Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Carbs· 3
- 40 g rolled oats40g
- 12 g Milo powder (1 heaped tbsp)12g
- 8 g chia seeds8g
Dairy· 2
- 150 g low-fat Greek yogurt150g
- 100 ml low-fat milk100g
Fruit· 1
- ½ banana, sliced(optional)50g
In a jar, stir the oats, chia and 8 g of the Milo into the milk.
Why? Chia gels as it hydrates, turning the cup into pudding — while adding fibre and omega-3s.Tip: Split the Milo: 8 g in the base now, 4 g dusted on top tomorrow — maximum aroma hit.
Next up:Spoon the Greek yogurt on top, lid on, fridge overnight (min 4 h).
Spoon the Greek yogurt on top, lid on, fridge overnight (min 4 h).
Why? 150 g Greek yogurt brings ~15 g protein — this cup's protein engine. The kaya-butter original is nearly all sugar and fat.Watch out: Don't swap in 'flavoured yogurt' — sweetened cups can add 15 g of sugar.Next up:In the morning, dust with the remaining Milo, top with banana, eat.
In the morning, dust with the remaining Milo, top with banana, eat.
Why? Dry powder on top makes the first spoonful pure Milo — first impressions drive satisfaction, and satisfaction drives adherence.Tip: Running late? The jar travels — eat it at your desk.