Food & Nutrition

Overnight Chia Oat Bowl

An Overnight Chia Oat Bowl is such a great staple to include in your meal prep, especially if you don’t have much time in the mornings or you need a grab-and-go breakfast.

Try making this Overnight Chia Oat Bowl for multiple servings on the weekend for a quick breakfast or snack on the go

Fittingly, chia seeds are the star of this recipe, and here’s why: they are enjoyed for their long-lasting energy, fiber, amino acids, and nutrients. They’re tiny water-loving seeds that are loaded with nutrition and deserve the title “superfood”. They love liquid and will soak up anything around, making them wonderful in a simple, healthy pudding.

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Protein:

Chia seeds are a “complete” protein — they contain all of the essential amino acids. Meaning, they contain the proteins it takes to build new cells. Just 1 ounce of chia seeds contains 4g of protein.

With the addition of your favorite vanilla plant-based protein powder, this chia seed pudding does the trick to fuel, energize and satiate you for later.

Fiber:

Chia seeds also contain lots of fiber — 1 ounce delivers 11g of mostly soluble fiber to be exact. This means it can bind to cholesterol and help move it along out of the body; a sign of happy, healthy digestion.

Nutrients:

Chia seeds have been consumed for centuries for their brain-boosting effects, as well as their benefits on the body’s overall health. In just 1 ounce, you’ll get 18% of your recommended daily value of calcium, 30% of magnesium, 27% of phosphorous and 30% of manganese.

Optimizer Option:

Try it with berries for an extra boost in flavor and powerful antioxidants — I love it with raspberries or blueberries.

Another flavorful addition: coconut yogurt. You’ll also get a nice addition of healthy fats to keep you fuller, longer.

Make This Overnight Chia Oat Bowl a Well-Balanced Meal

For a well-balanced meal that keeps you full, provides you with stable energy, and supports healthy digestion, we use a system called the Foundational Five.

The Foundational Five Nourish Meal is any meal that contains all 5 elements of a balanced meal: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.

To make this a complete meal, make sure you have all five elements on your plate!

If you need more support with creating balanced meals, sign up for the Healthy Eating Made Easy with The Foundational Five course.

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