This is a very handy meal for any time of the day; namely popular as a breakfast or a meal for before or after training. However, with so many recipes it’s easy to screw up and create a horrible runny or unbearably sticky dish.
- Add the oats and additional powders you are using first, before stirring with a fork until even
- Add your liquid: 1.8 – 2.2 x the amount of oats used. Less for a stodgier meal, and more for a runnier consistency
- If you are intending on microwaving the overnight oats go for the higher end of the suggested liquid amount. You may need to add more liquid to the mixture if heating on the hob
- Now add the liquid evenly across the mixture, stirring until there are no dry clumps left
- Now add your fruit, ensuring you stir in frozen fruit so it thaws by the time you eat your meal
- Seal the lid and pop in the fridge until you want to eat it
- If adding yoghurt or condiments add these just before you eat the overnight oats
Now you have the key rules to making overnight oats there are genuinely hundreds of delicious combinations you can experiment with. The below is a very simple recipe for overnight oats, with a moderate kcal total.
- 75g rolled oats
- 35g chocolate whey protein
- 150ml (grams) semi-skimmed milk
- Medium banana (sliced or mashed)
- Handful of frozen berries
- Add your oats, whey and cinnamon to a tupperware container and stir with a fork until even.
- Adding super greens powder here is an easy way to increase your micronutrient intake for the day.
- Now add the milk evenly across the mixture, before stirring until even with the fork.
- Add your frozen berries to the mixture and stir in
- If mashing your banana, stir it into the mixture. If opting for sliced banana place the slices on top now, or when you come to eat the oats later on
- Calories: 565
- Protein: 43g
- Fats: 10g
- Carbs: 80g
Bulking Overnight Oats