Power Breakfasts


Overnight Oats




  • 1 cup old-fashioned oats or quick-cooking oats
  • 1 cup Milk (1 or 2% cow’s milk, unsweetened almond/cashew/oat milk or unsweetened soy milk)
  • 2 tbsp Chia seeds OR Ground flax seeds (the chia seeds do not need to be ground)
  • 2/3-1 cup Yogurt (2% Greek Yogurt, 2% SKYR yogurt Vanilla, 2% plain yogurt)
  • 1 tbsp Honey or maple syrup
  • 1 cup Frozen Fruit (Mixed berries or your choice or raspberries, strawberries, blueberries or black berries, mango, peaches)
  • 1-2 tbsp peanut butter OR 1-2 tbsp any type of nut / seeds (you will be using some for the bars below)




2 x 500mL Mason jars OR 2 x cup capacity Tupperware/ Glass Containers OR 2 x cereal bowls + tin foil/ plastic wrap to cover.

Measuring cups/spoons Spoon


Breakfast Tacos


  • 2 Eggs
  • 1-2 Whole wheat tortilla wraps (2 small or 1 large)
  • ¼ Milk (1% cow’s milk, unsweetened almond/cashew/oat milk or unsweetened soy milk)
  • Few tbsp Salsa
  • ¼-1/2 Avocado (How to choose a ripe avocado)
  • ¼ cup Shredded cheddar or mozzarella cheese
  • ¼ cup black beans (from a can of cooked black beans)


Microwave safe bowl Fork

Knife Spoon


No-Bake Energy Bars


  • 1 + ¾ cups old-fashioned oats or quick-cooking oats
  • 1 teaspoon ground cinnamon
  • ½ cup raisins or chopped apricots
  • ¼ cup pumpkin seeds or sunflower seeds
  • ½ cup almonds, chopped into pieces or slivered
  • ¼ cup chopped walnuts, cashews, unsweetened shredded coconut (or extra of any of the above mix-ins)
  • 2 tbsp chia seeds or ground flax seeds (whatever you used for the overnight oats)
  • 1 cup natural peanut butter (ie only ingredient is peanuts) or almond butter (for a nut free alternative you can use WOW butter or sunflower seed butter)
  • ½ cup honey or maple syrup
  • 1 teaspoon vanilla extract



Parchment paper

8x8 or 9x9 square pan Large Bowl

Spoon for mixing Measuring cups/spoons