ONOs - macro-friendly, simple, cheap and healthy breakfast

They’re popular amongst the fitness fanatics for a reason: overnight oats (or ONOs as I like to call them) are macro-friendly, simple, cheap and a healthy and nutritious breakfast or pre-workout meal.


The beauty of overnight oats is that you can pimp them up as much or as little as you would like. The essential ingredients are oats, milk of your choice and a scoop of protein powder to up the protein levels. Anything added is up to you!


The oats below come in at around 400 calories, with roughly half the calories from carbohydrates (mostly complex) and the remaining 25% split between protein and fats. Oats are among the healthiest grains you can come across, filled with fibre, antioxidants, vitamins and minerals. The added chia seeds are nutrient-packed while adding very few extra calories, while ground flax seeds are a great source of healthy fats. Add to that the muscle-building and recovery aspects of protein, and antioxidant-filled fruit, you have yourself a delicious, filling and balanced breakfast! They are also great as a pre-workout meal to fuel your sessions, eaten around 1 1/2 to 2 hours before.


Fruity overnight protein oats

I have some handy empty Oomf protein oats containers which are a perfect ONOs fit. Stir the oats, protein powder and seeds together. Add the milk and stir until blended properly. Add the yoghurt and fruit on top. Cover and leave in the fridge overnight or longer - I usually make a few in one go to eat through the week.

Tip: If you’re using plant-based protein, add some extra liquid as it tends to be needed to avoid the mixture thickening up too much.

Nutritional info with the example ingredients listed above:
Calories: 435
Protein: 27g
Carbohydrates: 48g
Fat: 12g
Fibre: 12g
Saturated fat: 4g
Polyunsaturated fat: 2g
Monounsaturated fat: 0g
Sugar: 10g

Bon appétit!