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Quick, nutritious and delicious - start the day right with overnight oats! And as their title suggests, they come to fruition overnight, as you sleep – ready for consumption the next day.

As with most aspects of life, preparation is key here. But put the hard work in early on in the week and you will be rewarded two fold.

So here is what you need:

  1. A jar / container / bowl – whatever you have on hand in the kitchen will suffice. If you eat breakfast at home, a bowl will do however if you eat at your desk, investing in a mason jar or leak proof Tupperware container is your better bet
  2. Rolled oats or steel cut oats –These are the least processed of the oat varieties. They both are low GI (wont spike your glucose levels) low in fat, sugar and calories. They also contain some fiber, iron and calcium. A great addition to your breakfast menu
  3. Milk, yoghurt – whatever your preference, a dairy variety is needed to create that soaking. Water can also be used but this isn’t as fun.
  4. Nuts, fruit, seeds – take your pick!
  5. Spice up your life with some cinnamon, ginger, nutmeg or fresh vanilla.

If I’ve got a week of busy morning meetings or appointments, I like to prepare these in advance. You’ll often find 2-3 jars of my overnight oats in the fridge, ready for whenever they are needed. And the good thing is – if kept refrigerated – they can last up to 2 weeks! Here are 3 of my top combinations for a hearty breaky to go-go.


½ cup rolled oats

½ cup milk

½ cup natural yoghurt

½ grated green apple

½ cup frozen raspberries

Sprinkle of cinnamon

Protein Pot

½ cup rolled oats

½ banana, sliced, ½ cup blueberries

1 tablespoon chia seeds

1 scoop Protein powder

½ cup almond milk + tablespoon of yoghurt

*in the morning, top with a sprinkle of crushed nuts!

Peanut Butter Overnight Oats

½ cup rolled oats

½ banana sliced

1 tablespoon honey

2 tablespoon crunchy peanut butter

1 teaspoon chia seeds

1 cup milk

Sprinkle of cinnamon

These are all extremely filling, so ladies, if you want to reduce size slightly, reduce the oat quantity to ¼ cup. The key is to have more liquid in the jar so that the oats have sufficient juice to soak up overnight! For daily health inspiration, don't forget to give us a like on Facebook and follow us on Instagram for fresh daily updates!


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