Creamy oats soaked overnight in milk and curd, layered with banana, chia, almonds and a drizzle of honey. Breakfast that waits for you.
- Energy
- 500 kcal
- Protein
- 18 g
- Carbs
- 69 g
- Fat
- 18 g
Great for: Gym & strength, Runner, Junior (12–18), All-rounder
Why it works
A breakfast with about 18 g protein and 70 g carbohydrate fits the guidance to spread protein in doses of about 0.3 g/kg through the day while fuelling morning training. Because it is ready the moment you wake, it also suits an early suhoor, which guidance suggests eating as close to dawn as practical.
When: Breakfast 1–2 hours before morning training, or at suhoor.
Ingredients
- 50 g (½ cup) Rolled oats Panjeri House
- 150 ml Toned milk
- 100 g Curd
- 8 g (2 tsp) Chia seeds Panjeri House
- 60 g (½ medium) Banana, sliced
- 10 g (½ tbsp) Pure honey Panjeri House
- 8 g Almonds, chopped Panjeri House
Method
- In a jar, mix oats, chia, milk and curd.
- Cover and refrigerate overnight (at least 6 hours).
- In the morning, stir, top with banana, almonds and honey.
Coach’s tips
- Make three jars on Sunday for Monday to Wednesday.
- Before an early session, eat half 60–90 minutes before and half afterwards.
- Suhoor: drink 1–2 glasses of water with it, and consult a doctor or dietitian about fasting and training if you have a medical condition.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.