Pamela A. Peters

Learn how I lost over 250 pounds, kept it off and became a half marathoner and hiker. Transform Your Life.

Overnight Oats (Great for Meal Prep)

I like to make overnight oats for breakfast, and sometimes other meals, for at least 2 to 3 days a week. The great thing about these is that you can vary the ingredients as long as you have the base. These are filling and lower in calories. If you don’t want a lot of salt and sugar, you can vary the recipes. I like to add some protein powder to mine so I can up my protein intake for the day. These are great cold, but I am someone who likes my oatmeal warm, so I heat it in a microwave safe bowl for a few minutes. Below are a couple of different varieties I like to make. My favorite ingredient to include are blueberries (they’re filling and full of antioxidants).

Base Ingredients:

  • a pint mason (canning) jar
  • 1/4 cup rolled oats
  • 1/4 cup low fat or nonfat vanilla Greek yogurt
  • 1 tsp chia seeds
  • 1/2 cup milk of your choice, use enough to cover the ingredients in your jar

Higher protein:

  • 1/4 to 1/2 serving protein powder (use what you want. I like chocolate or vanilla)
  • 1/2 cup (approximately) blueberries
  • 1tbsp peanut butter powder (optional)
  • 1 tbsp chopped walnuts or sliced almonds

Almond Joy

  • 1/4 to 1/2 serving chocolate protein powder
  • 1 tbsp shaved coconut (sweetened or unsweetened)
  • 1 tbsp sliced almonds

Strawberry

  • 1/4 to 1/2 serving vanilla protein powder
  • 1/2 cup sliced strawberries (add before you eat)

Directions:

Add the rolled oats, Greek yogurt and chia seeds to a mason jar. Add any other ingredients you want to the oatmeal mixture. Once filled with what you want, add the milk so it just covers the ingredients. Put the lid on top and lightly shake so everything is mixed together. Place in the fridge for at least 3-5 hours before eating. Serve cold or hot. If you plan to eat it warm, add the mixture to a microwave safe bowl. Microwave it on high for 1 minute and mix. Microwave it again for another minute, then mix. If you want it warmer or more thoroughly cooked, add in 20-30 second increments. Let it sit for a minute or two before eating to cool. I sometimes slice a banana into my mixture or eat it as is.

Enjoy!