08:00 · SAVED BREAKFAST · PREPARED THE NIGHT BEFORE
Greek yogurt overnight oats with blueberries
- 428 kcal
- 29 g protein
- 40 g carbs
- 17 g fat
THE INGREDIENTS AND THE CRAFT
Why this meal
The ingredient amounts are calculated together for this breakfast’s planned balance. The Chef turns them into creamy overnight oats, with fruit and walnuts added in the morning. Each food has a nutritional role and a part in the finished dish.
- Greek yogurt
- Provides protein to support muscle repair as part of the breakfast’s 29 g protein, and forms the creamy base.
- Oat flakes
- Provide carbohydrate for morning energy and fibre that can help sustain fullness. They soften in the yogurt overnight.
- Blueberries 98 g
- Contribute carbohydrate alongside the oats, with fruit and fibre. Added in the morning, they bring fresh sweetness to the chilled oats.
- Raw walnuts 20 g
- Supply fats that can slow how quickly the meal leaves the stomach, helping the breakfast feel more sustaining. Added last, they keep their crunch.
READY FOR THE MORNING
Why it matters
For this 08:00 breakfast, the aim is morning energy and a sustaining meal, with protein to support ongoing muscle repair. Carbohydrate supplies fuel; fibre and fat can help with fullness. Prepared the night before, it takes about two minutes to finish in the morning.










