Cassian Approved Breakfast: Overnight Oats
I know, I know, every fitness journal says it: overnight oats. But its really so easy to throw together, you can make them for a few days so you grab and go, they can be a tried and trusted favorite or a new flavor every day, and there’s more than a few ways to add some extra protein, so let’s give it a shot.
If you’re prepping for a few days ahead, you’ll want to grab your vessel- I love recycling glass jars, or using Mason jars. I’ve linked some cute ones on Amazon at the bottom of the recipe. I only make about 3 days of overnight oats at a time, as the fruit can become questionable after that.
Oatmeal
Flax, chia, and/or hemp seeds.
Frozen berries, bananas, or peaches
Cinnamon
Optional: Greek yogurt
Optional: seed or nut butter
Milk of choice
Maple syrup
Grab your clean jars and start layering! Put about 1/2 cup of oats in the bottom of each jar, add a layer of chia, hemp, and Flax seeds (about 1-3 tablespoons of each) a sprinkle of dried cranberries, and then another 1/4 cup of oats, topped with optional seed or nut butter- I love Sunbutter- a table spoon of Greek yogurt (also optional), your 1/4 cup frozen blueberries, cinnamon, and then fill until just covered with your milk of choice. If you have a favorite protein powder you can absolutely add that in there too, but I’ve found that between the sunbutter, the hemp seeds. And the Greek yogurt, I get plenty of protein to start my day. If you’ve prepped a few days ahead, they’re good for about 3 days at a time before the fruit becomes questionable.
Nutrition Information:
1 pint jar of Overnight Oats: 3/4 cup oats 109 calories, 1.79g fat, 19g carbs,4.5 g protein. 1/2 cup whole milk 73 calories, 5.5g carbs, 3.9g protein, 3.9g fat. 1.5 tablespoons hemp seeds 83 calories, 4.75g protein, 7.3g fat. 1/4 cup frozen blueberries 20 calories, 4 carbs. 1 tsp maple syrup, 17 calories, 14g sugar. 1 tablespoon sunbutter 99 calories, 2.8 carb, 2.8 protein, 8.8g fat Calorie total: 401 per quart jar. 31g carbs, 16g protein, 14g sugar, 21g fat
*Calorie total may vary based on additions of more seeds/nuts and Greek yogurt/milk of choice variables.
Now before anyone comes at me talking about how thats too much carbs and fat; this is my first meal of the day, eaten before an intense workout. Carbohydrates like oats provide long lasting energy, the protein is for your muscles, and the fats act like a super charged fuel to help me really buckle down and stay strong when I feel the burn of my efforts. Eating at least 40 min before your workout encourages a healthy metabolism and blood sugar that doesn’t fluctuate drastically, enabling you to power through these intense drills in Valkyrie Squad. Remember, this is Cassian Approved breakfast, which means we eat before we train.
But he pushed off the door, wings tucking in. “You need a hot meal.” “I don’t want one.” “Why?” “Because I’m not hungry.” It was true. Her appetite had been the first thing to go after that battle. Only instinct and the occasional social requirement to appear like she gave a shit about anything kept her eating. “You won’t last through an hour of training tomorrow without food in your belly.” Page 47,48, A Court of Silver Flame
Amazon links to Jars:
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