I'm all about efficiency. The more you can prepare today the quicker you can hit the ground running tomorrow.
We're at our most productive early in the morning when we have few distractions and have not yet been beat down by decision fatigue...
These early hours in the morning are so precious, too precious to spend preparing an extravagant breakfast.
That's time you could spend training, writing and getting ahead in general.
That's where these blueberry overnight oats come in.
This is a simple, healthy breakfast that'll have you firing on all cylinders with literally zero prep time in the morning.
Evidence suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss.
Staff at the Scripps Memorial Hospital say that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease and dementia.
Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.
Blueberries are without a doubt the most accessible, inexpensive option to add some flavor and powerful antioxidants to your diet.
Calorie wise you'll find just under 100 calories per cup of blueberries.
Here Are The Ingredients You'll Need...
Oats are a staple carbohydrate source, here are a few reasons why...
- A cup of dry oats contains 306 calories, 219 of which are from complex carbohydrates
- A cup of oats contains 9 grams of fiber, a third of the recommended daily intake of fiber for men
- Oats are loaded with beta-glucan, a soluble fiber known to decrease unhealthy LDL cholesterol levels
- Unlike rice and other carbohydrate sources, oats are not processed, meaning the bran and germ are intact (all natural nutrients!)
- You'll find 10 grams of protein per cup of oats!
- A cup of oats contains 30% of the daily recommend intake of the B vitamin thiamin (required for cell function)
- A cup of oats contains 48% of the daily recommend intake of phosphorus (required for cell function, bone mineralization and energy production)
- Men can get 57% of their daily recommended intake of iron from a cup of oats
- Zinc is said to be one of the most important minerals for men, and 1 cup of oats contains 27% of that
Vanilla Almond Milk
Whether you don't want dairy in your diet (many of us become intolerant as we get older) or you're looking to reduce your caloric intake as you're in a cutting phase almond milk is a must have in your fridge.
Unsweetened chocolate and unsweetened vanilla almond milk has significantly lower calories than skim milk and tastes fantastic.
Basic unflavored Greek Yogurt unlike regular yogurt which has very little in the way of protein while containing a ton of carbohydrates and fats the Greek variation is loaded with protein.
You'll find around 20 grams of protein per 8 ounce serving.
Now, here's the thing - there are many 'Greek Style' yogurts on the shelves of your supermarket - these are not the same as legitimate Greek Yogurt.
Greek Yogurt is thick as it's been strained of any excess water etc. it's essentially a super concentrated yogurt with the texture to match - on the other hand 'Greek Style' yogurt is regular yogurt that has been thickened up to replicate the consistency of our high protein Greek yogurt. Proceed with caution when shopping as the writing can be quite small and hard to see.
Crunchy or smooth, the choice is yours.
The media loves to try and tell us that fat will make you fat, that isn't the case - excess calories are the cause of increasing body fat levels.
Not only is peanut butter delicious it's also loaded with healthy fats (and a decent amount of protein too).
We've discussed blueberries in detail above, but just another reminder that not only are they delicious and fantastic for a boost of energy (due to simple carbohydrates) they're also loaded with antioxidants and are fantastic for cognitive health and function.
Here's How To Make Your Blueberry Overnight Oats
Combine your oats and almond milk together at a 1:1 ratio, when making blueberry overnight oats I generally go for 1 cup of oats and 1 cup of almond milk.
Add in your Greek Yogurt and mix oats, milk and yogurt together.
Add in a tablespoon of peanut butter and 1 cup of blueberries.
Mix well before covering your bowl/container and storing in the fridge overnight.
If you wish, drizzle on some honey before eating.