Overnight Oats Malaysian Style

Overnight oats are the ultimate meal prep breakfast - no cooking, takes 3 minutes to prepare the night before, and provides steady energy for morning training.

Basic Formula

• 1/2 cup rolled oats
• 1/2 cup milk (any type)
• 1 scoop protein powder (optional but recommended)
• Toppings of choice

Mix everything in a jar, refrigerate overnight, eat cold or heated in the morning.

Malaysian-Inspired Recipes

Peanut Butter Banana

• 1/2 cup oats + 1/2 cup milk + 1 scoop chocolate whey
• Top with sliced banana and 1 tbsp peanut butter
• Macros: ~400 cal, 30g protein, 45g carbs, 12g fat

Tropical Coconut

• 1/2 cup oats + 1/4 cup coconut milk + 1/4 cup water + 1 scoop vanilla whey
• Top with mango cubes and desiccated coconut
• Macros: ~380 cal, 28g protein, 40g carbs, 10g fat

Kaya Toast Inspired

• 1/2 cup oats + 1/2 cup milk + 1 scoop vanilla whey
• Stir in 1 tbsp kaya (coconut jam) - yes, really
• Top with a pinch of salt and coconut flakes
• Macros: ~420 cal, 28g protein, 50g carbs, 10g fat

High Protein Budget

• 1/2 cup oats + 1/2 cup milk + 2 scoops whey
• Add chia seeds (1 tbsp) for omega-3
• Macros: ~450 cal, 45g protein, 40g carbs, 8g fat

Tips

• Use mason jars (RM5-10 on Shopee) - make 3-5 at once for the week
• Rolled oats work best - instant oats get too mushy
• Add protein powder to the dry mix before liquid for better texture
• Eat within 3 days of making