxiety, inflammation and muscle soreness.

Flaxseed, chia seeds, fish (especially wild Alaskan salmon), walnuts, organic tofu, tempeh, navy beans, grass-fed beef, red lentils, wild rice and omega-3-enriched eggs and dairy products are a few omega-3-rich foods you can easily add to your meals in order to reach the proper ratio.

Most health experts recommend taking a daily high-quality omega-3 supplement to help keep your ratios in check.

6. Buy Real Olive Oil

An estimated 70% of olive oils found on store shelves are fake. These products have been mixed with lower-quality oils—usually canola, vegetable or soybean oil—making them cheaper to produce and sell. And as we already know, those hydrogenated oils should be avoided!

How do you know if an olive oil is fake? Generally, if the price is low, the quality is most likely low (although that is not always the case). Always look for cold-pressed extra-virgin olive oils, which have a darker color—if not, it’s most likely an oil blend. High-quality olive oils are often found in a darker-colored glass bottle, which prevents it from going rancid. Also, if you do a taste test, a real olive oil should create a weird feeling in the back of your throat or even make you cough.

Chelsea Morrow

No matter what your fitness goals are—whether you’re hitting the gym to get toned, build strength, or lean out—consuming higher amounts of protein is essential to your success.

Your body requires protein in order to repair and rebuild muscle fibers broken down during high -intensity workouts. This helps you gain lean body mass and shed excess body fat. Additionally, protein helps you feel satisfied longer, reduce your unhealthy food cravings, and stabilize your blood sugar.

As important as it is to consume protein, many people seriously struggle with knowing where to incorporate it into their diet. Eat more egg whites, add extra chicken, drink another protein shake…that gets boring quickly!

Working toward your fitness goals requires you to develop healthy eating habits. This may leave you forcing down foods you know to be healthy, but you don’t exactly enjoy eating. So you chomped on a protein bar that tasted like cardboard instead of reaching for a gooey chocolatey brownie. While that is amazing discipline, and we applaud you, you most likely are feeling deprived of the foods you love most.

What if getting more protein was simple and delicious? And, what if clean eating included the foods you love?

With our favorite healthy protein dessert recipes, you will never be bored again!

These are the best protein-packed dessert recipes that will allow you to indulge in dessert guilt-free! Not only are they packed with protein, but they contain zero processed sugar, are made of whole food ingredients, and are extremely delicious! Quit depriving yourself, quit sabotaging your hard work with sugar-filled foods, and try out our favorite healthy protein dessert recipes now.

Cinnamon Roll Mug Cake

Cinnamon rolls no longer have to be a special treat with this high protein dessert recipe! With a whopping 32g of protein and taking only 60 seconds to whip up, this high-protein dessert is a perfect choice for breakfast, or post-workout snack, on the go. Get excited about waking up in the morning or crushing your workout with this cinnamon roll mug cake, inspired by The Big Man’s World.

Ingredients (Single Serving):

• 1 scoop vanilla protein powder
• 1 tbsp. coconut flour
• ¼ cup egg whites
• ¼ cup unsweetened almond milk
• ½ tsp. baking powder
• 1 tsp. cinnamon
• ¼ tsp. vanilla extract
• 1 tbsp. raw honey or stevia to taste
• Glaze: 1 tbsp. coconut butter & a pinch of cinnamon

Directions:

Spray a microwavable mug with cooking spray (we love coconut oil spray). Stir protein powder, baking powder, coconut flour, cinnamon, sweetener of choice together until evenly combined.

Add egg whites, almond milk, and vanilla extract. Add more almond milk if needed (a thick batter is the desired consistency). Microwave for 60 seconds, or until the center is cooked (microwave time varies depending on microwave).

Make the glaze by melting coconut butter with a pinch of cinnamon and drizzle over top.

