Whilst is it a myth that breakfast is the most important meal of the day, a good breakfast can certainly set you up for the day, especially if you have a busy one ahead.
Two of the biggest mistakes that my clients make are the following:
- They don’t plan ahead, leave the house on an empty stomach and then end up starving on their commute to the office. This means they inevitably go for that huge croissant or pain au chocolat.
- They fail to include protein. So whilst that tasty pastry fills a gap momentarily, they find themselves hungry again at 11 am. So, what do they do? Grab the next most convenient thing which is usually not the healthiest.
You need a breakfast that is quick, easy, satisfying and can be easily transported for whenever hunger strikes. For this reason I want to share with you the recipe that helped one of my clients lose a stone in 6 weeks – protein-packed overnight oats!
It can very easily be prepared in advance and will last up to 5 days in the fridge. This means you can make a big batch on a Sunday night that is ready to go as you rush out the door every weekday morning.
As it is high in protein, fibre and contains slow-releasing carbohydrates, it will keep you full until lunchtime which my client said really helped with curbing her ‘elevenses’ cravings!
I am sharing the basic recipe here which can be adapted to suit your own personal taste. The great thing about this is that you can vary it each week or even make 2 versions per week.
It also means you can add any ingredients you have readily available.
This makes one serving but you can amend it according to how many days you want to be super prepared for. Once it is ready, you can transfer in to separate pots.
- 150g Greek yogurt
- 30 g rolled oats
- 150ml milk of choice
- 1 scoop whey protein (flavour of choice)
- 1/2 teaspoon vanilla extract
- Pinch of salt
- Preferred fruit
- 1 tsp honey (optional)
- Whisk all of the above together and then transfer to a jar with a tight-fitting lid.
- Refrigerate for at least 4 hours, preferably overnight.
- Top with berries when ready to serve (optional)
So there you have it – super simple hey?? You can go ahead and play with different variations. I like to add nuts and seeds sometimes or my favourite sugar-free syrup for a sweeter taste. A little shaving if dark chocolate on the top is also a great way to add some indulgence without sacrificing too many Kcals. The possibilities really are endless….
Weight loss does not need to be complicated; it is achieved through small habits practiced every day.