Chia pudding with almond milk and berries.

 Here’s a high-protein, nutrient-packed recipe for Chia Pudding with Almond Milk and Berries

a muscle-friendly, plant-based snack or breakfast loaded with omega-3s, fiber, and antioxidants to fuel recovery and keep you full for hours!  

Ingredients  

For the Pudding:  

- 1/4 cup chia seeds  

- 1 cup unsweetened almond milk (or any milk of choice)  

- 1 scoop (25-30g) vanilla protein powder (optional, for extra protein)  

- 1 tsp vanilla extract  

- 1 tsp maple syrup or honey (optional, for sweetness)  


For the Toppings:  

- 1/2 cup mixed berries (strawberries, blueberries, raspberries)  

- 1 tbsp slivered almonds or crushed walnuts  

- 1 tsp shredded coconut (optional)  

- Extra drizzle of nut butter (optional)  


Instructions 

1. Mix the Base:  

   - In a jar or bowl, whisk chia seeds, almond milk, protein powder (if using), vanilla extract, and sweetener until smooth.  


2. Let It Set:  

   - Refrigerate for at least 2 hours (or overnight) until thickened to a pudding-like consistency. Stir once after 30 minutes to prevent clumping.  


3. Layer and Serve:  

   - Divide the chia pudding into bowls or jars. Top with fresh berries, nuts, coconut, and a drizzle of nut butter.  


Macros (Per Serving – With Protein Powder)  

- Calories: ~250-300 kcal  

- Protein: ~20g (chia seeds + protein powder)  

- Carbs: ~20g (berries + chia)  

- Fats: ~12g (chia seeds + nuts)  

- Fiber: ~12g (chia seeds + berries)  


Why This Meal is Great for Bodybuilders  

- Plant-Based Protein: Chia seeds + protein powder provide a complete amino acid profile for muscle repair.  

- Omega-3 Powerhouse: Chia seeds reduce inflammation and support joint health.  

- Antioxidant Boost: Berries fight oxidative stress from intense workouts.  

- Meal Prep Friendly: Make 3-4 servings ahead for grab-and-go breakfasts or snacks.  

- Digestive Support: High fiber keeps you full and supports gut health.  


Pro Tips 

- Vegan Option: Use plant-based protein powder and maple syrup.  

- Boost Flavor: Add cinnamon, cocoa powder, or matcha to the base mix.  

- Lower Carbs: Skip sweetener and use fewer berries.  

- Creamier Texture: Blend chia pudding after soaking for a mousse-like consistency.  

- Add Crunch: Swap nuts for granola or cacao nibs.  


Whip up this easy, muscle-loving pudding to crush cravings and fuel your gains! 🥣🫐💪

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