Serves 2 | Difficulty: Easy
A lifesaver for busy mornings! Packed with healthy protein and fiber, these nutrient-rich delights are perfect for a quick, filling start to your day.
When I was pregnant, I needed something that is fast, filling, and healthy to get through my morning. It needed to be grab-and-eat. That’s when I stumbled upon these overnight yogurt chia seed parfaits–they fit the bill perfectly.
Each one of these packs about 38% of protein and 29% of fiber (based on a 2000 calorie diet), making them a great way to kickstart your day!
I wrote the recipes down as servings of 1, but the shopping list will actually account for 2 servings per recipe. I wrote it this way since it’s best to prep and store them ready-to-go as individual servings.
Let’s break down how to best prepare these:
Step 1
Wash and dry your berries and mangoes well. Slice or chop them and set aside. Make the Brown Sugar Syrup.
Step 2
Gather four 12 oz mason jars or containers. Now, let’s get the parfaits ready! Using the recipes below, line up the ingredients and start layering these beauties with the yogurt and prepared fruit. Seal tightly and pop them in the fridge overnight for the chia seeds to plump up.
Step 3
When you’re ready to eat, top your parfait with a delightful crunch. I used granola and toasted coconut chips here. Drizzle on more of that irresistible syrup and it’s time to eat!
Speaking of the Brown Sugar Syrup, this recipe is SO GOOD. Buttery, vanilla-infused, and oh-so-caramelly. If yogurt doesn’t seem “breakfast-y” to you, then you’ve got to give this syrup a try. It has “Breakfast Vibes” all over it.
Of course, if you’re aiming for healthier options, maple syrup or honey are great swaps. But if you ever feel indulgent or just plain out of honey, this quick and easy DIY syrup is here to save the day.
One last thing – these store well in the fridge for up to 5 days. So you can easily double up on these when you have a week of extra busy mornings. Enjoy!
Check out my Getting Started guide to learn how to use this meal plan.
Blanching vegetables serves 2 purposes: (1) It prevents loss of flavor, color, and texture—extending the “life” of the vegetable throughout the week, and (2) it gives us a head start in the cooking process for stir-fries. Stir-frying generally only takes 5 minutes. If you start from raw, some pieces won’t cook as evenly as others (especially hardy vegetables like broccoli). Blanching pre-cooks each piece of veggie so you will have a consistent tasting stir-fry every time. This is a well-known technique used in many Chinese restaurants!
Here’s how:
Store in an air-tight container in the fridge to keep maximum freshness. Use them within 7-10 days. If you suspect it has gone bad – the color has changed (e.g. turns brown), there is visible mold, the texture is mushy – toss them. Always err on the side of caution to avoid food poisoning.
Store in meal prep containers or in the bags they come with in the crisper drawer. If a vegetable has a high-water content and tends to go limp quick, wrap it with a paper towel before storing it in the fridge. The paper towel absorbs excess liquid that will prevent it from wilting or turning mushy.
As a general guideline, try to use seafood within 2 days of purchase. For this reason, I always place recipes with seafood earlier in the Meal Plan Menu. Meat can typically last 4-5 days. If you won’t be using meat and seafood, best to freeze them right away. Vacuum seal before freezing to prevent freezer burn.
Properly frozen foods are good for up to 6 months before their flavor and texture start to lessen.
If you do not have a vacuum sealer, wrap fish and meat tightly with saran wrap, then wrap tightly with aluminum foil. Store in a Ziploc bag, squeezing as much air out as possible. Date them and pop them in the freezer for later use.
When thawing vacuum sealed food, especially fish, puncture a hole or cut a slit in the bag to prevent the risk of botulism. Botulism thrives in low oxygen environment, which is what vacuum sealing does. (Note: when botulism grows, the smell and texture of the fish will not change, but the toxins it produces can be deadly.)
Use different cutting boards for your proteins and veggies. Always wash and disinfect knives when switching from meat to veggies to prevent cross-contamination. It goes without saying that you should clean your produce before consumption and preparation.
During prep, always start with food cooked at the lowest temperature first, working your way up. For example, chopped scallions are often used as garnish and will be consumed raw, so chop them before potatoes (which you will cook so the risk is lower). Likewise, you would prepare salad greens first.
The same principle applies when keeping them in the fridge. Don’t stack raw chicken above fish – any juices from the chicken that trickle into the fish would pose a risk. Should the chicken be contaminated with salmonella, the time and temperature at which you would cook fish to perfection is not enough to kill the bacteria.
Reminder: The cards below are written as 1 serving since it’s best to prep and store them ready-to-go as individual servings.
If you love coconut milk desserts, this one is right up your alley. Go all in with the toasted coconut chips! Try looking for it in the baking aisle at your grocery store. If not, you can substitute with granola.
If you find yourself with leftover coconut milk, freeze it in an airtight container and keep for up to 6 months. The cream and milk with separate during the freeze, but simply shake it up before use and you’re back to business.
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| check | ingredient | quantity | unit | category | notes | list_type |
|---|---|---|---|---|---|---|
| dark brown sugar | 0.25 | cup | condiments and spices | pantry | ||
| honey | 1.33 | Tbsp | condiments and spices | pantry | ||
| sugar | 0.25 | cup | condiments and spices | pantry | ||
| butter | 1 | Tbsp | dairy and misc. refrigerated items | pantry | ||
| milk | 0.5 | cup | dairy and misc. refrigerated items | pantry | ||
| coconut milk | 0.5 | cup | canned or jarred | shopping | ||
| condensed milk | 2 | Tbsp | canned or jarred | optional. Substitue with brown sugar syrup (in recipe) | shopping | |
| plain greek yogurt | 1 | lb | dairy and misc. refrigerated items | I recommend Greek Gods or Fage | shopping | |
| chia seed | 0.25 | cup | misc. dry goods | shopping | ||
| granola | 0.25 | cup | misc. dry goods | shopping | ||
| toasted coconut chips | 2 | Tbsp | misc. dry goods | (optional) | shopping | |
| fresh blueberries | 4 | oz | produce | shopping | ||
| fresh strawberries | 0.5 | lb | produce | shopping | ||
| fresh yellow mango | 4 | oz | produce | shopping |
I’m a foodie with a simple philosophy: why should amazing food be reserved for the weekends alone? I’m all about making every meal delicious because, let’s face it, we only have so many meals in our lifetime.
My mission? To take the stress out of cooking with easy-to-use meal plans so you can enjoy mouthwatering recipes any day of week. Join me on this tasty journey and let’s savor “more taste, less waste” in every bite!
I’m a foodie with a simple philosophy: why should amazing food be reserved for the weekends alone? I’m all about making every meal delicious because, let’s face it, we only have so many meals in our lifetime.
My mission? To take the stress out of cooking with easy-to-use meal plans so you can enjoy mouthwatering recipes any day of week. Join me on this tasty journey and let’s savor “more taste, less waste” in every bite!
Email:
Rena
Hi yes it’s me again (I rely heavily on MPM in the kitchen). Was so glad MPM released a breakfast meal plan so I can try something new. This plan has cut down my breakfast prep time in the morning to zero. It’s a nice on-the-go breakfast that’s more jazzed up than what I used to make. Didn’t know how easy it was to make my own brown sugar syrup. Please release more breakfast meal plans!
2 years ago