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1. Rolled oats (¼ cup).
2. Almond milk (¼ cup).
3. Greek yogurt (⅛ cup).
4. Diet sweetener (½–1 tsp).
5. Peanut butter (1 tbsp).
6. Granola (1 tbsp).
7. