Generic - Overnight Oatmeal (1 cup)

Reduce the oatmeal portion and avoid added sugars such as honey, maple syrup, sweetened yogurt, or flavored protein powders.

Use unsweetened Greek yogurt or cottage cheese as the liquid base to add protein and slow digestion.

Add chia seeds, ground flaxseed, walnuts, or almonds for fiber and healthy fats.

Choose steel-cut or thick rolled oats rather than quick oats, and avoid blending the oats.

Use small portions of berries, such as raspberries, strawberries, or blueberries, instead of banana, dried fruit, or fruit juice.

Eat the oatmeal after a protein-rich breakfast item, such as eggs or tofu, and take a 10–20 minute walk afterward.