
If there’s one thing I hear from patients (especially busy moms), it’s that mornings can feel like a sprint before the marathon of the day has even begun. Between getting kids out the door, answering work e-mails, and remembering who needed the library book today, the most important meal of the day can easily become an afterthought. But starting the day with something nourishing really does make a difference for energy, mood, and focus.
Overnight oats are one of my favorite low-effort, plan ahead solutions. You spend about five minutes putting them together the night before, and breakfast is ready when you wake up. No cooking, no thinking, no scrambling. I love meal prepping mine in mason jars for the week ahead for a simple, grab-and-go solution.
It’s the kind of small habit that makes taking care of yourself just a little easier, which is something I’m always here for!
Berry Almond
Peanut Butter Banana
Apple Cinnamon
Chocolate Peanut Butter
For kids: Skip the chia seeds and add mashed banana for natural sweetness.
Protein boost: Add an extra scoop of Greek yogurt or a scoop of vanilla protein powder.
If you’re craving a primary care home that feels as nourishing as the recipes I share, I’d love to care for you. If you live in the Albany or Capital Region area and are looking for a family doctor who truly listens, come meet me at Heirloom. You can book a free virtual Meet & Greet to get started – I’d be honored to be part of your family’s story.
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© meghan monthie, m.D. & heirloom family medicine, 2025
ALl rights reserved
12 Metro Park Road
Suite 208
Albany, NY 12205
Located near the
Crossings of Colonie, within
Keystone Physical Therapy
drmonthie@heirloomfamilymed.com
Phone 518-288-8318
(for general inquiries - members will receive Dr. Monthie's personal contact information upon enrollment)
Fax 518-942-9983
By appointment only
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