As the days get a little shorter and the air becomes slightly cooler, you need to comfort the soul with healthy and delicious breakfasts. That doesn’t mean you should enjoy eggs, bacon, and toast every morning. As hearty as that breakfast sounds, it is far from the best idea if your goal is to watch your weight, optimize digestion, and stay full until the next meal. 

Both chia pudding and overnight oats are perfect solutions for busy mornings. Not only are they rich in flavors and nutrients, but they are also highly convenient. Prep your overnight oats or chia pudding at night, place in the fridge, and pull the jar out in the morning. If you want to get a little fancy, feel free to add some fresh toppings to your oats or pudding in the morning. That’s entirely up to you, though. 

What we can say for certain is that overnight oats and chia pudding can eliminate breakfast prep time from your morning to-do list! The recipes in this article are not your average chia pudding and overnight oat recipes. We’ve put a fall spin on each of them, infusing the cozy essence of autumn. Please enjoy them!

Overnight Chai Steel Cut Oats

Breakfast on-the-go is a mere five minutes away now that you have this chai-spiced overnight oat recipe. Get your chai on without visiting the coffee shop!

Click here to make the recipe. 

Pumpkin Spice Chia Pudding

Start your mornings off with a holiday-inspired pumpkin spice chia pudding that’s ready to pull out of the fridge and enjoy immediately.

Click here to make the recipe. 

Maple Apple Overnight Oats

Dive into a breakfast that tastes like dessert! Fill up on fiber, protein, healthy fats, and other nutrients with these maple apple overnight oats.

Click here to make the recipe. 

Pumpkin Chia Pudding

Pumpkin chia pudding is a simple fall treat that is both easy to make and incredibly healthy. No cooking required! Mix it up and refrigerate!

Click here to make the recipe. 

Banana Bread Overnight Oats

Although banana bread isn’t signature to fall, it is a classic treat that you see around this season. Enjoy the flavor of banana bread without worrying about the unhealthy carbs.

Click here to make the recipe. 

Healthy Pumpkin Pie Chia Pudding

What if you could eat dessert for breakfast? Well, you can with this awesome pumpkin chia pudding! Get seasonal and try this tasty recipe.

Click here to make the recipe. 

Maple, Fig, And Tahini Overnight Oats

Want to wake up and have breakfast made and ready to go? This overnight oat recipe is easy to make and ready for you in these cold mornings.

Click here to make the recipe.

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Yes, it is that time of the year when we get to welcome all things pumpkin. Although we don’t encourage flocking to coffee shops to indulge in overly sweet and fattening pumpkin spice lattes, we do welcome healthier pumpkin recipes. We prefer the pumpkin recipes, like this overnight oat one, that provide fiber, protein, complex carbohydrates, healthy fats, and a diverse mix of vitamins and minerals. And that is truly what we aim to provide you on this website, whether you are cleansing or trying to adopt healthier eating habits.

These pumpkin pie overnight oats contain pure pumpkin puree. Now, it is very important that you purchase that and not canned pumpkin pie mix. The former is 100% pure pumpkin, while the latter is calorically dense, rich in sodium, and high in sugar. Pure pumpkin puree contains fiber, protein, lots and lots of vitamin A, potassium, vitamin C, iron, and a small amount of calcium. Although the pumpkin puree helps flavor and color these overnight oats, let’s not forget about the oats. For vegans, oats are great sources of protein, fiber, healthy fats, and complex carbohydrates. They help keep you full and sustain energy until your next meal!

And because we love nutrition so much, we could not exclude chia seeds from the recipe. Chia seeds are great sources of omega-3 fatty acids, fiber, and protein. They also contain vitamins B1 & B3, magnesium, phosphorus, iron, calcium, zinc, and several antioxidants, including quercetin, kaempferol, myricetin, caffeic acid, and chlorogenic acid. These antioxidants can help protect your cells from damaging free radicals, which contribute to aging and several diseases, including cancer.

