Breakfast 1

Serves 2 | Difficulty: Easy

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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!

First time here?

Check out my Getting Started guide to learn how to use this meal plan.

Prep Summary

  • 8 oz fresh strawberries stems removed and sliced or chopped into bite-sized pieces
  • 4 oz fresh yellow mango peeled and chopped into bite-size cubes
  • Make 2/3 cup brown sugar syrup (in recipe)

  • 4 oz fresh strawberries stems removed and sliced or chopped into bite-sized pieces
  • Make brown sugar syrup (in recipe)
  • 4 oz fresh strawberries stems removed and sliced or chopped into bite-sized pieces
  • 4 oz fresh yellow mango peeled and chopped into bite-size cubes
  • Make brown sugar syrup (in recipe)

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:

  1. Bring a large pot of water to a rolling boil (about 6 cups) and add 1 Tbsp kosher salt. Prepare an ice bath in a large bowl on the side.
  2. Blanch vegetables for the time indicated on the recipe/prep summary. The countdown starts when the water comes back to a boil, so don’t overcrowd! Once done, immediately transfer the vegetables with a sieve to the ice bath for a few minutes to stop the cooking process.
  3. When vegetables have cooled, drain well and transfer to a storage container or Ziploc bag. Use a salad spinner to remove excess water for leafy greens or use clean hands to squeeze out remaining water.
  4. You can repeat this process with all the vegetables using the same pot of water. Bring water back to a rolling boil before starting a new batch. Replenish ice to ice bath as needed to keep water cold.

Chopped Aromatics

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.

Chopped Veggies

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.

Meat and Seafood

As a general guideline, vacuum seal seafood if you won’t be using it within 2 days of purchase. For this reason, I always place recipes with seafood earlier in the Meal Plan Menu. For meat, vacuum seal if you won’t be using them within 4-5 days of purchase or the product’s “best by” date. Vacuum seal ASAP to keep maximum freshness. Vacuum sealed meat and seafood keep for over a week without any issues. However, if you know you won’t be able to use it within the week, date them and pop them in the freezer for later use. They 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.

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.  

Meal 1

Reminder: The cards below are written as 1 serving since it’s best to prep and store them ready-to-go as individual servings.

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Overnight Blueberry, Strawberry, and Granola Chia Parfait

Prep Time10 minutes
Rest Time2 hours
Total Time2 hours 10 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: 15-minute meals, chia pudding, yogurt chia pudding, yogurt parfait
Servings: 1

Equipment

  • 4 mason jar or containers (12 oz capacity)

Ingredients

  • 4 oz plain Greek yogurt about 1/2 cup
  • 2 tsp honey or more to taste
  • 1/4 cup milk
  • 1 Tbsp chia seeds
  • 2 oz fresh blueberries
  • 2 oz fresh strawberries stems removed and sliced or chopped into bite-sized pieces
  • 2 Tbsp granola
  • 2 tsp brown sugar syrup drizzled on top (recipe follows)

Brown Sugar Syrup (Makes about 1/3 cup):

  • 2 Tbsp dark brown sugar
  • 2 Tbsp sugar
  • 2 Tbsp water
  • 1/2 Tbsp butter
  • A few drops of vanilla extract

Instructions

For the syrup:

  • Add everything except butter to a microwave-safe bowl. Stir to combine. Microwave in 15 seconds intervals, stirring in between, until sugar has dissolved. Stir in the vanilla extract and butter and let the mixture cool to room temperature.
  • Store in an airtight container on the counter for up to 2 days or in the fridge for up to 5 days. Shake before use. If butter has solidified, microwave for a couple of seconds before use.

For the parfait:

  • In a container, mix together the milk and chia seeds until there are no dry lumps left.
  • Add the yogurt and honey to the container and mix until well incorporated.
  • Top the mixture with blueberries and strawberries, then cover the container tightly with a lid. Place the container in the fridge and let it sit overnight (or for at least 2 hours) to allow the chia seeds to plump up.
  • Top with granola right before serving, then drizzle with Brown Sugar Syrup. Enjoy!

