• Goal : Weight Gain| Build Muscle
• Prep time : 6 mins
• Protein : 30 grams

Recipe

1. Mix 1/2 cup rolled oats, 1 tablespoon chia seeds, 3/4 cup your choice of milk, and 1/4 cup yogurt in a jar; let sit overnight.
2. Layer with your favorite fruits and a dash of cinnamon or chai spice in the morning.
3. Garnish with a sprinkle of chia seeds, a few fruit slices, and a drizzle of honey or nut butter before serving.

• Goal : Increase protein intake
• Prep time : 5 mins
• Protein : 30 grams

Recipe

1. In a bowl or jar, combine the chia seeds, protein powder, almond milk, honey or maple syrup (if using), and vanilla extract (if using). Stir well to combine all ingredients.
2. Cover the bowl or jar and refrigerate for at least 2 hours, or preferably overnight, to allow the chia seeds to absorb the liquid and thicken into a pudding-like consistency.
3. After the chia seed pudding has set, give it a good stir to break up any clumps and evenly distribute the ingredients.
4. Serve the chia seed pudding chilled, topped with your favorite fruits, nuts, or seeds for added flavor, texture, and nutrients.