The move for humans who cannot deal with cooking at 6 a.m. Stir it together the night before, wake up to a creamy oat cup that tastes like PB banana ice cream.

• Overnight soaking makes oat starches easier to digest than cooked versions.
• Chia seeds add omega-3s and 5 g of fiber.
• Milk plus whey doubles up the protein so you actually hit a real breakfast target.

1. 1

   Add the rolled oats, milk or almond milk, vanilla or peanut butter whey, chia seeds, maple syrup and a pinch of cinnamon to a jar or container that holds at least 400 ml.

2. 2

   Stir everything together until the whey is fully dissolved and no dry clumps remain at the bottom.

3. 3

   Slice the banana; layer half the banana slices into the jar.

4. 4

   Microwave the peanut butter for 10 seconds to make it runny, then drizzle half of it over the banana layer.

5. 5

   Seal the jar with a lid and refrigerate for at least 4 hours, ideally overnight, until the oats have absorbed the liquid and swelled to a thick, creamy consistency.

6. 6

   In the morning, open the jar and top with the remaining banana slices and an extra drizzle of peanut butter; eat cold straight from the jar.

• Use half milk half yogurt for a thicker, creamier result.
• Add whey AFTER soaking if you find it clumps overnight - stir in fresh in the morning.