Physiques By Vinay

1. Overnight Oats

Ingredients

•  4-5 tablespoons oats
• 100ml milk (adjust as needed)
• 1 tablespoon mixed seeds
• ½ tsp vanilla extract (optional)
• 1 tablespoon honey
• Fruits / Unsweetened Cocoa Powder / Cinnamon for taste

Method

• In a bowl, mix rolled oats, milk, water, seeds, vanilla extract and honey.
• Add fruits/cocoa of your choice. A few suggestions are listed below.
• Transfer the mixture to a glass jar/bowl and store in the fridge.
• Let the oats sit for 3 hours, and they’re ready to consume.

Suggested Sweeteners/Flavoring Options:

• 1 Banana + 1/2 Apple + Cinnamon
• Any fruits of your choice. Berries have the lowest sugar of all fruits.
• Cocoa powder and cinnamon.
• 1 Mango and some blueberries

2. Chocolate Chia Pudding:

Chia Pudding is prepared the same way as overnight oats, and you can use the same fruits and sweetener options with chia pudding instead of oats.

Ingredients:

• 30g chia seeds
• 200ml unsweetened milk
• 1 tbsp unsweetened cocoa powder
• 1 tsp honey
• 1/2 tsp vanilla extract
• 1/2 banana, sliced
• 1 tbsp chopped nuts (optional)

Directions:

1. In a bowl, whisk together chia seeds, milk, cocoa powder, honey and vanilla extract.
2. Cover the bowl and refrigerate for at least 2 hours or overnight.
3. When ready to serve, divide the chia pudding into two bowls and top with sliced banana and chopped nuts (if using).

Calories per serving: 220 kcal Macronutrients per serving: Protein 8g, Carbs 25g, Fat 11g