Flexible Nutrition

5-ingredient gut-friendly overnight oats 🤍

If you’re in perimenopause, this is the kind of breakfast that works with your body, not against it.

It’s rich in fibre to support digestion, gut health and more stable energy across the morning. The combo of oats, chia and yoghurt also helps keep you fuller for longer, which can make a real difference with those mid-morning crashes and cravings.

Here’s how to make it:
• ½ cup rolled oats
• ½ cup milk
• 2 tsp chia seeds
• ¼ cup yoghurt (I use gut health yoghurt - backed by solid research 💪)
• 1 banana
• sprinkle of cinnamon

Stir it all together, pop it in the fridge overnight, and it’s ready to go in the morning. Add any toppings you like 😋

Simple, nourishing, and realistic for busy mornings.

Save this for later and let me know if you try it ✨

menopause dietitian easybreakfast

Having a pantry stocked with staples you can throw together into a quick, easy, healthy (and delicious 😋) meal, is so helpful to avoid getting stuck with nothing to eat and defaulting to takeaway... especially if you’re trying to increase your intake of whole foods and rely less on convenience options.

In midlife, our schedules can be pretty hectic between work and family commitments, so having these basics on hand makes a big difference.

Some pantry staples I always keep stocked are:

• Oats

• Tinned legumes

• Nuts and seeds 🌰

• Tinned fish🐟

• Wholegrain pouches (like quinoa, brown rice, or basmati)🌾

• Wholegrain wraps

It doesn’t have to be complicated, just having the basics on hand can make healthy eating feel a whole lot easier 💚