OATS & OATMEAL BOWLS

Oats are a versatile, grounding option that can be sweet or savory, warm or cold, light or filling. They work well for breakfast, easy meals, or low-effort fuel when decision-making feels hard.

Oats are especially helpful for:

• Steady energy and fullness

• Gentle digestion

• Budget-friendly meals

• Easy customization based on appetite

• Warm, comforting food when stress is high

Oats do not need to be “perfect” to count. Texture, toppings, and portions can change day to day.

Base

Choose one base and build from there.

• Rolled oats or quick oats

• Milk, plant milk, or water

• Cook on the stove, microwave, or overnight

For thicker oats, use less liquid.

For creamier oats, use more liquid or stir in yogurt or milk at the end.

SWEET OAT COMBOS

Apple Pie Oats

Ingredients: Oats, diced apple, cinnamon, maple syrup

Banana Bread Oats

Ingredients: Oats, mashed banana, cinnamon, vanilla

Blueberry Muffin Oats

Ingredients: Oats, blueberries, cinnamon, milk

Strawberry Shortcake Oats

Ingredients: Oats, strawberries, milk, crushed graham

Peach Cobbler Oats

Ingredients: Oats, peaches, cinnamon, graham crumbs

Maple Walnut Oats

Ingredients: Oats, maple syrup, chopped walnuts

Cinnamon Roll Oats

Ingredients: Oats, cinnamon, vanilla, milk

Chocolate Banana Oats

Ingredients: Oats, cocoa powder, banana, milk

Chocolate Peanut Butter Oats

Ingredients: Oats, cocoa powder, peanut butter, milk

Berry Jam Oats

Ingredients: Oats, fruit jam, yogurt or milk

FRUIT-FORWARD & FRESH

Lemon Blueberry Oats

Ingredients: Oats, blueberries, lemon zest, yogurt

Raspberry Vanilla Oats

Ingredients: Oats, raspberries, vanilla, milk

Mango Coconut Oats

Ingredients: Oats, mango, shredded coconut, milk

Strawberry Banana Oats

Ingredients: Oats, strawberries, banana, milk

Pear Cinnamon Oats

Ingredients: Oats, diced pear, cinnamon

Cherry Almond Oats

Ingredients: Oats, cherries, sliced almonds

Orange Cream Oats

Ingredients: Oats, orange zest, vanilla, milk

Apple Cranberry Oats

Ingredients: Oats, apple, dried cranberries, cinnamon

SAVORY OAT IDEAS

Savory oats are great when sweet foods don’t sound good.

Egg & Spinach Oats

Ingredients: Oats, egg, spinach, olive oil

Tomato Basil Oats

Ingredients: Oats, cherry tomatoes, basil, olive oil

Cheesy Oats

Ingredients: Oats, shredded cheese, black pepper

Mushroom & Herb Oats

Ingredients: Oats, sautéed mushrooms, herbs

Avocado Oats

Ingredients: Oats, avocado, salt, pepper

Cottage Cheese Savory Oats

Ingredients: Oats, cottage cheese, herbs

Pesto Veggie Oats

Ingredients: Oats, pesto, roasted veggies

OVERNIGHT OATS (NO COOK)

Vanilla Berry Overnight Oats

Ingredients: Oats, milk, yogurt, berries

Peanut Butter Overnight Oats

Ingredients: Oats, milk, peanut butter, banana

Apple Cinnamon Overnight Oats

Ingredients: Oats, milk, apple, cinnamon

Chocolate Overnight Oats

Ingredients: Oats, milk, cocoa powder, banana

TEXTURE & FLAVOR ADD-INS

Use one or two at a time.

• Yogurt or cottage cheese for creaminess

• Nuts or seeds for crunch

• Nut butter for richness

• Fruit for freshness

• Spices like cinnamon or nutmeg

• Jam or honey for sweetness

• Cheese or eggs for savory balance

TIPS & TRICKS

• Oats can be eaten warm or cold

• Savory oats work best with less sweet liquid

• Stirring at the end improves creaminess

• Leftover oats can be reheated or thinned with milk

• Portions can change based on hunger

• Oats are allowed to be simple