Overnight protein muesli + full shot protein shakes

Overnight muesli

This post was created in partnership with Califia Farms.

Hi guys. Ashlae here. Remember me?

I was planning on coming here today and unloading the novel that is my transition from long distance running to heavy weight lifting but I kinda feel like I can’t come back after six weeks away and just be like HEY GUYS WANNA TALK ABOUT ALL THE WAYS I SABOTAGED MY LIFE FOR 15 YEARS? It’s a really sad and ugly story, and I’m very much content with it living in the privacy of a document on my laptop for just a little bit longer. Yesterday I nearly had a panic attack just thinking about the fact that soon the worst parts of my life would be on the WWW for anyone to see, so I listened to my gut and pumped the brake. And damn I felt so much better.

Anyway! I have some random notes/updates for you.

– As many of you know our turd of a president cut the advertising budget for the ACA (he also cut the enrollment period, amongst other things) (why is he suuuch a turd?), so my nice pal Collin put together a bundle of graphics to help spread the word about open enrollment (it starts soon!). Please download them and share them. Use of the official unofficial hashtag is totally optional. ;)

– We finished our kitchen! Which means a tiny loft reveal is on the horizon.. but if you want to peep our ~60 square foot balcony, you can head this way. I’m thrilled with how it turned out but bummed that the weather hasn’t been conducive to daily balcony hangs. Guess I should probably get used to it, eh?

– If you’re one of the people who’s contacted me about my new approach to physical activity, I finally put together a document I’m calling The OLC Guide to Lifting Heavy Things. Please note that 1) I am not a trainer/nutritionist and any training/nutrition questions should be directed toward someone who has tremendous knowledge about those sorts of things and 2) the guide is an outline of what works for my body; it might not work for yours.

– I am *still* working on the coconut milk/cream post. STILL. I’m currently trying to figure out if it’s possible to salvage a bad can of coconut milk (updated: it is) (HALLELUJAH) so once I get to the bottom of that mystery I’ll let you know. I’m also working on getting to the bottom of why some chilled coconut creams are smooth and luscious and others are hard as rocks (I think it has something to do with making the milk from fresh coconut meat vs. dried) (waiting on verification from a few companies). Stay tuned because exciting coconut milk things are unfolding and I can’t wait to share them with you.

That’s all I’ve got. HUGS TO EACH AND EVERY ONE OF YOU. <3

M U E S L IToasted coconutOvernight muesli + full shot protein shakesFull shot protein shakeOvernight muesli

Notes: If your protein powder isn’t sweetened, you’ll definitely want to add a little maple syrup to the muesli. I’d say 2-3 tablespoons. I prefer to use vanilla protein powder but chocolate and berry are delicious, too (ok maybe don’t use berry for the full shot protein shake, though). Depending on the protein powder you use, you may need to increase/decrease the almondmilk. If you don’t have muesli on hand, you can replace it with regular rolled oats. If you like icy protein shakes, throw everything in a blender, along with 2 cups of ice, and blend until smooth.

More protein-heavy goodness: single-serving vanilla protein waffle, chia + protein smoothie parfaits, falafel waffles, peanut butter + coconut (pea) protein bites, and smoky tempeh breakfast sandwiches.

This post is sponsored by Califia Farms, maker of my favorite non-GMO + carrageenan-free almondmilk (amongst other delicious beverages). All opinions are my own and I think Califia rules. 


Overnight muesli
1 cup (120g) unsweetened Bircher muesli
1 scoop (40g) vanilla protein powder
Pinch of fine sea salt

1 1/2 cups (330g) Califia Farms toasted coconut almondmilk

You’ll also need
1/2 cup homemade coconut yogurt
Homemade smooth + creamy peanut butter
1/2 banana, sliced
Dry-roasted peanuts
Stewed mixed berries
Flaked toasted coconut

In a small mixing bowl, whisk together the muesli, protein powder, and sea salt then stir in the almondmilk. Divide between two jars, cover with lids, and refrigerate overnight (or for at least eight hours). In the morning, top one jar with coconut yogurt, peanut butter, banana slices, dry-roasted peanuts, and flaked coconut then the other with homemade coconut yogurt, stewed mixed berries, and flaked coconut. Enjoy both immediately. If you want to save one of them for the next day, I’d keep the berry one (because day old bananas are gross).

