Overnight oats make for an excellent breakfast when you have a hectic morning ahead, and this particular recipe is packed with protein, fiber, and healthy fat so it will keep you fueled for hours! The hardest part is remembering to prep them the night before, so we recommend setting an alarm as a reminder. Then, when you wake up in the morning, you’ll have a delicious breakfast already made and ready to be eaten!

There are a few substitutions you can make to this recipe, such as using low-fat cow’s milk instead of nut milk, omitting the wheat bran and yogurt for a gluten-free and dairy-free option, or adding regular nuts instead of nut butter — the recipe below is simply the general framework.

We recommend scaling this recipe up to make it in batches so that you have breakfast made for several days. Warning: you may have to make extra when your family members realize how good it is and start eating it too!

INGREDIENTS: serves one

• 1/4 cup rolled oats

• 1 tbsp chia seeds (or 1 tsp chia + 1 tsp hemp hearts + 1 tsp ground flaxseed)

• 1/4 tsp cinnamon

• 1/2 tsp vanilla

• pinch salt

• 1/4 cup unsweetened nut milk

• 1/4 cup water

• 2 tbsp non-fat plain Greek yogurt (optional)

• 1 tbsp natural nut butter

• 1 serving fresh fruit

DIRECTIONS:

1. Mix oats, chia seeds (or the chia/hemp/flax combo), cinnamon, vanilla, salt, almond milk, and water in a container and let it sit in the fridge for 4 hours or overnight.

2. In the morning, mix in the yogurt (if using) and top with nut butter and fruit.

4Q Journaling Guide: This counts as a completely balanced breakfast.