Overnight oats

I like overnight oats a lot because it’s such a fast and healty breakfast you can take easely on the go. In the evening, it’s not more than putting the base ingredients together in a glass jar and place them in the fridge. Lately I add also a spoon of chia seeds for some extra omega-3 fats as base ingredient. This process only takes me two minutes.

Food	Portion	Calories	Protein
Oats	100 gr	360	12,5 gr
Full Milk	250 ml	163	8,25 gr
Chia seed	8 gr	47	1,36 gr
Total		569	22,11 gr

Make sure to adapt the quantities based on your individual need. You can use apps like FatSecret to help you calculate this the easy way.

The morning you want to eat it or leave the house to eat it a little bit later. You can just add whatever you like most. I have two favorite ways of finishing the base.

The base ingredients

Walnuts, raisins, cacaonibs & apple

Food	Portion	Calories	Protein
Walnuts	20 gr	142	3,1 gr
Raisins	20 gr	68	0,6 gr
Cacaonibs	4 gr	22	0,56 gr
Apple	1 piece	70	0,35 gr
Total		302	4,61 gr

Speculaas & apple

For this one, it is nice when it is a little bit warmed up in a microwave. Add the speculaas¹ crumble and one apple in small pieces. Yummy! Great for extra calories during winter period.

Food	Portion	Calories	Protein
Speculaas	40 gr	185	3 gr
Apple	1 piece	70	0,35 gr
Total		255	3,35 gr