English Overnight Oats (1 Cup)

Reduce the oats portion and add more unsweetened Greek yogurt or cottage cheese to increase protein and slow digestion.

Choose plain steel-cut or rolled oats rather than instant oats, and avoid flavored packets or added sugars.

Add chia seeds, ground flaxseed, walnuts, or almonds for fiber and healthy fats; keep sweeteners minimal.

Use unsweetened milk or soy milk instead of juice, sweetened plant milks, honey, maple syrup, or syrups.

Use lower-sugar fruit portions such as berries, kiwi, apple, or pear instead of dried fruit, bananas, or large amounts of mango.

Pair the oats with a protein-rich side such as eggs, tofu, or plain Greek yogurt, and take a 10–15 minute walk after eating.