Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Carbs· 2
- 45 g rolled oats45g
- 10 g chia seeds10g
Sauces· 1
- 1 tsp honey(optional)8g
Dairy· 2
- 100 g low-fat Greek yogurt100g
- 80 ml low-fat milk80g
Fruit· 1
- 50 g frozen mixed berries50g
Stir the oats, Greek yogurt, milk, chia seeds and honey together in a sealed jar; refrigerate at least 6 hours or overnight.
Why? Chia seeds swell into a gel and the oats soak soft — no stovetop needed, just physics doing the 'cooking' for you.Tip: Prep it the night before and grab it straight from the fridge — it even travels well for the commute.
Next up:In the morning, top with the thawed berries and eat straight from the jar.
In the morning, top with the thawed berries and eat straight from the jar.
Why? This jar carries ~25 g protein — 3× a bowl of sugary cereal with milk — so it holds you full much longer.