Overnight Oats with Berries
High-fibre oats soaked overnight with mixed berries and chia seeds — 9 g fibre and ~300 mg calcium in a 406-kcal breakfast.
Rolled oats soaked overnight with milk, mixed berries, chia seeds and yogurt make a 406-kcal breakfast with 9 g of fiber and ~300 mg of calcium, ready to eat straight from the fridge.
Ingredients (1 serving)
- Rolled oats — 60 g
- Milk — 180 ml
- Mixed berries — 100 g
- Chia seeds — 10 g
- Yogurt — 60 g
Macros per serving
- Calories: 406 kcal
- Protein: 16 g
- Fat: 14 g
- Carbs: 54 g
- Fiber: 9 g
Key micronutrients
- Fiber — 9 g
- Calcium — ~300 mg
- Manganese — ~2 mg
Why it earns a spot in the rotation
- 9 g of fiber from oats, chia and berries together slows the glucose response to the meal's 54 g of carbs — a stabiliser, not just bulk.
- Milk and yogurt together add up to ~300 mg of calcium and 16 g of protein, on top of the oats.
- ~2 mg of manganese, a cofactor most nutrient trackers never flag, from the oats and chia.
- Assembled the night before in a jar — zero morning prep, and it holds well for 2–3 days refrigerated.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
