Overnight soaked oats with berries (1 Serving)

Reduce the dry oat portion and increase berries only modestly; use rolled or steel-cut oats rather than finely milled or instant oats.

Add chia seeds or ground flaxseed to the overnight oats to increase fiber and slow digestion.

Pair the meal with plain unsweetened Greek yogurt, cottage cheese, or eggs to add protein.

Include a small serving of almonds, walnuts, or natural peanut butter without added sugar.

Avoid honey, maple syrup, fruit juice, sweetened yogurt, and other added sugars in the oats.

Take a 10–20 minute easy walk after eating, and consider having the oats after rather than before physical activity.