Dietitian approved recipe: overnight oats

For those of us in a morning rush, this recipe is a perfect solution. Prep it the night before, and you’ll have a balanced, portable breakfast to take with you anywhere. If you're taking GLP1 medication, your appetite may be suppressed, but starting the day with a protein-rich meal is essential to support your energy levels and weight loss journey.

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Ingredients:

• 40g or ½ cup rolled oats

• 120ml or ½ cup milk  

• 60g or ¼ cup Greek/Skyr yoghurt

• 1 tbsp ground flaxseeds

• 1 teaspoon of honey

• 80g fresh or frozen berries

• 1 tbsp peanut butter

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Instructions:

1. Combine ingredients: In a mason jar or bowl, mix the rolled oats, milk, yoghurt, flaxseeds and honey. Stir well to combine.

2. Refrigerate: Cover the jar or bowl with a lid or plate. Refrigerate overnight (or at least 4 hours) to let the oats absorb the liquid and soften.

3. Add toppings: In the morning, stir the oats and add fresh or frozen berries and peanut butter.  

4. Enjoy: Your overnight oats are ready to enjoy! You can eat them cold or warm them up in the microwave for a minute if you prefer them hot.

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Nutritional Info:

• Serving size: 1

• Calories: 409 kcal  

• Protein: 20g  

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Benefits:

This recipe provides plenty of protein, slow-releasing carbohydrates, and healthy fats, helping to keep you full for a few hours. The protein supports muscle recovery, while the carbohydrates offer steady energy throughout the morning. Healthy fats enhance satiety and nutrient absorption, making this a balanced meal to fuel your busy day or workout.

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Top Tip:

The possibilities are endless with this recipe. Using soy-based milk and yogurt offers a plant-based option that’s still rich in protein. If you're vegan or prefer maple syrup, feel free to use it. You can also swap flaxseeds for chia seeds or mixed seeds and use any unsweetened nut butter in place of peanut butter. Don’t hesitate to experiment with different fruits to match your taste!

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