Overnight Oats with Berries and Almonds
Makes 1 serving

INGREDIENTS
40 g Rolled oats
180 ml Unsweetened almond milk (Unsweetened almond milks run from about 13 to 24 kcal per 100 ml depending on the brand, which is a 20 kcal spread on this jar before anything else varies.)
28 g Whey isolate (Figures use an isolate at roughly 85 g of protein per 100 g. A flavoured blend is nearer 75 g and carries more carbohydrate.)
10 g Chia seeds
100 g Mixed berries (Strawberries are about 32 kcal per 100 g and blueberries about 57, so which berries go on top moves the total by around 25 kcal.)
10 g Almonds (Roughly chopped, to finish.)

METHOD
1. Stir the oats, chia seeds and isolate together dry in a jar so the powder is evenly distributed before any liquid goes in.
2. Pour over the almond milk and mix until there are no dry pockets.
3. Cover and leave in the fridge overnight, or at least six hours, so the oats soften and the chia sets the mixture.
4. In the morning, loosen with a splash more almond milk if it has thickened too far.
5. Top with the berries and the almonds, roughly chopped.

Contains gluten cereals, milk and tree nuts.
Oats count as a gluten cereal under UK labelling and ordinary oats are milled alongside wheat. Certified gluten-free oats are a separate ingredient here.
Most whey powders contain soya lecithin, which counts as soya. Check the tub.

RECIPE NOTES
Powder before liquid. Isolate stirred into a wet jar clumps, and the clumps do not break up overnight.
The supplied figures were 485 kcal, 33P, 16F and 50C. Recomputing from these weights gives 435, 35, 14 and 46. Taking the most calorie-dense plausible products, a 24 kcal almond milk and blueberries rather than mixed, only reaches 462. The gap is in the products rather than the arithmetic, so the lower figure is published and the two ingredients that move it are noted above.

Full recipe: https://www.getfuel8.com/recipes/owen-overnight-oats
