If you're a woman over 30 working to feel stronger, leaner, and more energized, it’s time quit fasting and give your breakfast a glow-up — and overnight oats might just be the perfect place to start.

This humble meal is more than a Pinterest-worthy breakfast trend. Packed with essential macronutrients, rich in fibre, and brimming with health-supporting micronutrients, overnight oats deliver long-lasting energy and support the core pillars of optimal health: nutrition, sleep, and recovery.

Here’s why overnight oats deserve a permanent spot in your weekly meal prep!

What Are Overnight Oats?

Prepare your overnight oats by soaking rolled oats in a liquid — typically milk or your choice of a plant based alternative — and letting them soften in the fridge overnight. This no-cook method preserves nutrients and gives a wholesome but creamy, satisfying texture.

With endless flavour combinations, you can easily customise your oats to match your nutrition goals. Whether you're fueling for a workout, recovering from a strength session, or simply aiming to maintain energy across a busy day. Overnight oats are an essential addition, for a nourishing breakfast.

Includes range of food groups: Fruit and veg, cereals and grains, nuts and dairy.

The Health Benefits

High in protein: An excellent choice when aiming for a target of 25–30g of protein at breakfast to support lean muscle mass, balance mood and energy levels. Consuming a high protein breakfast also helps to balance blood sugar, reduce cravings and fatigue and also support immune function and hormone production.

Great source of fiber: A breakfast high in fiber aids digestion, helps you feel full for longer and balances blood sugar.

Low in saturated fat and added sugars: To help manage body weight and maintain heart health.

Rich in calcium, magnesium, potassium, B vitamins and zinc : Key for sleep, bone density, muscle recovery, and nervous system function.

Overnight oats have a low glycemic index meaning they release energy slowly, keep blood sugar levels stable and support sustained energy throughout the day.

Start the Day with Protein and Fiber

As we age, maintaining and building lean muscle becomes difficult due to a decline in physical activity, a natural decline in hormones and muscle-building capacity. Being deliberate with strength training and improving nutrition has multiple health benefits.

Getting 20–30g of protein in the morning has been shown to:

Improve muscle protein synthesis
Improve satiety and reduce cravings throughout the day
Stabilise blood sugar, improve energy levels and reduce energy crashes
Help to maintain focus and concentration
Support strength and recovery from exercise

Fiber: A Secret Weapon for Health

Chia seeds: Contain omega 3 fatty acids and healthy fats for sustained energy.

Fiber is often under-consumed by women, yet it plays a critical role in balancing hormones, digestion, and heart health — especially after 35.

The soluble fiber in oats and chia:

Helps to maintain a healthy gut microbiome
Improves bowel regularity and reduce bloating
Slows glucose absorption, reducing spikes in insulin and stimulates hormones that help you feel full for longer.
Helps to bind excess cholesterol and remove it from the body

Aim for 25–30g of fiber each a day Kickstart your consumption with 8–12g from breakfast is an easy step toward feeling lighter, more regular, and more in control of your health.

Macronutrients:

Complex Carbohydrates (~35–45g):
From oats, milk, fruit
→ Provides sustained energy, supports brain function, and replenishes glycogen stores for recovery.
Protein (~12–20g):
From milk/yogurt, chia seeds, nut butter, or protein powder
→ Essential for muscle repair and strength, especially important for women after 30 when muscle mass begins to decline.
Fibre (8–12g) From Oats, chia, fruit aids digestion, balances blood sugar, supports cholesterol health
Healthy Fats (~7–12g):
From chia seeds, flaxseeds, nuts
→ Supports hormone health, reduces inflammation, and keeps you fuller for longer.

**Modify the recipe with different ingredients**
Substitute seeds from chia to flax or ad in a nut mix
Change the flavour of high-protein Greek yogurt
Use different types of milk,
Add in skim milk powder for addition protein or
Add protein powder to hit that optimal morning target.

Micronutrients & Functional Benefits:

Iron: From oats and seeds. Supports energy and oxygen transport.

Magnesium: From oats, seeds and banana. Supports muscle recovery, sleep quality, and stress regulation.

Omega 3’s: 5g of alpha-linolenic acid a plant based omega 3 fatty acid. Supports heart and brain health and reduces inflammation.

Zinc: From oats, nuts and seeds. Aids immune function and tissue repair.

B Vitamins: From oats, banana. Assists energy metabolism and mood regulation.

Calcium: From Milk, yogurt, fortified plant milks. Important for bone health and muscle contraction.

Potassium: From banana and milk. Assists fluid balance, nerve function, and muscle contraction.

The Recipe

½ cup rolled oats (uncooked)
1 tbsp chia seeds
¾ cup skim milk
¾ cup high-protein Greek yogurt (e.g., Chobani Fit or YoPro style )

Tip 1: Triple the recipe and swap in berries, banana and grated apple cinnamon for variety.

Tip 2: Add a tablespoon of skim milk powder to add an additional 3-5 grams of protein or 1/2 scoop of protein powder to add an additional 12-15 grams.

Estimated Nutrition per Serving

Protein~28–32 g Greek yogurt, skim milk, chia seeds, oats

Carbohydrates: 30–35 g Oats, milk, Greek yogurt

Fats: 5-6 g Chia seeds, small amount from oats, milk and yogurt

Fibre: 8–10 g Oats (4g), chia seeds (5g)

Calcium: 350–450 mg Milk and Greek yogurt (supports bone health)

Iron: 2–2.5 mg Oats, chia seeds

Magnesium: 80–100 m Oats, chia seeds

Potassium: 450–550 mg from Milk, yogurt, chia

B Vitamins: Oats, dairy — support energy metabolism

Zinc: .5–2 mg Chia, oats, yogurt

About the author: Jo Francou is an Exercise Scientist and Pilates Instructor and mum of three teen boys. With over 25 years experience in the health and fitness industry, Jo is passionate about developing healthy habits in food and nutrition alongside and balanced exercise programs to promote long term health in people of all ages.

#1 Easy Breakfast to Support Strength, Sleep and Recovery