Calories: 312   |   Fat: 12g   |   Carbs: 10g   |   Sugar: 4g   |   Protein: 32g

*Did you know the majority of conventional honey sold on the grocery store shelves isn’t real? According to Food Safety News, a mere 24% is true honey. The other 76% have been turned into syrups filled with sugar. Be sure to buy your honey at local health food stores, Whole Foods, or Trader Joe’s to ensure you are purchasing the real deal. Always look for pure, unpasteurized, unfiltered honey. Unfortunately, you won’t find an organic choice as the USDA does not have an organic honey certification.

Our favorite brand is Wee Bee Honey Naturally. Very different than your normal honey “syrup,” their honey still contains the bee pollen, propolis, and honeycomb, and has a delicious frosting-like consistency!

Chocolate Protein Mocha

Does your morning routine include swinging by Starbucks to pick up a caffe mocha to jump-start your day? Sorry to disappoint, but you are technically indulging in dessert for breakfast! A grande Starbucks caffe mocha made with 2% milk, contains 42g of carbs and 34g of sugar. Hmmm…probably not the best way to start your day. With our extra chocolatey, super creamy, high -protein mocha dessert recipe, you won’t struggle to make the switch. Plus, a high-protein breakfast helps curb your hunger and food cravings throughout your entire day!

Ingredients (Single Serving):

• 1 scoop chocolate protein powder
• 1 cup unsweetened almond milk
• ¼ cup organic coconut milk
• 1 tbsp. cacao powder – optional for a more chocolatey flavor!
• Stevia to sweeten
• Optional: Use almond milk instead of coffee

Directions:

Stir all ingredients together in a microwavable mug. Microwave until hot. Enjoy!

Calories: 257   |   Fat: 15g   |   Carbs: 11g   |   Sugar: 2g   |   Protein: 22g

*Full-fat coconut milk: Are you wondering about the difference between boxed coconut milk and full-fat coconut milk? Full fat coconut milk has a much higher content of coconut than water, making it thicker and creamier than boxed coconut milk (that’s why we love it!).

While coconut milk contains naturally occurring sugar, many non-organic brands love to add extra sugar. Double check the ingredients before purchasing!

Depending on the coconut milk, the cream will have separated from the water. Be sure to stir well before adding to your recipe. To prevent the separation, choose a coconut cream that contains guar gum. According to Dr. Josh Axe, popular wellness physician, this additive is perfectly healthy in small amounts such as this.

With no separation, extra creaminess and a twist off cap to easily store for later, our go-to choice is So Delicious Culinary Coconut Milk Original. Also enjoy it in coffee, sauces and soups.

Peanut Butter Pudding

Is it just us, or is it extremely satisfying eating peanut butter straight out of the jar? Unfortunately, eating a few heaping spoonfuls of peanut butter can quickly rack up your calorie and fat intake! Thankfully we discovered peanut butter powder. We love mixing it with a metabolism boosting fat like avocado and chia seeds, making us feel full and nourished. This amazing protein dessert recipe provides you with not only 18g of protein but gives you a full cup of peanut butter you can dive into, guilt-free!

Ingredients (Single Serving):

• 6 tbsp. peanut butter powder
• ½ cup avocado
• 1 tbsp. chia seeds
• 1 tsp. vanilla extract
• Stevia to taste
• Optional: Add cacao powder or buy chocolate peanut butter powder for a “Nutella”-like dessert!

Directions:

Combine all ingredients in a cup or small bowl. Slowly add water and stir. Continue to add water until a pudding consistency is reached.

Calories: 327   |   Fat: 19g   |   Carbs: 25g   |   Sugar: 0g   |   Protein: 18g

*Stevia is an awesome plant-based alternative to processed sugar and artificial sweeteners but, you must beware of the brand you select. The trend these days is for brands to add toxic additives to their products, and stevia is no exception. Watch out for brands selling stevia containing dextrose, xylitol, glycerin, inulin, erythritol, and maltodextrin. Many times there is more of these toxic chemicals than there is actual stevia. These ingredients may cause abnormal digestion, along with many other harmful side effects. Try out Sweetleaf Natural Stevia for a chemical-free natural sweetener!

