Breakfast Meal Prep for Fit Bodies: Week 1

3 overnight oat recipes, plus homemade yogurt and chia seed pudding

Athletes know that planning out meals in advance is one of the keys to success in achieving wellness goals. That’s why we created our healthy meal prep lunch series. Now, we’re starting the new year off right by making breakfast easier than ever.

“These recipes are full of filling fiber, healthy fats, and feature five simple ingredients,” says Lisa Hayim, R.D., a New York City-based nutritionist and founder of The Well Necessities. “Begin the week with three different takes on overnight oats, followed by a probiotic-packed yogurt and protein-rich chia pudding.”

SUNDAY PREPARATIONS:

1.
Shop for all the ingredients and set aside one hour to cook. View the shopping list here.
2.

Make the yogurt and add additional ingredients as seen in the recipe.

tofu

FIT CHEF HOW-TO: MAKE GUT-HEALTHY YOGURT

Making your own coconut yogurt is an easy process. Simply combine one can of full fat coconut milk with two capsules of probiotics and stir well. Place in the refrigerator for 24 hours. If you can wait 48 hours, you’ll have an even better consistency. You can add a scoop of protein powder and any spices you like (such as cinnamon which could help boost your metabolism) or toppings such as strawberries, coconut flakes, or chia seeds. A dollop or two of the yogurt makes an excellent addition to morning oatmeal for some added creaminess and protein.

3.
Prepare and assemble the overnight oat ingredients in mason jars. Do not add liquid until the night before you plan to consume. Dry ingredients may be kept in the fridge.
4.
Prep the chia seed pudding. You may add the liquid (coconut milk) immediately, but may need to add extra milk the night before consumption as the chia seeds expand and soak it up.

NEED MORE MEAL PREP IDEAS?

photos by: Christine Han