I've recently been very obsessed with overnight oats. I eat them on average 3-4 times a week. You should consider trying them too.

1. Why care?

Here are a bunch of reasons to like overnight oats:

• They taste good.
• They have amazing macros (my recipe contains 56g of protein).
• They are very filling.
• They are low effort to prepare.
• They can be made in batch.
• They last in the fridge for ages (about a week).
• The toppings can be swapped out for novelty / need.
• They "feel healthy" (perhaps as it's all un/minimally-processed food?).

2. How to overnight oat.

My recipe consists of a fixed base, with some more flexible components.

Base:

• 6 tbsp (30g) rolled oats.
• 237.5g (1/4 of the 950g tub) of fage 0% greek yoghurt.
• 250ml (1 cup) skimmed milk.
• 15g (1/2 scoop) protein powder.
• 1 tbsp chia seeds.
• 1 tbsp peanut (or other nut) butter.
• 5g creatine.

Flexible components:

• 1-2 tbsp of some nut (cashew / walnut / almond / hazelnut / coconut flakes). These both taste good and add some texture.
• 1-2 tbsp of something sweet (dark chocolate chips / honey / nutella / biscoff / chopped dates / raisins / sultanas / dried apricots).
• Occasionally another flavouring (cinnamon / cocoa powder / instant coffee).
• A banana if I want more calories.

This comes out to something like the following macros:

3. Advice.

You should eventually prepare in batch as time to prepare is sub-linear in number of servings, but initially it's probably better to just make one serving at a time, while you're figuring out what you like. My usual protocol is to make two batches of overnight oats alongside one batch of yoghurt on-its-own to consume imminently, using up an entire 950g pot of fage.

I recommend going out and buying everything you might possibly want to put in overnight oats and experimenting with flavour combinations. I have an entire shelf dedicated to my overnight oat operation in my kitchen.

Thanks to Sahil for putting me on.