Protein Cookie Dough

What are your macro goals? At Burn Boot Camp, 45% of our daily caloric intake comes from protein, 35% from carbohydrates and 20% from fat. With chickpeas, almond butter, and protein powder, this healthy protein recipe, inspired by Eating Bird Food, contains the perfect balance of carbs, fat and protein to easily meet your macro goals. Made only from safe plant-based ingredients, you can enjoy scoop after scoop of this uncooked cookie dough worry free!

Ingredients (Serves 6):

• 1 15 oz. can chickpeas
• 1 scoop vanilla protein powder
• 2 tbsp. almond or cashew butter
• 1 tsp. Vanilla extract
• 1 tbsp. honey
• ¼ cup cacao nibs
• Add more honey or stevia for a sweeter taste

Directions:

Add chickpeas to a food processor and process until smooth. Use a rubber spatula to scrape down the sides if needed. Add protein powder, almond/cashew butter, honey, and vanilla extract. Process until a ball of dough forms. Scape down the sides again. Add cacao nibs and pulse 3 times.

Serving size: ¼ cup   |   Calories: 160   |   Fat: 6g   |   Carbs: 19g   |   Sugar: 4g   |   Protein: 9g

*Consuming any sort of nut butter, such as almond or cashew, does wonders for your health. These healthy fats helps you burn more fat, add more protein to your diet, and decrease your appetite. But, it is crucial to choose nut butters that contain zero added ingredients. Most brands love to include unneeded ingredients such as oils and sugar. If you are buying almond butter, the only ingredient should be almonds, and cashew butter should only contain cashews. This is also something to be mindful of when buying any sort of nuts or seeds. Our go-to place to purchase healthy nut butters is Trader Joe’s. Don’t have one near you? Check out Kevala Premium Natural Cashew Butter.

Pumpkin Protein Bread

Everyone loves a delicious loaf of home-baked bread… unfortunately, it does not always love us back! If you are striving to build muscle, get toned, or lose weight, baked goods packed with fattening ingredients are your enemy and help contribute to excess weight gain. Make them your best friend by trying out this extremely moist and satisfying high -protein dessert recipe, inspired by Protein Pow. Made with only gluten-free ingredients (yes, buckwheat is gluten free!), low calorie, low carb, high in protein, and incredibly delicious, why wouldn’t you bake this nutritious pumpkin protein bread?

Ingredients (Serves 8):

• 1 can pumpkin puree
• ½ cup protein powder (chocolate, vanilla or cinnamon)
• ¼ cup buckwheat flour (or gluten-free oat flour)
• ½ egg whites
• 1 tbsp. organic pure maple syrup
• ½ tsp. baking powder
• 1 tbsp. vanilla extract
• ½ tbsp. pumpkin pie spice

Instructions:

Preheat oven to 330F. Using a high-speed blender, food processor, or handheld mixer, blend all ingredients together. Pour mixture into a bread pan (ours was 6.5 x 3) and bake for 60 minutes. Poke with toothpick and continue to bake until toothpick pulls out clean.

Make your own gluten-free oat flour by blending rolled oats in a high-speed blender or food processor until it turns into flour.

Serving size: 1 slice   |   Calories: 75   |   Fat: 1g   |   Carbs: 9g   |   Sugar: 2g   |   Protein: 7g

**Maple syrup nourishes you with vital vitamins, minerals, and antioxidants and helps improve your digestion. Most likely, you are actually consuming pancake syrup, not maple syrup, which is simply a big sugar bomb. Maple syrup is naturally sweet and delicious, so why do brands destroy it by adding processed sugar and other undesirable ingredients? Who knows! What we do know is that in order to gain the health benefits of maple syrup, you must select 100% pure organic maple syrup.

Regardless of being a natural sweetener, maple syrup remains a form of sugar and should be consumed in moderation.

