| Chia Seeds (Gm) | 15 grams | 77 cal |
| Blueberries | 100 g | 64 cal |
| Oatmeal Prepared With Quick Oats | 40 grams | 155 cal |
| Kion Protein Powder | 2 scoop | 186 cal |
| 2% Milk (ML) | 240 ml | 168 cal |
| Greek Yogurt - Nonfat - Any Flavor | 130 grams | 73 cal |
| Cocoa Powder | 10 grams | 42 cal |
| Oats | 30 g (dry) | 115 cal |
| Honey | 10 g | 33 cal |
| Kion Protein Powder | 1.5 scoop | 140 cal |
| 2% Milk (ML) | 80 ml | 56 cal |
| Peanut Butter | 24 grams | 147 cal |
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 210 grams | 264 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 15 g | 135 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Honey | 10 g | 33 cal |
| Kion Protein Powder | 1.5 scoop | 140 cal |
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Mixed Fruit | 150 grams | 78 cal |
| Honey | 10 g | 33 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Granola | 35 grams | 166 cal |
| Sirloin Steak - Cooked | 7 oz | 340 cal |
| Roasted Potatoes | 270 grams | 259 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Avocado (Gm) | 80 g | 145 cal |
| Pork Tenderloin (Cooked) | 9 oz | 363 cal |
| White Rice (Cooked) | 175 grams | 221 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 18 g | 162 cal |
* Add Greek yogurt, cocoa powder, oats, honey, almond milk, and whey protein powder to a blender.
* Blend until smooth and fully combined.
* Transfer to a bowl or airtight container.
* Refrigerate for at least 2 hours or overnight.
* Stir before serving.
* Serve cold.
1. In a jar or container, add the oats, chia seeds, and protein powder.
2. Pour in the unsweetened vanilla almond milk. Stir well until all dry ingredients are fully mixed and no clumps remain.
3. Add blueberries on top, then stir lightly to combine.
4. Cover the container with a lid and place in the refrigerator overnight (or at least 4–6 hours) to allow the oats and chia seeds to absorb the liquid.
5. In the morning, stir again before eating. Add extra almond milk if you prefer a thinner consistency.