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If you have never had overnight oats before, you are in for a real treat with this recipe. Imagine your favorite slice of banana bread, only in a jar of nutrient-dense deliciousness. You get a little crunch from the chopped almonds, which is necessary because the rest of this breakfast is creamy and soft. You see, the oats soak up all the liquid and flavors that you put in them. That’s why you get to set and forget, meaning you mix everything in the jar at night, set in the fridge, and grab it in the morning. Overnight oats make for the perfect grab and go breakfast!

Part of the attraction to overnight oats is the ability to customize your ingredients. You can essentially flavor them however you like, adding raisins, blueberries, walnuts, agave, peaches, or any other ingredients. This recipe is reminiscent of a banana nut muffin or banana bread, only this recipe contains almonds instead of walnuts. If you happen to have walnuts on hand, feel free to swap them for the almonds.

The general ratio for overnight oats is quite simple. You start with a 1:1 ratio of oats and liquid, and then you add the other ingredients. This recipe contains mashed banana, which helps achieve a creamier consistency. You can eat them straight out of the refrigerator (the preferred method), or you can heat the jar up in the microwave for about two minutes to enjoy hot. The choice is yours!

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Are you looking for a breakfast option that is as easy to make as it is delicious? You clicked on the right recipe! This banana blueberry overnight oats recipe combines the tartness of blueberries, sweetness of bananas, and creaminess of overnight oats. It’s so good that it will have you jumping out of bed in teh morning! The best part is that you can set it and forget it. Make it at night, refrigerate the jar, and it’ll be ready to consume in the morning.

All you have to do is mix together rolled oats, almond milk, chia seeds, mashed bananas, and a handful of fresh blueberries. Pop it in the fridge and allow it thicken overnight. When you wake up, your healthy, filling breakfast is ready to go. That means you have one less thing to worry about doing in the morning. Get yourself together and then take a spoon to that jar of overnight oats!

Blueberry banana overnight oats can help you start the day the healthy way. They not only keep you full until your next meal, but also provide lots of essential nutrients. Blueberries burst with antioxidants and bananas offer lots of potassium and complex carbohydrates. That makes this breakfast as good for your taste buds as it is for your body.

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If you want a breakfast that requires minimal preparation, then you need overnight oats in your life. You simply combine several ingredients in a jar, mix it up, and pop it into the refrigerator. Come morning time, your breakfast is ready to grab out of the fridge and enjoy. That makes overnight oats a great meal prep options, especially since one batch can last for three days in the fridge.

You don’t have to be a Michelin star chef to make overnight oats. This recipe calls for bananas, which you’ll mash in a mixing bowl before whisking in the other ingredients. Once the oats, cacao powder, vanilla, maple syrup, chia seeds, and cinnamon are thoroughly combined, portion the mixture into a few jars. Place the jars in the fridge overnight and then grab it one out of the fridge the next morning. Perfect for busy or hectic mornings, or when you need to have breakfast ready for the kids. For the best texture, enjoy the overnight oats within three days of making them.

If you want to doctor up your overnight oats after removing them from the fridge, you have that option. Consider stirring in some chopped walnuts or almonds, an addition pinch of cacao powder or cinnamon, or the fresh fruit of your choice.

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We live in a world where you can learn and share information in a matter of seconds. Because of that, anyone and everyone can share tips on anything health-related, including weight loss strategies. Some of this advice is whacky and incorrect, while other advice is researched and actually helps. People with professional health experience have the necessary information to help you lose weight, and this article aims to cover those tips. 

One of the main tips that dietitians suggest is to improve your diet. What does this mean, though? Ideally, you want to improve the quality of the food you eat. Focus on eating whole foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, as opposed to pre-packaged, processed foods. Researchers looked at the diets of more than 15,000 people and found that those who ate the least processed foods had a lower risk of obesity. Another study found that those who adopted a low-fat, plant-based diet for 16 weeks lost significantly more weight than a controlled group. 

