Ingredients

  • 60g rolled oats Whole grain, beta-glucan fibre
  • 200ml unsweetened almond milk Low-calorie, fortified with calcium
  • 1 scoop vanilla protein powder (25g) Whey or plant-based, 20g protein
  • 1 tbsp chia seeds Omega-3, fibre, gelling agent
  • 1 medium banana Potassium, natural sweetness
  • 1 tbsp natural almond butter Healthy fats, vitamin E
  • ½ tsp cinnamon Blood sugar regulation
  • Optional: 1 tsp honey Quick-release energy

Method

  1. In a jar or container with lid, combine oats, protein powder, chia seeds, and cinnamon. Mix dry ingredients thoroughly to prevent protein clumping.
  2. Add almond milk and stir well until protein powder is fully incorporated and no lumps remain. The mixture should be slightly liquid — it will thicken overnight.
  3. Slice half the banana and stir into the mixture. Reserve remaining half for topping.
  4. Cover tightly and refrigerate for at least 8 hours or overnight. The oats will absorb liquid and chia seeds will create a creamy gel texture.
  5. In the morning, remove from fridge. The oats will be thick and pudding-like. If too thick, add a splash of almond milk and stir.
  6. Top with almond butter, remaining sliced banana, and optional honey. Serve cold or microwave for 60-90 seconds for warm oats.
  7. Consume 1-2 hours before training. Prepare up to 3 days in advance for meal prep efficiency.