Here's How To Prep For 5 Days Of Overnight Oats

Enjoy as sweet or savoury!

overnight oats
Image supplied by Sally O'Neil

Prepping oats in big batches ready for the week ahead is a sure-fire way of saving yourself from the bagel cart at work. The fibre takes a while to digest, so these keep you full for longer (use rolled oats rather than quick ones as they take longer for your body to break down). Not a whiz in the kitchen? If I was to offer one recipe to someone with zero cooking ability who was trying to eat healthily, this would be it. Ten minutes’ investment equals a nutritious start to the day for five days. What a pay-off! Do you prefer sweet or savoury?


overnight oats
Image supplied by Sally O’Neil

Portions: 5
Hands-on prep time: 10 minutes
500 g (5 cups) rolled oats
40 g (1/4 cup) chia seeds
1.25 litres (5 cups) milk of your choice
1 teaspoon vanilla extract or ground vanilla
500 g (5 cups) rolled oats
40 g (1/4 cup) chia seeds
1.25 litres (5 cups) water, or leftover milk-poached chicken stock, or vegetable stock
1/2 teaspoon sea salt
Note: Watch out for the high sodium content of some ready-made stock
Mix all of the ingredients together in a bowl, cover and leave to soak in the fridge. Spoon portions into a small, portable jars or airtight containers and top with your fave topping combos when you’re ready to eat them.
Sweet topping combos
Walnuts + 1/2 cup grated carrot + nutmeg + 1 teaspoon honey
Sliced banana + peanut butter + cinnamon
Cacao powder + raspberries + toasted coconut + cacao nibs
Trail mix + sliced strawberries + 2 squares dark chocolate
Savoury topping combos
Poached egg + avocado + turkey bacon
1/2 teaspoon chilli flakes + 1 teaspoon tamari or soy sauce + coriander + poached chicken
Tinned sardines + grated zucchini + lemon juice + pepper
Miso pumpkin mash + chopped Thai basil + cashews
Tip (Sweet): Add a few tablespoons of this to smoothies before blending for extra fibre and creaminess!
Tip (Savoury): Spoon into your soup base before blending to make it thick and super-satisfying.
Images and Text from The Fit Foodie Meal Prep Plan by Sally O’Neil. Photography and Styling by Sally O’Neil. Murdoch Books RRP $35.00. Available September 3.
Click here to purchase!

Deep Sleep Support

Magnesium Breakthrough

Want to fall asleep faster and all through the night?


3X The Value Of Food


Want to absorb ALL the valuable nutrients from your food?

Improve Your Digestion

Good Bacteria Support


Want to protect your body from bad bacteria that’s causing bloating?


Zeen is a next generation WordPress theme. It’s powerful, beautifully designed and comes with everything you need to engage your visitors and increase conversions.

Top 3 Stories

More Stories
How to Protect Your Health and Energy During the End of Daylight Savings Time