Your mindset also plays a role in your weight loss. A 2022 study found that people who embraced their setbacks were able to lose weight and keep it off. Those setbacks were merely “temporary pauses” in their plan, not failures. Continue reading to learn about more weight loss tips that actually work. 

Get Enough Sleep

When you don’t get enough quality sleep, the body produces more ghrelin, the hunger hormone. Ghrelin decreases leptin, your satisfaction hormone, which can contribute to weight gain. Do you ever notice that you crave more sweet and salty foods when you are sleep deprived? This is because cravings for higher energy (a.k.a higher calorie) foods intensify. Additionally, your ability to make rational, healthy food choices while lacking sleep decreases, so you end up eating foods that your body has to work harder to digest. A well-rested body is a body that is more capable of losing weight.

Reorganize Your Plate

Dietitians suggest that you make half your plate consist of vegetables, a quarter of your plate whole grains, and the last quarter lean protein. You’ll notice a difference in how your body responds if you switch the portions of grains and vegetables. Corn, peas, and potatoes, however, are starchy vegetables, so they fall into the grain category.

Eat Slowly

When you choose foods that you like, it’s important to enjoy them slowly. Notice every morsel that you chew, and chew it deliberately. When you chew slowly, not only do you savor your food more, but you also make it easier on your digestive system. Plus, thoroughly chewing your food gives your body better cues of satiety. You’ll most likely avoid overeating when you chew your food thoroughly slowly.

Batch Cook And Prep

Ideally, you should meal prep once a week. Your day off serves as a great day to batch cook because you get to remain in the house. Stews are great, but you can also do pans of roasted vegetables and potatoes, or large stir-fries. You can also prepare smoothie bags, overnight oats, or chia pudding to have ready-to-go breakfasts. Having your breakfast ready to go is great for people who find it difficult to get out of bed in the morning. 

This step may not seem like a weight loss tip, but when your meals are ready and properly portioned, you don’t go out and eat whatever fast food, or unhealthy option is available when mealtime approaches. 

Enjoy The Food You Eat

If you don’t enjoy the food you eat, you are less likely to continue eating it. Plus, if someone tells you to eat steel cut oats and you don’t enjoy them, you’ll be less likely to enjoy them or adopt those healthy habits. Just because you are restricting certain foods, that doesn’t mean your food has to be bland. Add herbs and spices to elevate the flavor of your dishes. Your relationship with food doesn’t have to be just dull; rather, it can be very positive and pleasurable. 

Stay Hydrated

The body has one goal and one goal only: to stay alive. In order to stay alive, you need to give the body enough water. According to research, people who drank two glasses of water before a meal lost more weight than people who didn’t drink before meals. Plus, those participants in that study continued to keep the weight off! Thirst can mask itself as hunger, causing you to eat more even if you are full. Because water makes you feel full, though, you’ll be less inclined to eat as much during a meal when you drink beforehand.

Don’t Forget The Weights

Make sure that you lift weights at least two to three times per week if weight loss is your goal. Experts say that you should complete three or four sets of 10-15 repetitions with moderate to heavy weights. You should not strain to lift the weight, but it should be a little challenging. Weight training helps you build more muscle, and the body utilizes the food you eat as fuel when your muscle to fat ratio is higher. If you have more fat on the body, the body tends to store that fat.

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The last thing you want to do in the middle of a chaotic morning is make breakfast. You don’t have time to waste, so you end up hitting a drive thru or donut place on the way to work. Either that or you spend extra money on food delivery. The final scenario is that you don’t eat at all and you end up snacking on unhealthy treats until lunch time. How do you prevent all of that from happening? That’s why overnight oats exist.

This recipe contains a handful of simple ingredients that pair beautifully together. Cinnamon and maple syrup with vanilla extract! Are you joking? Plus, you have the option to top the overnight oats with sliced bananas and pecan halves. If you don’t go the extra mile and use those toppings, what are you even doing? But this recipe isn’t meant to bash or shame you; rather, it should help make your mornings less stressful and more filling.

