Lauren Bratcher

Lauren Bratcher

Lauren has been an athlete at Renew since 2018, and has been spearheading Refuel, Renew’s Nutrition Program, since 2019. When she’s not testing biometrics, meal prepping or sending enthusiastic, emoji-packed text messages to her nutrition clients -- you can find her at a coffee shop sipping on an oat milk latte or running around Town Lake with her Australian Shepherd. As a former die-hard bootcamper, Lauren’s sweet spots in the gym include any bodyweight-centric movements: box jumps, running, double-unders -- which explains why her all-time favorite benchmark workout is Angie.

Refuel Recipe: Overnight Oats

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Refuel Recipe: Overnight Oats

 

Welcome back to Refuel Recipes! Each month, we’re gonna focus on one key ingredient that’s both delicious and nutritious and teach you how to incorporate it into your diet in a realistic, sustainable, tasty way! 

In case you missed it, this month we’re highlighting: oats! This versatile little carbohydrate packs a big fiber punch and comes in many shapes and sizes. Before you dive into our second oat-centric recipe, look back at our first oat post to learn about the many amazing benefits of incorporating oats into your diet!

Our second oat-centric recipe is low-prep and high reward! This recipe is adapted from Healthy Steps Nutrition

Overnight Oats

Serving size: ¼ cup dry oats | Number of servings: 1

Nutrition facts per serving: Calories – 278 | Fat – 6g | Carbs – 44g | Protein – 15g

Prep time: 5m | “Cook time”: Overnight (8-12 hours)

Ingredients:
  • ¼ cup quaker oats
  • ½ cup milk of your choice (nutrition facts for original almond milk)
  • ½ banana
  • ½ tsp chia seeds
  • ½ cup blueberries
  • Pinch of cinnamon
  • ½ scoop vanilla protein powder
  • Optional toppings to taste:
    • Nuts and seeds (add after)
    • Nut butter
    • Shredded coconut
    • Literally anything that sounds good
Instructions:
  1. Place all ingredients in a bowl or jar and stir
  2. Cover and refrigerate overnight
  3. Grab, go and enjoy! 

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