Yield: 2 servings

Overnight muesli + full shot protein shakes


1 scoop (40g) vanilla protein powder
1 bottle (10.5 oz) Califia Farms full shot cold brew coffee
1 cup cold water

Add the protein powder to a large jar. Whisk in the cold brew coffee until the mixture is smooth and creamy then whisk in the cold water. Divide between two glasses and enjoy alongside a jar of overnight protein muesli. Or just enjoy both shakes on your own.

Yield: 2 small shakes or 1 large shake


Full shot


  • Reply Maggie 30 September 2017 at 1:30 PM

    Be gentle with yourself! You do a lot of good.

  • Reply Abby 30 September 2017 at 3:30 PM

    Glad you’re back! Can’t wait to hear all about your running to lifting transformation. I love reading people’s healthy transition stories- they’re always so inspirational.

  • Reply JM 30 September 2017 at 4:08 PM

    Yeyyyyy! Timely post – was just going to post to see to see how you’ve been doing with adding meat into your diet recently. I have been veggie for several years but feeling a lack of gusto, and am wondering about doing the same with my diet to reassess.

    Love hearing the updates and the protein shakes look awesome! (with coffee yummm)

    • Reply JM 3 October 2017 at 8:41 PM

      Whoops – just read through your workout notes and saw that your diet overhaul has helped. I love the idea of intuitive eating! Thanks for the inspiring post

  • Reply Jessica Kelley 1 October 2017 at 3:53 AM

    This simple recipe post is packed with SO MUCH goodness!! Thank you for sharing everything – LOVE the lifting guide and following along with your coconut quest. I’m so happy you’re back, but as always, take the time you need to do you and your readers will always be here excitedly waiting (and following along with your day-to-day on insta stories – please don’t stop!). I’m looking forward to all your science-y, coconut post because your recipe evolutions are seriously the freaking best! Keep doing you! xx

  • Reply Aimee 1 October 2017 at 5:46 AM

    it’s a noble calling, trying to fix bad cans of $4 coconut milk. I hope you’re successful! (if only for my own selfish stingy self, who has the time/budget for that nonsense!!)

  • Reply Scully 1 October 2017 at 10:10 AM


    This runner/weightlifter/recent-vegetarian-turned-vegetarianish-er needs that ex running post! I guess I’ll go make this recipe and wait some more. 😬❤️

  • Reply Clem @ The Vegan Cookie Fairy 2 October 2017 at 8:30 AM

    Just read your workout guide and it has hugely boosted my motivation to get into the gym after a good 3 month-long funk. You’re right, having your phone with you in the gym means you’re just distracted half the time.

  • Reply Kate 2 October 2017 at 9:14 AM

    You are all things badass. Just thought you should know.

  • Reply Gemma 3 October 2017 at 12:24 PM

    As always your posts are like a breath of fresh air to me Ashlae! :-)
    Glad to see you back and seeing the awesome photos and recipes you always share with us. This overnight protein muesli looks so delicious, I prefer vanilla protein powder like you and the stewed berries are definitely a bonus point!


  • Reply Laetitia 11 October 2017 at 8:29 AM

    I read your OLC Guide and I totally agree with you about the cravings and the intuitive eating. During almost 2 years, I only ate meat/fish once a week. The past few months, I was craving meat. And I feel much better now. Now, those cravings are gone. Sometimes, I feel that I want meat, and that’s ok. Sometimes, I really don’t want to eat that and that’s ok too. The best is to listen to our bodies. As you say, our body knows best :)

    And I made your recipe last night, for this morning. It was a bit too liquid for me, next time (meaning tonight for tomorrow), I’d add some chia seeds :)

  • Reply Aiden 14 December 2017 at 4:57 AM

    Hi! I am planning on trying this soon and I know you say you can simply sub regular rolled oats for the bircher, but I was interested in making some DIY muesli… Any tips on what dried fruit or spices to throw in?

    Thank you so much!


    • Reply Ashlae 17 December 2017 at 6:48 AM

      Hi Aiden –

      I’ve never made muesli from scratch so your best bet would be to look at other recipes online or find something in stores and check out the ingredient list. Happy muesli making! <3

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