Seasonal Fertility Staples: Savory Overnight Oats & Grains

Seasonal Fertility Staples: Savory Overnight Oats & Grains

The fall is full of exciting changes. We say goodbye to the summer heat and welcome in cooler temperatures. We adjust to new schedules, activities, and daily rituals. One of the principles I practice with my private nutrition clients at Boston Functional Nutrition is the notion of preparation (and no, that does not mean hours of meal prep making “boring health food”). Food is your first and most fundamental medicine, and quality nutrition doesn’t have to be complicated. It simply takes a tiny bit of thinking ahead!


It’s 8:00 pm, and you’re already mentally exhausted thinking about everything you need to accomplish in the coming week. 

  • If you’re trying to conceive, you’re living with that particular goal in your mind. 
  • If you’re pregnant, you’re dealing with physical changes making themselves ever-present, not to mention new and thrilling food aversions! 
  • If you’re breastfeeding, chances are you might barely be sleeping or finding time to bathe, let alone finding yourself in a headspace to pre-prepare meals not intended for immediate consumption.
  • And if you’re none-of-the-above, your Sunday Scaries are still valid, too, trust us. We get it. This post is also for you!

You know that you’ll support your body for a better tomorrow if you eat quality nutrients for breakfast or lunch. You know you’ll conquer the day if you’re probably fueled. But there are no easy leftovers to throw together, and there is no way you’ll have the time to make a full-fledged meal before your day starts tomorrow morning. That's when you remember: you have grains!

The universe is looking out for you.

If you’ve got any grains in your arsenal, you’ve got a delicious breakfast you can throw together in two minutes, leave overnight, and grab and go first thing in the morning. 

But before we get into how to go about doing this, let’s talk about why.

What makes this meal ideal?

There are 3 major reasons:

grain bowl

  1. Grains like oats, quinoa, and buckwheat are excellent sources of soluble dietary fiber. In oats specifically, high levels of β-glucan are present, which is considered the primary active component in oats due to its ability to support healthy cholesterol levels and balanced blood sugar levels. (1). These grains work to support balanced blood sugar levels and encourage satiety, keeping you energized and satisfied more effectively. (As we dive into diabetes and pregnancy later this season, recipes like this will leap to the front of the line.)
  2. Many grains also hold bioactive phytochemicals with potent antioxidant and immune supporting effects, ideal for fertility & preconception, pregnancy, and breastfeeding. Most of us will benefit from incorporating these foods into our diets.
  3. Though often processed with or in the same facilities as wheat, most grains are inherently gluten-free, making them an excellent option for celiac patients and those sensitive to gluten (2). Make sure you select “gluten-free” specifically when shopping for your dried grains! It should always be marked on the container to prove there was no cross-contamination.

Not only are whole grains nutritionally advantageous, but many of the things we traditionally pair with them are bursting with nutrients that optimize our health.


  • Seeds are a nutritional powerhouse, providing healthy fats, fiber, and essential micronutrients like B vitamins and vitamin E.

Healthy fats (mainly Omega 3s)

  • Found abundantly in plant foods, such as oils, nuts, and seeds. They also help keep us full and satiated, helping to support balanced blood sugars post-breakfast.


A diet that contains adequate amounts of quality protein packs massive health benefits by helping you maintain muscle and strength, supporting your bone health, and has even been shown to help you maintain healthy blood pressure levels (3). If you’re on a pregnancy path, your protein intake is critical to provide building blocks to… well, build your baby! For recipes like this, look to full-fat dairy to pack extra protein, or consider a safe, third-party tested protein powder or collagen peptide, like Vital Proteins.

There’s no recipe card, so it's time to get creative!

There’s an assumption that quick and easy recipes feel monotonous, but you aren’t going to let that happen. You know the exact formula to make breakfast as nutritionally balanced, whole, and delicious as it is fast. How? You have the FullWell Blueprint!

Check it out! Pick one from each column and plunk your ingredients on the counter:

*Note: Eggs can be boiled three days ahead if covered and chilled (do not peel them before you want to eat them). Braised or steamed vegetables can be made four days ahead, and the same storage rules apply. Just cover and chill.

Once you’ve assembled your ingredients, the rest is a breeze.

Here are some of our favorite combos for when we are feeling more stressed than inspired:

You don’t need a recipe when you have our blueprint; you can make it up as you go! We challenge you to perfect your creations and share them with us on social media. You might inspire someone else to take charge of their own fertility!

*The information on this website is provided for educational purposes only and should not be treated as medical advice. FullWell makes no guarantees regarding the information provided or how products may work for any individual. If you suffer from a health condition, you should consult your health care practitioner for medical advice before introducing any new products into your health care regimen. For more information, please read our terms and conditions.


  1. Sang, Shengmin. Chu, YiFang. “Whole grain oats, more than just a fiber: Role of unique phytochemicals.” National Center for Biotechnology Information. Web. Published July 2017. Accessed Nov 2021.
  2. Rasane, Prasad. Jha, Alok. Sabikhi, Latha. Kumar, Arvind. Unnikrishnan, V S. “Nutritional advantages of oats and opportunities for its processing as value added foods - a review.” National Center for Biotechnology Information. Web. Published June 2013. Accessed Nov 2021.
  3. “Dietary protein and blood pressure: a systematic review.” National Center for Biotechnology Information. Web. Published Aug 2010. Accessed Nov 2021.