As a final note for these overnight oats, you can use whichever non-dairy milk you prefer. Whether you use almond milk, oat milk, cashew milk, or macadamia nut milk, make sure to purchase the unsweetened varieties. You don’t need the excess sugars and artificial flavors that are in sweetened and flavored plant-based milks. Do your body a solid and avoid the sweeteners! If you have the time, consider making your own plant-based milk. It’s surprisingly easy and incredibly rewarding!

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Overnight oats with coconut milk and blueberries is the perfect breakfast for spring. The weather is warming up, so cold breakfast options are more popular to enjoy. The coconut milk makes the oats extra creamy, which is not typical for an overnight oats recipe. One could argue that the coconut milk is the extra “something” that you’ve been missing from your oat recipes. Not only is it filling and rich, but it also provides an incredible nutritional profile.

If you are new to overnight oats, then you are in for a treat. Although they are not raw vegan, they do make the perfect addition to your post-cleanse recipe arsenal. To make overnight oats, you mix rolled oats, liquid, and several different flavors or toppings in a jar. Place this magical concoction in the refrigerator overnight and pull it out in the morning to enjoy your breakfast. You can grab it and take it to go, or you can pull it out of the fridge, empty it into a bowl, and add more toppings.

This recipe features blueberries, rolled oats, coconut milk, grade A maple syrup, and chia seeds. While there are other oats to use, rolled oats are the best for overnight oats. The easily soak up liquid without becoming too soggy, which happens if you use quick oats or instant oats. It’s up to you if you want to use fresh blueberries or frozen blueberries in this recipe. The texture of frozen blueberries is better suited for overnight oats, but the difference between fresh and frozen isn’t dramatic. Lastly, make sure to use full-fat coconut milk, as this provides an extra creamy base for your overnight oats.

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Too often do people make the promise to pack their own lunch, but end up going to a pizza, burrito, or fast food spot instead. Planning meals can be difficult, especially if you have to take care of other family members, be they siblings, children, spouses, or parents. It’s just as important to care for the self, especially when it comes to the food you eat. 

Lunch is often an afterthought or last minute decision for the vast majority. It’s quite uncommon to meal prep for the week, or make enough food to have leftovers for your lunch at work. Packing a refreshing, light, balanced meal doesn’t have to be a difficult task, although many people view it as such. You can grab a few ingredients and create a nutritious meal. Not only does packing a healthy lunch save you time, money, and calories, but it also increases your nutritional intake. 

Trust us when we tell you that making a lunch can be as simple as combining three ingredients. It’s incredibly easy to create healthy lunches that you look forward to eating. We hope the following ideas inspire you to avoid takeout and fast food places during your lunch. 

Baked Potato, Broccoli, And Salsa

Potatoes make for excellent meal prep options because they provide complex carbohydrates and fiber. It’s not difficult to make a baked potato either! For a quick lunch option, cut open a baked potato, drizzle with a little olive oil, and place a half-cup of cooked broccoli inside. Top with about three tablespoons of salsa and place in a container. That’s a perfectly healthy and tasty lunch! Feel free to alternate the vegetables and sauces to cater to your tastebuds. 

Avocado Toast

This is an incredibly popular breakfast and lunch item that people pay up to $17 for. That’s an insane price for a piece of bread and some avocado, with a potential fried egg on top. Get your hands on a loaf of sprouted grain bread and some ripe avocados. Toast the bread and spread half of an avocado on each slice of bread. Sprinkle with sea salt and pepper, and perhaps some sliced tomato for extra acidity. 

Overnight Oats

If you haven’t discovered overnight oats, click here to learn about a bunch of our favorite recipes. Essentially goodness in a jar, overnight oats fill you up with fiber, protein, and carbohydrates. Add oats to a Mason jar with your choice of nut milk, some optional fruit, such as bananas or berries, a little agave nectar, screw the lid on the jar, and refrigerate overnight. Grab it out of the fridge in the morning, mix it up, and enjoy during your lunch. Add almond butter to the jar for extra protein and healthy fats. 

