Quick Freezer Breakfast (Josh's Go-to At Home Snack)

A filling breakfast you can assemble in minutes

Serves: 1

Prep time: 2-3 minutes

Cook time: None

Ingredients

• 150 g frozen mixed berries

• 200 g plain Greek yoghurt

• 40 g rolled oats

• 1 tbsp chia seeds (about 12 g)

• 10 g chopped nuts, such as almonds or walnuts

• Optional: ½ scoop protein powder (about 10–20 g), if it suits your protein target

• A splash of milk or water, if needed to loosen the yoghurt

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Method

1. Spoon the yoghurt into a bowl or container. If using protein powder, stir it into the yoghurt with a small splash of low-fat milk or water until smooth.

2. Add the rolled oats and chia seeds, then top with the frozen berries and chopped nuts.

3. Let the berries soften for a few minutes while you get ready. Stir everything together and enjoy.

4. For a softer texture, assemble the bowl the night before, cover and refrigerate it.

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Approximate Nutrition

Per serve	Calories	Protein	Carbohydrates	Fat	Fibre
Standard bowl	470 kcal	32 g	58 g	13 g	14 g
With ½ scoop whey	530 kcal	44 g	60 g	14 g	14 g

Nutrition will vary depending on the quantities of the ingredients used.

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Why I like it

This is my go-to freezer option when I am snackish or craving dessert: fruit, fibre, and a useful source of protein in one filling bowl, with almost no prep. It is easy to adjust to your appetite and training needs, and the ingredients can stay on hand for busy days.

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Ingredient Swaps

• Greek yoghurt: Use a plain high-protein yoghurt you enjoy. Check the label if you’re aiming for the protein estimate listed above.

• Mixed berries: Any frozen berries work. Frozen mango or cherries are options too, though they will change the flavour and nutrition.

• Rolled oats: Swap for quick oats if you prefer a softer texture. For extra crunch, add a muesli.

• Chia seeds: Ground flaxseed is a good alternative.

• Almonds: Try walnuts, pumpkin seeds or a small spoonful of nut butter. Keep the portion modest if you want the meal close to the listed calories.

• Whey protein: Leave it out for the standard version, or stir half a scoop into the yoghurt for the higher-protein version.

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Coach Tip

• Start with the yoghurt, oats and berries as your base. Add protein powder if you need more protein, or use extra oats if you need a larger meal.

• Keep the nuts to a small handful: they add crunch, but the portion grows quickly when you pour straight from the packet. Check the label on your yoghurt and protein powder, as protein content varies between brands.

• Keep the berries frozen until you make the bowl. If assembling ahead, refrigerate it and eat within 24 hours; the oats and chia will soften, and the berries will release juice.

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Shopping List

Freezer

• Frozen mixed berries

Fridge

• Plain high-protein Greek yoghurt

Pantry

• Rolled oats

• Chia seeds

• Almonds or other nuts

• Optional: whey protein powder