Servings: 1 person · Prepping time: 5 min · Cooking time: none (overnight in the fridge)
Breakfast for the mornings when there’s no time. Made the night before, it gives you a solid start on protein and fibre, which helps with fullness through the morning. It’s especially useful if you’re on a GLP-1 medication and struggle to eat much early in the day.
Ingredients
- ½ cup (40 g) rolled oats
- 150 g plain high-protein yoghurt (check the label for about 10 g protein per 100 g)
- ½ cup (125 ml) low-fat milk
- 1 tbsp chia seeds
- ½ cup frozen mixed berries
- ½ tsp ground cinnamon
Method
- In a jar or container, stir together the oats, yoghurt, milk, chia seeds and cinnamon.
- Top with the frozen berries. They’ll thaw overnight and add their own juice.
- Close the lid and refrigerate overnight, or for at least 4 hours.
- Stir and eat cold, or loosen with a splash of milk if it’s too thick.
Nutrition per serving (approximate)
- Energy: about 395 kcal
- Protein: about 27 g
- Carbohydrate: about 43 g (excluding fibre)
- Fibre: about 10 g
- Fat: about 10 g
Dietitian’s note: if you’re watching carbohydrate closely, use ¼ cup oats and add a tablespoon of chopped nuts. Protein varies widely between yoghurt brands (from about 4 g to over 10 g per 100 g), so check the label. Values are approximate, calculated from standard food composition data.