⚡ Why This Meal Rocks:
- Slow-digesting carbs for steady energy
- Chia seeds = fiber + omega-3s + plant protein
- Fruits = natural sugars + vitamins + antioxidants
- Milk adds protein + calcium
Perfect for mornings or pre-training fuel!
🍌 Ingredients (1 serving)
| Ingredient | Amount |
|---|---|
| Rolled oats | ½ cup (about 40g) |
| Milk (any kind: cow, almond, soy, etc.) | 1 cup (240ml) |
| Chia seeds | 1 tbsp |
| Banana | ½–1 medium |
| Berries (blueberries, strawberries, etc.) | ½ cup |
| Honey or maple syrup (optional) | 1 tsp |
| Cinnamon (optional) | A pinch |
👨🍳 How to Make It
Step 1: Cook the Oats
- In a small pot, combine oats and milk.
- Cook on medium heat, stirring occasionally, for 5–7 minutes until creamy.
Or microwave: mix in a bowl and cook for 2–3 minutes.
Step 2: Add Chia Seeds
- Stir in chia seeds while the oats are still hot so they expand.
- Let sit for 2–3 minutes (or overnight for a thicker texture if you’re meal-prepping).
Step 3: Add Toppings
- Slice banana and arrange with berries on top.
- Drizzle with honey or maple syrup if you want it sweeter.
- Sprinkle cinnamon for extra flavor (and blood sugar control).
🍴 Nutrition Info (Approximate per serving):
| Nutrient | Amount |
|---|---|
| Calories | 350–400 kcal |
| Protein | 10–12g |
| Carbs | 45–50g |
| Fat | 10–12g |
| Fiber | 8–10g |
🕒 When to Eat This Meal?
Best as:
- Breakfast – fuels your day right from the start
- Pre-workout meal (1–2 hours before training) – especially for cardio or high-intensity days
- Post-workout snack – add a scoop of protein powder if you need more recovery fuel
💡 Pro Tips:
- For more protein: Add ½ scoop of vanilla or unflavored whey or plant protein
- Going vegan? Use plant milk (soy milk has the most protein)
- Want it cold? Try overnight oats – mix all ingredients and refrigerate overnight
- Need more calories for bulking? Add peanut butter, nuts, or granola
