Healthy & High Protein Breakfast Meal Prep Idea

Ingredients

• 1 cup Rolled Oats (old‑fashioned rolled oats)
• 2 tablespoons Chia Seeds (helps thicken and adds omega‑3)
• 1 cup Greek Yogurt (plain, non‑fat or low‑fat)
• 1 tablespoon Maple Syrup (or honey, choose one)
• 1 cup Milk (any milk of choice (dairy or plant‑based))
• 1 teaspoon Cacao Powder (optional, for chocolate flavor)
• 1/4 cup Strawberries (mashed, optional fruit flavor)
• 1/4 cup Banana (mashed, optional fruit flavor)
• 1/4 teaspoon Ground Cinnamon (optional, adds warmth)

Instructions

1. Gather Ingredients

   Measure out rolled oats, chia seeds, Greek yogurt, maple syrup (or honey), milk, and any optional flavorings you plan to use.

   Time: PT5M

2. Mix Dry Ingredients

   In the mixing bowl, combine the rolled oats, chia seeds, optional cacao powder, and ground cinnamon. Stir until evenly distributed.

   Time: PT3M

3. Add Wet Ingredients

   Add the Greek yogurt, maple syrup (or honey), and milk to the dry mixture. Stir vigorously until the mixture is smooth and no dry spots remain.

   Time: PT3M

4. Add Fruit Flavor (Optional)

   Fold in mashed strawberries or mashed banana if using. Mix just enough to distribute the fruit without over‑mixing.

   Time: PT2M

5. Portion and Seal

   Divide the oat mixture evenly between two jars or airtight containers. Seal tightly.

   Time: PT2M

6. Chill

   Place the sealed containers in the refrigerator for at least 2 hours, preferably overnight, to allow the oats to soften and flavors to meld.

   Time: PT0M

7. Enjoy

   Remove the jars from the fridge, give each a quick stir, add any fresh toppings (nuts, extra fruit, granola) and enjoy your high‑protein breakfast.

   Time: PT0M

Nutrition Facts

Calories

350

Protein

20 g

Carbohydrates

45 g

Fat

8 g

Fiber

6 g