Overnight Oats: Breakfast That Makes Itself

Mornings before a session can be rushed, and a skipped breakfast often means flat energy by mid-morning. Overnight oats solve this: five minutes of stirring tonight, and a protein-rich breakfast is waiting when you wake.

Ingredients (serves 2)
- 100g rolled oats (contain gluten — use certified gluten-free oats if you need to)
- 250g plain or Greek-style yoghurt (dairy)
- 150ml milk (dairy), or any plant drink
- 200g berries, fresh or frozen — frozen work beautifully and cost less
- 1 tbsp honey, or half a ripe banana, mashed
- 1 tbsp flax or chia seeds (optional)
- A small handful of chopped walnuts to serve (nuts — leave out if needed)

Method
1. Stir the oats, yoghurt, milk, seeds and honey together in a bowl or two jars.
2. Fold in most of the berries, keeping a few back for the top.
3. Cover and refrigerate overnight — the oats soften as they soak.
4. In the morning, loosen with a splash of milk if needed, then top with the remaining berries and walnuts.

It keeps for two days in the fridge, so a double batch covers half the week.

Each serving offers around 15-20g of protein and slow-release carbohydrate — steady fuel that supports your morning exercises rather than a sugar spike that fades by 10:00.