overnight oats mama disrupt

Meal prep like a boss with five days of overnight oats

In Features, Nourish, Stories by Nicole Fuge

Mama, are you short on time? The best thing about overnight oats is you can prep them in big batches ready for the week ahead. So you can nourish your bod with all of the good stuff and give you the energy you need.

By Sally O’Neil

Busy as a mama? I hear ya! Prepping oats in big batches ready for the week ahead may seem like an impossible task, but it’s quicker and easier than you think… and it means you’re nourishing your body so you can keep up with your little ones.

Because the fibre takes a while to digest, these overnight oats will also keep you feeling full for longer – tip: use rolled oats rather than quick ones as they take longer for your body to break down.

Cooking not your strength? Never fear mama, this is my fav recipe for those of you who HATE cooking but are trying to eat healthily – a 10 minute investment in the kitchen equals a nutritious start to the day for five days. #WINNING!

Sweet overnight oats

500g (5 cups) rolled oats
40g (1/4 cup) chia seeds
1.25 litres (5 cups) milk of your choice
1 teaspoon vanilla extract or ground vanilla

Savoury overnight oats

500g (5 cups) rolled oats
40g (1/4 cup) chia seeds
1.25 litres (5 cups) water, or leftover milk-poached chicken stock, or vegetable stock (watch out for the high sodium content of some ready-made stock)
1/2 teaspoon sea salt

Mix all of the ingredients together in a bowl, cover and leave to soak in the fridge. Spoon portions into small, portable jars or airtight containers and top with your fav 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

Tip: Add a few tablespoons of this to smoothies before blending for extra fibre and creaminess.

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: 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, RRP $35 from Murdoch Books – out now.