overnight oats are about as low effort as breakfast gets. everything goes into a jar the night before, and by morning you have a ready-made bowl that just needs a stir. adding ground seeds is as simple as spooning them in with everything else.
follicular berry oats
- 40g rolled oats
- 120ml milk of your choice
- 1 tbsp natural yoghurt
- 1 tbsp ground flaxseed
- 1 tbsp ground pumpkin seeds
- handful of frozen or fresh berries
- combine the oats, milk, yoghurt and ground seeds in a jar or container.
- stir well and top with the berries.
- cover and leave in the fridge overnight, or for at least 4 hours.
- stir again before eating, adding a splash more milk if needed.
luteal cinnamon oats
- 40g rolled oats
- 120ml milk of your choice
- 1 tbsp ground sesame seeds
- 1 tbsp ground sunflower seeds
- 1/2 tsp cinnamon
- 1/2 banana, sliced
- drizzle of honey
- mix the oats, milk, ground seeds and cinnamon in a jar.
- cover and refrigerate overnight.
- in the morning, top with sliced banana and a drizzle of honey.
cocoa oats
a slightly indulgent version that suits either phase, just switch the seeds as needed.
- 40g rolled oats
- 120ml milk of your choice
- 1 tbsp cocoa powder
- 1 tsp maple syrup
- 1 tbsp ground seeds (flaxseed and pumpkin, or sesame and sunflower)
- whisk the milk and cocoa powder together until smooth.
- stir in the oats, maple syrup and ground seeds.
- cover and chill overnight.
- top with a few extra seeds or some fresh fruit before serving.
because oats absorb liquid as they sit, this is a genuinely convenient way to have breakfast ready before you even wake up. ground flaxseed and pumpkin seeds bring fibre and healthy fats to the follicular phase, while ground sesame and sunflower seeds add calcium and vitamin e during the luteal phase. batch-make a few jars at the start of the week to save time.