Quinoa, Black Beans, And Bell Pepper

This is a surprisingly filling meal that packs healthy dose of protein, fiber, and antioxidants. Since quinoa is a seed, it’s perfect for anyone with gluten sensitivity. Mix one cup of cooked quinoa with a half-cup of low-sodium back beans, drained and rinsed from a can. Roughly chop one medium bell pepper (your favorite color) and throw it into the mix. Season the dish with your favorite seasonings and drizzle with a little olive oil and lemon juice. 

Bagged Salad, Avocado, And Walnuts

There are many people who want to meal prep salads, but it takes too long or the salad wilts after a day or so. Use bagged salads to your advantage! These bagged salads vary in textures and flavors because of the different mixes. One way to increase fullness when eating salads is to take an avocado, cube it up, and add it to the salad mix. You can also add a half-cup of walnuts to the salad and you’ll be full by the time you finish your lunch. It takes all of five minutes to get this ready to take for lunch. All you need is dressing and you’re good to go! If you’re allergic to nuts, substitute the walnuts with cooked quinoa. 

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It may not be a new diet trend anymore, but overnight oats continue to rank high on the list of healthy breakfasts to enjoy. Everyone is familiar with oats, which get a bad reputation for being bland or mundane. Erase any preconceived notions you have about oats because it’s time to reset your view on them. 

Enter overnight oats into the equation. These fiber-rich, make-ahead breakfasts brim with flavor and nutrients. Because they are self-contained (typically in a mason jar), you can take them with you and enjoy them on the go. Alternatively, you can simply grab a jar of overnight oats out of the fridge in the morning, get a spoon, and dive in before you jet off to work or the gym. Essentially, doing a little prep work the night before saves you so much time in the morning. Plus, you have breakfast item that’s ready to eat!

Health Benefits

One of the greatest health benefits of overnight oats is that they have increased digestibility. Soaking the oats overnight is essentially a way of cooking them, only for a longer, slower period. Soaking oats helps to break down starches and reduce natural phytic acid, which helps the body utilize the nutrients in oats more efficiently. This makes the oats easier to digest, and it can be helpful for people with gluten sensitivities. 

Any food item that contains starch also has resistant starch. According to several studies, resistant starch levels are higher in cooled starchy foods. Resistant starch is a natural carbohydrate that works to increase feelings of fullness, aid in weight loss efforts, and improve digestion. Additionally, oats are rich in beta-glucan, which works to increase white blood cell activity in the body. White blood cells are responsible for protecting the body from illnesses and foreign invaders. Oats also contain selenium and zinc, two nutrients that play a role in fighting infection.

You’ll find five of our favorite overnight oat recipes below. Enjoy them, meal prep with them, and take advantage of all the benefits that oats have to offer. One last thing is that overnight oats are not cleanse-approved dishes, but they make for great post-cleanse breakfast options. 

Banana Almond Overnight Oats

Don’t have time to make breakfast during your busy mornings? You can have an easy grab-and-go breakfast by making this the night before.

Click here to make the recipe. 

Overnight Chai Steel Cut Oats

Breakfast on-the-go is a mere five minutes away now that you have this chai-spiced overnight oat recipe. There is no cooking necessary!

Click here to make the recipe. 

Creamy Peanut Butter Overnight Oats

Make this filling overnight oats recipe with just 6 simple ingredients. This protein-packed breakfast is naturally sweet and full of fiber!

Click here to make the recipe. 

Banana Bread Overnight Oats

Enjoy the flavor of banana bread without worrying about the unhealthy carbs. Wake up to a nutritious breakfast without having to make it!

Click here to make the recipe. 

Maple Apple Overnight Oats

Dive into a breakfast that tastes like dessert! Fill up on fiber, protein, and other nutrients with these maple apple overnight oats.

Click here to make the recipe. 

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