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Meal Prep Monday: Overnight Delights

In case you haven't already heard it 1000 times. Breakfast is the most important meal of the day. It is the first meal you are having after an extended fast (period of time without consumption of calories). Your goal every morning should be to fuel your body with sufficient nutrient and calories to supercharge your activities for the day.


However sometimes waking up, grabbing a pan and cooking is the last thing you want to be doing with your always seemingly short time in the mornings. So do yourself and your body a favor and prepare your breakfast beforehand.


Here are two of my favorite recipes for Overnight Oats & Overnight Chia Seed Pudding that give you a High Fiber, High Protein start to your morning.


These recipes are great as they are so customizable and variable and you could go weeks without waking up to the same flavors. So let's get to it!

Overnight Oats Base Recipe

1 Cup Oats (I use Trader Joe's Rolled Oats)

1/2 Cup Greek Yogurt

1/2 Cup Milk (I use Almond Milk)

1 TBS Sweetner (Stevia, Other Natural Sweetener, Honey, or Blue Agave)


Chia Seed Pudding Base Recipe

2 TBSP Chia Seeds (Look for Organic)

1/2 Cup Milk (I use Almond Milk)

2 TSP Sweetner (Stevia, Other Natural Sweetener, Honey, or Blue Agave)


  1. Pour ingredients into a jar or container and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping.

  2. Cover the container and store in fridge overnight or for at least 3 hours.

  3. When you're ready to eat it, top with your choice of toppings and enjoy cold!


Optional Toppings

1 Scoop Protein Powder or More Greek Yogurt (For An Added Protein Boost!!!)

1/2 Cup Berries (Blueberries, Strawberries, Blackberries, Raspberries)

2 TBS Seeds (Chia, Hemp, Flax)

1/2 Oz Nuts (Almonds, Cashews, Walnuts, Macadamia, Pistachios)

1 TBS Nut Butters (Peanut Butter, Almond Butter, Nutella)

1 Fruit (Apple, Banana)

Others: Ground Cinnamon, Chocolate Chips, Coconut Flakes


There are so many options so feel free to play around with what best suits your tastebuds.


An additional benefit of consuming your oats & seeds this way is that it makes it much easier for your digestive system. Soaking helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats’ nutrients much more efficiently. They are great for everyone, but this is especially helpful for people with gluten sensitivities


Setting yourself up for a successful morning by meal prepping these carbs ahead of time or scratching the ingredients together the night before. Doesn't matter much when you do it, but I promise starting a healthy habit like this is going to give you your time back. While also freeing you from the stress that comes from not knowing what to eat.


Give it a shot and let me know how you like it!

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