Notes

  • If prepping multiple servings ahead, do Step 1 for each serving in individual airtight jars or containers, but leave out the granola until right before serving. Consume within 5 days.
  • 1/3 cup of brown sugar syrup is enough for 3 servings.
  • You can always go more or less with your fruit portions here. This recipe is fairly flexible! This 1 serving has approximately 19.2g of protein and 8.21g of fiber (38% and 29% PDV respectively based on a 2000 calorie diet)!

Meal 2

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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Overnight Mango, Strawberry, and Coconut Chia Parfait

Prep Time10 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: 15-minute meals, chia pudding, yogurt chia pudding, yogurt parfait
Servings: 1

Equipment

  • 4 mason jars or containers (12 oz capacity)

Ingredients

  • 4 oz plain greek yogurt about 1/2 cup
  • 1 Tbsp condensed milk or 1 Tbsp Brown Sugar Syrup recipe follows
  • 1/4 cup coconut milk preferably full cream
  • 1 Tbsp chia seeds
  • 2 oz fresh yellow mango peeled and chopped into bite-size cubes
  • 2 oz fresh strawberries stems removed and sliced or chopped into bite-sized pieces
  • 1 Tbsp toasted coconut chips optional

Brown Sugar Syrup (Makes about 1/3 cup):

  • 2 Tbsp dark brown sugar
  • 2 Tbsp sugar
  • 2 Tbsp water
  • 1/2 Tbsp butter
  • A few drops of vanilla extract

Instructions

For the syrup:

  • Add everything except butter to a microwave-safe bowl. Stir to combine. Microwave in 15 seconds intervals, stirring in between, until sugar has dissolved. Stir in the vanilla extract and butter and let the mixture cool to room temperature.
  • Store in an airtight container on the counter for up to 2 days or in the fridge for up to 5 days. Shake before use. If butter has solidified, microwave for a couple of seconds before use.

For the parfait:

  • In a container, mix together the milk and chia seeds until there are no dry lumps left.
  • Add the yogurt and honey to the container and mix until well incorporated.
  • Top the mixture with sliced strawberries and diced mango, then cover the container tightly with a lid. Place the container in the fridge and let it sit overnight (or for at least 2 hours) to allow the chia seeds to plump up.
  • When ready to serve, sprinkle toasted coconut chips on top of the mixture. Enjoy!

Notes

  • If prepping multiple servings ahead, do Step 1 for each serving in individual airtight jars or containers, but leave out the granola until right before serving. Consume within 5 days.
  • 1/3 cup of brown sugar syrup is enough for 3 servings.
  • You can substitute with frozen mango as well if that is all you have on hand. Add them to your jars and give them at least 1 night to thaw. Larger fruits like strawberries and mango chunks might need more time to thaw.

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Shopping List

checkingredientquantityunitcategorynoteslist_type
dark brown sugar0.25cupcondiments and spicespantry
honey1.33Tbspcondiments and spicespantry
sugar0.25cupcondiments and spicespantry
butter1Tbspdairy and misc. refrigerated itemspantry
milk0.5cupdairy and misc. refrigerated itemspantry
coconut milk0.5cupcanned or jarredshopping
condensed milk2Tbspcanned or jarredoptional. Substitue with brown sugar syrup (in recipe)shopping
plain greek yogurt1lbdairy and misc. refrigerated itemsI recommend Greek Gods or Fageshopping
chia seed0.25cupmisc. dry goodsshopping
granola0.25cupmisc. dry goodsshopping
toasted coconut chips2Tbspmisc. dry goods(optional)shopping
fresh blueberries4ozproduceshopping
fresh strawberries0.5lbproduceshopping
fresh yellow mango4ozproduceshopping

Other 2-day Meal Plans

Hi, I’m Ariel 

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!

Leave a Comment

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!

Reply

4 months ago

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Hi, I’m Ariel 

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!