Fudgy Black Bean Brownies

Finally you can say goodbye to your sugar -filled, highly processed protein bars that taste like cardboard and say hello to fudgey, chocolatey bliss! You won’t be able to get enough of these brownies, and that’s okay! This protein-dessert recipe, inspired by Minimalist Baker, contains only vitalizing whole food ingredients that will help you reach your health and fitness goals.

Ingredients (12 Brownies):

• 1 15 oz. can black beans (drained and rinsed)
• 2 egg whites or flax eggs*
• 3 tbsp. coconut oil
• ¾ cup cacao powder (or cocoa)
• ¼ tsp pink Himalayan sea salt
• 1 tsp. pure vanilla extract
• 2 tbsp. organic pure maple syrup
• 1 ½ tsp. baking powder
• Optional toppings: Pecans, walnuts, cacao nibs

Instructions:

Preheat oven to 350F. Using a food processor, high-speed blender, or handheld mixer, combine all ingredients together until smooth (excluding optional toppings). Consistency should be similar to chocolate frosting.

Add a tablespoon of water if needed, but avoid making the batter runny. Transfer batter into a nonstick muffin pan. Optional to top with nuts or cacao nibs. Bake for 20-25 minutes, or until the edges of the muffins begin to pull away from the sides of the pan. Allow brownies to cool for 30 minutes.

Flax eggs: To make one flax egg, combine 1 tbsp. ground flax seeds with 2 tbsp. of water in a small bowl. Let sit for 5 minutes before adding to recipe.

Serving size: 1 brownie   |   Calories: 140   |   Fat: 6g   |   Carbs: 22g   |   Sugar: 2g   |   Protein: 5g

(Nutritional information based on the use of flax eggs)

*Cacao. What is this funny word? Cacao is chocolate in its natural state, raw and much less processed. While cacao is packed with plentiful health benefits, when processed and turned into cocoa, the nutrient content is severely altered. If you want to boost your energy, enhance your mood, increase your fat burning, and stabilize your blood sugar, choose cacao! Our go-to choice is Health Works cacao powder and cacao nibs. Enjoy the rich dark chocolate taste and reap the benefits. Also give it a try in oatmeal, smoothies, and greek yogurt.

Protein FroYo (With greens!)

Self-serve FroYo has swept the nation! With shops popping up everywhere, it’s hard to keep your personal discipline and stay away, are we right? Stop depriving yourself and keep up with the trend by indulging in this high-protein dessert recipe, inspired by the Pancake Princess. You won’t even realize you are upping your protein, fruit and vegetable intake with this big bowl of creamy goodness!

Ingredients (Serves 6):

• 2 cups unsweetened Greek yogurt
• 1 large frozen banana
• 2 cups spinach (½ cup frozen spinach)
• 1 scoop protein powder (vanilla or chocolate)
• 3 tablespoons cacao nibs (optional)
• 1 tsp. pure vanilla extract
• Stevia to taste

Directions:

In a high-speed blender or food processor, blend all ingredients together. It is best to add the yogurt first, followed by the banana, spinach, and then protein powder for easier blending. Transfer into an ice cube tray and freeze. When ready to eat, simply blend frozen ice cubes together to form ice cream consistency.

Serving size: ½ cup   |   Calories: 127   |   Fat: 8g   |   Carbs: 9g   |   Sugar: 7g   |   Protein: 7g

*Many “health” food items are actually packed with sugar, including Greek yogurt. Steer clear of flavored yogurt, as the majority contain around 25g of sugar per serving. You might as well just eat a few spoonfuls of sugar. We fell in love with Chobani’s Plain Whole Milk Greek Yogurt!

If you love these healthy protein dessert recipes, find 25 more protein-packed recipes here!

Chelsea Morrow is a certified personal trainer and yoga instructor. After a six-year career as a professional figure skater, she now works at Burn Boot Camp HQ on the Marketing team and is passionate about educating all of Burn Nation about fitness, nutrition, and a positive mindset. Chelsea is also the author and mastermind behind The Blueprint, Burn Boot Camp’s weekly newsletter. She loves doing yoga, meditating, rock climbing, her dog Yogi, and eating Mexican food.