If you’ve read Day 3 then you know I’m currently working on healing a knee injury. I believe that part of the process (probably the most important part) is gaining more muscle in my leg.

Anatomy lesson 101, to gain more muscle, one must eat above the total daily energy expenditure (TDEE)¹. To achieve this, I’m trying to tackle my weakest meal, which is breakfast.

These are my requirements for this breakfast:

1. Tasty (reasonably at least)
2. Easy to prepare
3. High in calories
4. High in protein and carbs
5. Be lactose free
6. Have some kind of fruit

Ladies and gentlemen, I present to you, my recipe² for overnight oats.

Ingredients

• Oats
• Milk (lactose-free)
• Greek yogurt³
• Cinnamon
• Chia seeds
• Honey
• Nuts
• Fruit
• Chocolate (high cocoa percentage)

Recipe

In a container…

1. Add 2/3 cup of oats
2. Add 2/3 cup of milk
3. Add 1/3 cup of Greek yogurt
4. Sprinkle cinnamon to taste
5. Add a teaspoon of chia seeds
6. Mix well
7. Refrigerate overnight
8. Add honey, nuts (almonds, walnuts, cajus, …), chocolate, and fruit (currently using blackberries or raisins) to taste.
9. Mix well
10. Enjoy!

I think after 7 one can try to heat them up in the microwave, but I haven’t tried it yet.

The measures for the cups seem weird but basically, the rule is the same proportion of oats and milk and half that amount of yogurt. I’m a metric guide, but for the sake of goal 2 I prefer to not have to weigh stuff.

See you tomorrow!