Mealprep – 4 Delicious Overnight Oatmeal in Mason Jar

As August rolls into the second half, many of you are probably just back from a wonderful summer holiday and about to head back to work or school in coming days. It’s a perfect moment to start easing into your #healthyeating and #mealprep routine without too much effort.

This week, I’m sharing with you some Overnight Oatmeal recipes that can be prepped for the whole week in mason jars and let the fridge work their magic for you while you’re sleeping. They are super healthy, quick, versatile, absolutely refreshing and delicious.

All you need is (whole) rolled oats, chia seeds, milk of choice, yogurt / quark / skyr or non-dairy substitutes, and your favourite seasonal fruits. These are my TOP 4 favourites  brekkie jars

Matcha Chia Pearl Jar – 1 serving

Mason jar base

• 20gr rolled oats (whole oat flakes, not the instant oats which are much lower in nutritional contents)
• 1 tbsp (~12gr) chia seeds – a complete source of protein and healthy fats
• 1/2 tsp (~3gr) premium matcha powder (*)
• 120ml milk of choice (I use Unsweetened Almond Milk). Stir well so that oats and chia are well soaked
• 3 tbsp (~50gr) non-fat Greek yogurt (or Skyr, quark, vegan yogurt)

Topping

• 20gr sliced banana for topping
• (Optional) Nuts, coconut flakes, and matcha powder

Close the jar and put in the fridge overnight.

Apple Persimmon Jar

Mason jar base

• 30gr rolled oats
• 1 tbsp (~12gr) chia seeds
• 180ml milk of choice. Stir well

Fruit base

• 1/4 apple of choice, diced
• 60gr ripe persimmon / peach / apricot, cut into small pieces
• 1/4 tsp ground cinnamon
• a pinch of salt
• 180ml milk of choice. Stir well

Topping

• 1/4 apple, sliced
• A few (10-12gr) walnut kernel
• 1 tbsp coconut flakes

Banana Apple Jar

(Easily sub pineapple/mango for apple for a more summery flavour)

Same mason jar base

Fruit base

• 1/3 (~50gr) apple OR fresh pineapple/mango pieces
• 1/4 tsp ground cinnamon

Topping

• 1/3 banana (~40gr), sliced
• A few (10-12gr) walnut kernel
• 1 tbsp coconut flesh or flakes

Carrot Cake Jar

Same mason jar base

Carrot cake base

• 30gr shredded carrots
• 1/4 tsp ground cinnamon
• 1/4 tsp nutmeg
• 1 tbsp raisin (~12gr)
• 4 tbsp (~85gr) non-fat Greek yogurt

Topping

• A few (10-12gr) walnut kernel

All you’ve got to do in the morning is to take out your favourite jar and enj❤y before heading to work/school 

Nutritional Value per serving (MyFitnessPal)

• Matcha jar: Calories 255 Cal / 1067Kj ; Fat 7.3gr ; Sodium 21mg; Potassium  91mg ; Carb 30gr ; Fiber 8.5gr ; Protein 15.2gr; Sugar 8.7gr ; Vit A 3.5% DV; Vit C 5% DV ; Calc 30% DV; Iron 3.5% DV
• Apple Persimmon jar: Calories 340Cal / 1531Kj ; Fat 14.4gr ; Sodium 89mg; Potassium  285mg ; Carb 48gr ; Fiber 9.3gr ; Protein 10.3gr; Sugar 16.5gr ; Vit C 49% DV ; Calc 35% DV; Iron 12.5% DV
• Banana apple jar: Calories 306Cal / 1280Kj ; Fat 12gr ; Sodium 16mg; Potassium 260mg ; Carb 38gr ; Fiber 12gr ; Protein 6.7gr; Sugar 13.2gr ; Vit C 53% DV 
• Carrot cake jar: Calories 354Cal / 1481Kj ; Fat 15gr ; Sodium 90mg; Potassium 202mg ; Carb 39gr ; Fiber 8.9gr ; Protein 17.8gr; Sugar 11.4gr ; Vit A 35% DV; Calcium 55% DV