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If you’re looking for a quick, and delicious breakfast option you have come to the right place!
This week I have been starting my day with different variations on No-Cook Overnight Refrigerator Oats.
To make this recipe you will need some lidded jars or containers. I used a mason jar, and two glass containers with lids as pictured below.
This breakfast starts your day off with protein, calcium and fiber, and will help you stay full throughout the morning. At my job there is no time to take breaks, so a filling morning meal is a must.
The basic ingredients are:
- 1/4 Cup 100% Whole Grain Old Fashioned Oats
- 1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
- 1/4 Cup Plain Greek Yogurt
- 1 1/2 teaspoons dried Chia (I have skipped this ingredient when I ran out of Chia seeds, and the recipe still works)
- Sweetener of Choice (depending on the recipe I use 1 teaspoon of honey or maple syrup) and/or extract of choice.
Keep reading for some variations in recipe ideas.
Place all of the above ingredients in your container, put on the lid, and shake the container to thoroughly mix all of the ingredients.
Open the container, stir in 1/4 cup fruit of choice. Re-cover, and refrigerate overnight. Oats will be ready in the AM, and should be eaten cold. Depending on the recipe they can be kept for up to four days. Recipes with Banana should be eaten the next day.
*I have included nutrition information below as calculated using MyFitnessPal’s recipe importer. Totals may vary slightly by brand, however, this is a good guideline.
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| Place Basic Ingredients Together: Place the Lid Firmly on the Container. Shake Until Thoroughly Mixed. |
BlueBerry Overnight Oats:
- 1/4 Cup 100% Whole Grain Old Fashioned Oats
- 1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
- 1/4 Cup Plain Greek Yogurt
- 1 1/2 teaspoons dried Chia
- 1/8 teaspoon vanilla extract
- 1-2 teaspoons Maple Syrup (optional)
- 1/4 Cup Blueberries
Calories: 265 – Fat: 8g – Fiber: 10g (41%) – Protein 12g – Carbohydrate: 36g
Pineapple Vanilla Overnight Oats:
- 1/4 Cup 100% Whole Grain Old Fashioned Oats
- 1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
- 1/4 Cup Plain Greek Yogurt
- 1 1/2 teaspoons dried Chia
- 1 teaspoon Honey or Sweetener of Choice
- 1/8 teaspoon Pure Vanilla Extract
- 1/4 cup diced Pineapple
Calories: 203 – Fat: 5g – Fiber: 5g- Protein: 10g – Carbohydrates: 33g
Mango Overnight Oats:
- 1/4 Cup 100% Whole Grain Old Fashioned Oats
- 1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
- 1/4 Cup Plain Greek Yogurt
- 1 1/2 teaspoons dried Chia
- 1 teaspoon Honey or Sweetener of Choice
- 1/8 teaspoon Almond Extract
- 1/4 cup diced Mango
Calories: 276 – Fat: 8g – Fiber: 10g – Protein: 12g – Carbohydrate: 42g
Honey Walnut Pear:
- 1/4 Cup 100% Whole Grain Old Fashioned Oats
- 1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
- 1/4 Cup Plain Greek Yogurt
- 1 1/2 teaspoons dried Chia
- 1-2 teaspoons of Honey or Sweetener of Choice
- 1/8 teaspoon pure vanilla extract
- 1-2 Tablespoons of Walnuts
- 1/4 cup Diced Pear
Calories: 256 – Fat: 9g – Fiber 7g – Protein: 11g – Carbohydrate: 36g
Honey Pear Cinnamon:
- 1/4 Cup 100% Whole Grain Old Fashioned Oats
- 1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
- 1/4 Cup Plain Greek Yogurt
- 1 1/2 teaspoons dried Chia
- 1-2 teaspoons of Honey or Sweetener of Choice
- 1/8 teaspoon pure vanilla extract
- 1 teaspoon cinnamon
- 1/4 cup Diced Pear
214 Calories – Fat: 5g – Fiber: 7g – Protein: 10g – Carbohydrate: 36g
Chocolate Peanut Butter Banana:
- 1/4 Cup 100% Whole Grain Old Fashioned Oats
- 1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
- 1/4 Cup Plain Greek Yogurt
- 1 1/2 teaspoons dried Chia
- 1-2 teaspoons of Honey or Sweetener of Choice
- 1 Tablespoon of Peanut Butter or PB2 (add before shaking ingredients)
- 1 Tablespoon of Cocoa Powder
- 1/4 cup Diced Banana
With PB2: Calories: 247 – Fat: 6g – Fiber: 8g – Protein: 13g – Carbohydrates: 41g
With Natural Peanut Butter: Calories: 329 – Fat: 13g – Fibwe: 9g – Protein: 15g – Carbohydrates: 46g
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I love overnight oats. I will have to try some of your versions this week. I need a yummy, easy and healthy start to my day.
These are great I’ve been wanting to try them Started the 12 week program today and excited to get on board with healthy eating and great fitness I do have one question When you were doing your bikini program were the exercises in the 12 week program all you did? Did you supplement with anything else? Love your web site!
The 12 Week Program is all that I did. I also ran, but that information should be included with the 12-Week Program workout breakdowns.