Millennial Nutrition

Overnight Oats

31 March, 2016

Overnight Oats

We all know that breakfast is the most important meal of the day, but let’s be real–most of us would rather sleep in for an extra ten minutes rather than scramble up eggs before heading out the door. In fact, a survey conducted by the NDP group found that one out of ten adults or 31 million Americans are “breakfast skippers.” Young adults are more likely to skip breakfast with 40% of people aged 18 to 34 years reporting they don’t eat in the morning. That number drops down to 20% for adults over age 55. The surprising fact was that the majority of people reported they would like to be breakfast eaters. So why don’t they do it?

One of the biggest obstacles is time. With busy lives and demanding careers, it can seem impossible to carve out a few minutes in the morning to eat. The best way to get over this hurdle is to have meals that are quick and easy or that you can grab on-the-go. (See below for a delicious and easy overnight oatmeal recipe!)

Not only will eating breakfast give you a healthy dose of energy in the mooring, but it has been shown to support long-term weight loss and weight management goals. There are a couple reasons why eating breakfast can help with weight loss:

  • Breakfast can reduce cravings later in the day (1). Eating within the first hour of waking up, especially foods with protein, has been shown to increase levels of satiety and decrease cravings later in the day.
  • Breakfast can jump-start your metabolism (2). When you wake up, your body is running on empty. Providing it with the right kind of fuel can stimulate your metabolism.

Ready to make breakfast a priority? Try this overnight, no-cook refrigerator oatmeal recipe from The Yummy Life.



  1. Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr 2013;97:677-88.
  2. Astbury et al. Breakfast consumption affects appetite, energy intake, and the metabolic and endocrine responses to foods consumed later in the day in male habitual breakfast eaters. Journal of Nutrition, 2011 Oct;5(5):455-63.


  • 1 mason jar or container with a lid
  • 1/2 cup of oats
  • 1/2 cup milk (Any kind of milk works, but I enjoyed it with almond milk.)
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon of chia seeds
  • Sweeten to taste with vanilla extract, honey, agave hector, stevia, etc. (optional)
  • 1/3 cup of fruit (Examples: blueberries, strawberries, banana, mango, pineapple)


  1. In a mason jar, combine oats, milk, Greek yogurt, chia seeds, and sweetener. Shake jar.
  2. Add in fruit and stir with spoon.
  3. Place lid on jar and put in the fridge overnight. Enjoy within 2 to 3 days.