3 high-protein breakfasts I prep ahead for better energy and focus

Ingredients

• 2 tablespoons Rolled Jumbo Oats (Provides slow‑digesting carbs and beta‑glucan soluble fiber)
• 2 tablespoons Ground Flaxseed (Adds mixed soluble/insoluble fiber and anti‑inflammatory lignans)
• 1 tablespoon Chia Seeds (Absorbs liquid to form a gel, adds protein and omega‑3s)
• 1 tablespoon Shelled Hemp Seeds (Complete plant protein source with healthy fats)
• 1 teaspoon Cacao Powder (Rich chocolate flavor, adds antioxidants and trace protein)
• 1/4 teaspoon Cinnamon (Polyphenol‑rich spice for blood‑sugar regulation)
• Pinch Turmeric Powder (Anti‑inflammatory; use sparingly for flavor)
• 2 tablespoons Dried Fruit Mix (prunes, figs, dates) (Natural sweetness, extra fiber and antioxidants)
• 1 scoop (≈30 g) Organic Plant‑Based Protein Powder (unflavored) (Optional protein boost; choose whey if dairy tolerated)
• ½ cup Milk (dairy or plant‑based) or Water (Liquid for soaking; milk adds extra protein and creaminess)
• 1 teaspoon Maple Syrup or Honey (optional sweetener) (Adds a touch of sweetness if desired)

Instructions

1. Measure dry ingredients

   In a small mixing bowl combine rolled jumbo oats, ground flaxseed, chia seeds, hemp seeds, cacao powder, cinnamon, turmeric, dried fruit, and protein powder (if using).

   Time: PT3M

2. Add liquid

   Pour the milk (or water) over the dry mixture, then add the optional sweetener. Stir until everything is evenly moistened; the chia will begin to swell.

   Time: PT2M

3. Transfer to jar

   Spoon the mixture into a 12‑oz mason jar, leaving about ½ inch of headspace. Seal the lid tightly.

   Time: PT1M

4. Refrigerate overnight

   Place the jar in the refrigerator for at least 6 hours or overnight to allow the oats and seeds to fully hydrate.

   Time: PT0M

   Temperature: 4°C

5. Serve

   In the morning, give the jar a quick stir, top with extra pumpkin seeds or fresh berries if desired, and enjoy straight from the jar or transfer to a bowl.

   Time: PT1M

Nutrition Facts

Calories

350

Protein

15 g

Carbohydrates

45 g

Fat

12 g

Fiber

10 g