Overnight Proats: The 5 Minute Meal Prep To Save Your Diet
We often find it difficult to nail our nutrition simply because we lack the time or skill needed to meal prep. Instead, we often find ourselves having the most convenient option.
The problem is that the convenient food is generally processed and unhealthy. While you could get away with it if you stay within your overall calories every now and then, you’ll notice that it doesn’t leave you satiated for a long time.
Consuming food that does not provide satiety while dieting is the biggest mistake one can make. Haven’t you been there? Eating a decent quantity of a certain processed thing only to find yourself hungry 30 minutes after your meal.
While the feeling of hunger will almost be unavoidable at some or the other point in your dieting journey, you can always make the right choice and make the process easier for you.
This recipe is one of my favorites. While this is generally eaten for breakfast, I would be lying if I said I have never had this for lunch or dinner. It’s just so convenient, it’s hard to say no to. You can literally prep this in less than 5 minutes. That’s how simple it is.
Overnight Proats
Ingredients: (1 serving)
50g Rolled Oats
200ml Low Fat Milk
1 scoop of Whey Protein
15g Walnuts
50g Blueberries
Instructions:
The previous night, measure out 200ml of low fat milk in a container. I usually use a mason jar but any container would work.
In this, mix 50g of rolled oats. I choose rolled oats over quick/instant oats as the former has been shown to provide more satiety keeping you fuller for longer.
Place this in the fridge overnight and let the oats soak up the liquid. Voila! Your meal prep is done. I know, that didn’t even take 2 minutes. But that’s how simple it is.
The next morning, when you’re ready to eat it, take it out and mix in the scoop of protein. I prefer using chocolate or vanilla flavor as it ends up tasting amazing, but any flavor would suffice.
The final step is to add in the blueberries and walnuts. The blueberries are a great source of micronutrients and the walnuts will provide you with some fats and omegas. Your meal is now ready to eat.
Macro Breakdown (per serving)
Keep in mind that the macros above are for the quantities I mentioned while listing the ingredients. Also, there could be slight differences in the nutritional profile of different brands.
Feel free to customize this recipe as you like. You can substitute the fruit and nut source as per your wish. If you’re feeling a little extra, you can add in a few chocolate chips or coconut flakes as your toppings - just remember to adjust your macros for any changes you make!
To make this meal vegan-friendly, swap out the milk for almond milk or soy milk. The whey protein can be swapped for any vegan protein powder like pea protein or hemp protein.
This meal is a great way to get in about 40g of protein right at the start of your day. It will keep you full and energized, all this while taking just 5 minutes of prep time.
If you are still skeptical about oats, make this recipe with a flavor of protein you really like. Trust me, in no time, this meal will become a staple in your meal plan. Try it out and let me know if you experiment with any new toppings or flavors down below!
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