Meal Prep Sunday: For People on the Go

High Protein Overnight Oats
Next time you consider tossing that container of oats away because you’re tired of the same breakfast every morning, think of the benefits, the variety of ways you can use the grain, and how easy they are to prepare.

The Benefits
Why consider adding oats to your diet?

  1. For starters, this gluten-free grain is a great source of carbs and fiber.
  2. They’re filled with an abundance of important vitamins, minerals, and antioxidants.
  3. Unlike most grain, oats contain more protein than fat.
  4. Just half a cup of dry oats contains magnesium, phosphorus, copper, iron, vitamin B1 and B5.
  5. They can help improve insulin response and reduce high blood sugar.
  6. They can play a vital role in giving your body the nutrients it needs. 

Convincing, right? If you’re looking for other ways to add oats to your diet, it doesn’t have to be boring or difficult. Oats can be utilized in more ways than you could imagine. Here are a few ideas to get you started:

  1. Oatmeal raisin cookies
  2. Granola or granola bars
  3. Veggie burgers
  4. Post-workout fruit smoothies
  5. Oat and banana pancakes

The Recipe
A recipe like overnight oats will take 5 minutes to make and is ready in the morning when you’re ready to go. And, chances are, you already have everything you need at home.

Go ahead, reward your body with this low-calorie, delicious grain!


  • 1/2 cup of milk
  • 1/2-1 cup of old-fashioned rolled oats
  • 1 cup of plain Greek yogurt
  • 1 tsp of chia seeds (optional)
  • 1 tsp of cinnamon
  • Toppings: Fruit (frozen, dried, or fresh), nuts or seeds, protein powder (optional)


  1. Mix the milk, oats, Greek yogurt, chia seeds, and cinnamon in a bowl and stir well.
  2. Cover the bowl with plastic wrap.
  3. Refrigerate overnight, or for at least 6 hours.
  4. Remove the plastic wrap, top with fruit, nuts or seeds, and protein powder.