Recipe · 4 minutes prep · Makes one jar

Around 40 grams of protein and 12 grams of fibre in one jar, made the night before. This is the breakfast that does both of this month’s jobs at once.

If you read the fibre piece and thought “fine, but where does it go,” this is where. Oats, chia and raspberries bring the fibre. A scoop of whey brings the protein. The yoghurt makes it creamy enough that you’ll actually want it at 7am.

Nothing is cooked, nothing is measured to the gram, and it keeps for three days, so a Sunday-night batch covers the mornings that usually go wrong.

We’ve used True Protein WPI90 because it’s what we stock at the studio and it mixes clean into cold milk without going grainy. French Vanilla or Natural works best here. If you’re dairy-free, True Protein Plant Protein swaps in one for one.

Method

1. 1Milk first, then proteinPour the milk into a jar, add the protein powder and stir or shake until it’s completely smooth.
2. 2Add the dry thingsOats, chia, yoghurt and cinnamon. Stir well so the chia spreads through rather than sitting in a clump at the bottom.
3. 3Fold in the raspberriesFresh or frozen.
4. 4Lid on, fridgeAt least four hours. Overnight is better.
5. 5In the morningLoosen with a splash of milk if it’s thicker than you’d like. Top with a few more raspberries and a small handful of almonds if you have them.

Making it yours

Berries are interchangeable: blueberries, chopped strawberries, or a grated apple with the skin on all work. A tablespoon of peanut butter stirred through the milk takes it somewhere else entirely, and adds a couple more grams of fibre. In warmer weeks, a few passionfruit on top instead of the cinnamon.