Why Breakfast Matters

We've all heard that breakfast is the most important meal of the day. But have you heard why the first meal is such a big deal?

Simply put, breakfast is the fuel that powers us through the morning and beyond. Imagine that your body has an "all-hands" meeting every a.m.: whatever you put in is all you have to work with. So, when you don't fuel your system with the proper nutrients or skip breakfast, your body must dip into its energy reserves and bypass certain functions (similar to "low power mode" on an electronic device). And while that may get you through for a while, operating this way doesn't support peak performance.

The Importance of Meal Prep

It's important to remember, too, that fueling our bodies isn't just about having food in our stomachs. A healthy breakfast can provide much-needed energy to both your body and brain, supporting everything from your mood to your productivity. We know, though, that in today’s hectic world, mornings are often rushed, and finding the time to eat a nourishing breakfast can be a real challenge. That’s where the importance of meal prep comes in.

"Meal prepping and planning ahead are not just time-savers—they also set you up for healthier eating habits throughout the day," says Stacy Baumister, Registered Dietician at Methodist Healthcare. "A well-balanced breakfast can help stabilize blood sugar levels, improve brain function and even reduce cravings for unhealthy snacks later on."

Introducing Overnight Oats

As part of the Healthier 901 movement, we're excited to bring you a new series of meal prep videos that will help you build healthy habits with easy, no-fuss meals. We're kicking off our series with a special spotlight on overnight oats—a breakfast that's as easy to prep as it is good (and good for you).

Overnight oats offer all the benefits of a nutritious breakfast—fiber, protein and healthy fats—without the time crunch in the morning. This quick, cost-effective grab-and-go meal is a relief for those rushed mornings, easily tailored to suit your tastes. Best of all, it's ready to eat when you wake up, which can help you avoid the temptation to skip breakfast or grab something processed in a rush. With overnight oats, you can start your day feeling relieved and stress-free.

Simple Overnight Oats Recipe

Healthier 901 has cooked up a simple, step-by-step recipe for you to try. We also hope you'll hop on over to our website to watch the demo video we made to see what we've got in mind. Remember, this recipe is intended as a starting point, so feel free to customize your overnight oats to your liking. Add your favorite toppings, mix in some extra protein or switch up the flavor profile to suit the season or match your mood. The power is in your hands to create a breakfast that's perfect for you, empowering you to take control of your morning routine.

Overnight Oats

Prep Time: 5 minutes

Chill Time: 6-8 hours (overnight)

Ingredients

• 1/3 cup old-fashioned rolled oats (avoid instant oats with added sugars)

• 1/3 cup milk (any kind you prefer—dairy or non-dairy)

• 1/3 cup plain or flavored yogurt, no added sugar (try Greek yogurt for added protein)

• Assorted mix-ins and toppings, such as:

  • 1 tbsp chia seeds (optional, for extra fiber)

  • 1/2 tsp vanilla extract

  • 1 tsp local honey or maple syrup (optional for sweetness)

  • 1/4 cup fresh fruit (berries, banana, or your favorite toppings)

  • 1 tbsp granola or chopped nuts

Instructions

1. In a mason jar or airtight container, combine the oats, milk, yogurt, and optional mix-ins such as chia seeds, vanilla, honey or maple syrup, as desired.

2. Stir until thoroughly mixed.

3. Seal the container and place it in the refrigerator overnight (or for 6-8 hours).

4. In the morning, stir the oats and add fresh fruit or other toppings of your choice.

5. Enjoy your overnight oats cold, or briefly warm them in the microwave before adding fruit and/or crunchy toppings.

Chef Phillips' Pro Tips

• Meal prep simplified: Prepare multiple jars at once for a week of grab-and-go breakfasts.

• Portion size matters: Stick to a 1/3 cup serving of oats and adjust the toppings to fit your nutrition goals.

• Busting myths: Don't shy away from dairy! Milk and yogurt are nutrient-dense, providing calcium and protein to support bone health.

Get Started with Overnight Oats

Overnight oats are a great option for your go-to breakfast, whether you're looking to boost your energy, improve your focus or feel better throughout the day. Try this recipe, and let us know how you make it your own. Once you get the hang of it, mixing and matching different ingredients to create a variety of flavors is easy. Remember—every bite is a step toward a healthier, happier you!