A time-saving breakfast packed full of protein, and fibre.


Preparing meals that you enjoy, ahead of time, is a great tried and tested strategy to nourish yourself with food that actually energises you, instead of just eating whatever food is first available, and often too much of it!

Overnight oats are a fantastic healthy eating hack. I especially like them for my workout days as oats are high in protein, and a great slow release energy carbohydrate, with plenty of fibre, meaning they won’t give you any dramatic drops in energy like many processed foods.

Even better, they only take a few minutes to prepare, and you have a nutritious and delicious breakfast ready for the next morning. You can even prepare 2 to 3 at a time so breakfast is covered for a few days with minimal effort.

Difficulty Level: Super easy


  • In a mixing bowl, add all of the ingredients

  • Mix

  • Put them into a glass

  • Then just whack it in the fridge and let those oats absorb the juicy goodness

  • That’s it! Super simple and downright delicious

Preparation Time: 5 minutes





  • 1/3 cup of old fashoned oats/rolled oats (other varieties of oats just turn mushy!)

  • Milk- dairy or non-dairy

-For a thick mixture, use 1/2 cup

-For more creamy, use 2/3 cup

  • 1 tablespoon of chia seeds (these are optional but worth adding if you can I promise)

  • Handful of mixed, fresh fruits for topping


Makes: 1 portion 

You can eat it at home, or prepare for a day ahead by making it in tuppawear, and taking it with you to work- It doesn’t look as glamorous in the tuppawear, but it still tastes damn good!




Here are a few fun additions to recipe that I hope you'll try as well. Each can be done separately, or feel free to experiment by mixing and matching


  • You can have a lot of fun with this recipe, just by switching the milk for other liquids. Of course non-dairy alternatives are great like soy, coconut, almond, and even rice milk.

  • You can also try juice. This works incredibly well when you want tsoemthing a little more zingy. I personally love freshly squeezed orange juice, but you could also try pineapple, or even cranberry.

  • You can of course try water instead of juice or milk. It’s a little bland, but good to remember when you just want to keep it simple!

  • Try substituting the oats for a muesli


  • For a Christmas version, use a milk base, and then add raisins and cinnamon, and a ¼ teaspoon of grated nutmeg

  • A generous teaspoon of cocoa powder can really bring all of these versions  alive for a rich taste, that is super healthy and packed with antioxidants- The fruit version with orange juice becomes a fantastic chocolate orange breakfast, while the milk version is like a creamy desert

  • Honey (add to your taste)- another great natural sweetener which is especially handy when the fruit version is a little too tart and it needs smoothing out.


My photos are usually rubbish so if you can make this recipe then I'd love to see your attempt. Just upload it on Instagram and hashtag it: #thefoodandbodycoach