Apple & Peanut Butter Overnight Oats

Mornings can be busy. On busy days, these make-ahead overnight oats are lifesavers. Prep five of them at once on a Sunday night so you have breakfast for the whole week. Use a Mason jars or portable Tupperware containers so you can easily grab one as you run out of the door. 


Rolled oats, uncooked2 ½ cups525 mL
Milk, 1%2 ½ cups525 mL
Vanilla2 ½ tsp12.5 mL
Cinnamon, ground2 ½ tsp12.5 mL
Hemp hearts1/3 cup70 mL
Chia seeds5 Tbsp75 mL
Peanut butter, natural1/3 cup70 mL
Apple, cored and cubed


  1. Wash and dry 5 mason jars and lids.
  2. Split the rolled oats by dividing ½ cup into each of the 5 mason jars.
  3. Divide the milk (½ cup each), vanilla (½ tsp each), cinnamon (½ tsp each), hemp hearts (1 Tbsp each), chia seeds (1 Tbsp each), peanut butter (1 Tbsp each), and brown sugar (1 Tbsp each, if desired) into the 5 mason jars.
  4. Stir each of the mason jars to combine the ingredients evenly.
  5. Divide the apple between the jars.
  6. Tightly seal the mason jars with lids and store in the fridge for up to 1 week.

Makes 5 servings (287 g /serving). 1 serving = 1 Mason jar
Courtesy of Nutrition RX https://nutritionrx.ca/recipe/apple-peanut-butter-overnight-oats/


These mini omelettes freeze beautifully, making them a perfect, make-ahead breakfast option for those mornings that you barely have time to eat. Pair with a banana, or put them on a piece of sourdough toast and you’ve got a super healthy, well-balanced meal!


Bell pepper, diced1 each1 each
Tomato, diced¾ cup187 mL
Onion, diced½ cup125 mL
Spinach, diced1 cup250 mL
Olive oil1 Tbsp15 mL
Sun dried tomato, finely diced (optional)1 Tbsp15 mL
Eggs10 each10 each
1% Milk¾ cup187 mL
Paprika½ tsp2.5 mL
Chili powder½ tsp2.5 mL
Salt¼ tsp2 mL
Pepper¼ tsp2 mL
Lean sliced turkey (optional)¼ cup100 g
Shredded cheese½ cup250 mL


  1. Preheat the oven to 400 degrees F.
  2. In a small bowl, toss the bell pepper, tomato, onion, and spinach in the olive oil.
  3. Spread veggies onto a baking sheet and roast for 15 minutes. *This is optional, but helps evaporate some of the water from the veggies so there is less water coming off the omelettes when reheating.
  4. Change the oven temperature to 350 degrees F.
  5. Crack the eggs into a large bowl and add the milk, paprika, chili, salt, and pepper. Using a whisk, mix until the yolks are well incorporated into the whites.
  6. Grease 12 muffin cups. Divide the veggies, sundried tomatoes and turkey (if using) between the 12 cups.
  7. Pour the egg mixture into each of the 12 cups and top with shredded cheese.
  8. Bake for 20-25 minutes, until omelettes are cooked through.
  9. Freeze in an air-tight container and reheat in the microwave on high for quick breakfasts.

Makes 12 servings (92 g /serving). 1 serving = 1 omelette


Looking to pump up your morning oatmeal?  Add some chia seeds – they’re virtually tasteless, but add a nice grainy texture and tons of protein, fibre, and brain-boosting fatty acids.  Hot or cold, this breakfast isn’t just a smart choice in the morning.  Its rich omega-3 concentration just might make you smarter for the rest of the day.


Rolled oats½ cup125 mL
Almond, soy, or rice milk¾ cup185 mL
Chia seeds1 Tbsp15 mL
Raisins or Goji berries1 Tbsp15 mL
Cinnamon½ tsp2.5 mL
Honey1 Tbsp15 mL


For a cooked version:

  1. Place all ingredients, except honey, into a pot.
  2. Simmer for 5 to 10 minutes on low heat, until everything is softened.  Stir continuously.
  3. Stir in honey just before eating, and serve.

For a cold version:

  1. Place oats, milk, chia, and raisins into a bowl the night before, and allow oats to soften overnight.
  2. Stir in cinnamon and honey in the morning.
  3. Feel free to add additional toppings to the hot or cold version: fresh berries, bananas, coconut flakes or nuts are some delicious options.  Enjoy!

Makes 1 serving  (343g / serving), 1 serving = 1 bowl of oatmeal.

All recipe’s courtesy of Nutrition RX – https://nutritionrx.ca


What’s The Best Way To Stay Consistent?

Consistency is undoubtedly vital when it comes to achieving your health and fitness goals. But, it can be challenging to stick to a routine, especially

I loved the open, but what next?

It’s 2.30 on a Monday afternoon, I’ve just finished coaching the morning classes and 4 hours of back to back PT so I’m doing what

How Often Should You Exercise?

Regular exercise is essential for maintaining good health, but how often should you exercise? The answer to this question depends on a variety of factors,


Talk with a coach about your goals, get the plan to achieve them.

Fill out the form & we'll be in touch

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy