Overnight Oats

Meal for the day before a race

This needs to be prepared at least a couple hours before you want to eat.


  • Porridge oats / rolled oats
  • Plant milk (I use hemp with oats but you could use any other plant milk or even dairy if you prefer)
  • Fresh or frozen fruit – try berries, mango, pineapple, banana, etc. (avoid melon and oranges)
  • Seeds – try sesame, flax, pumpkin
  • Nuts – try a few pecans or walnuts (you can substitute a tsp of nutbutter here if you prefer)
  • Desiccated coconut
  • Maple syrup (optional extra for those who have a sweet tooth)


  1. Pour oats into a bowl (amount is up to you, I use about 30g for a regular day, more for a pre-race day)
  2. Add milk until oats are just covered
  3. Add washed or frozen fruit
  4. Top with a sprinkling of seeds and coconut plus just a few nuts (or the tsp of nutbutter)
  5. Leave in fridge overnight or covered on the countertop if you make this on the day you want to eat it


By Denyse King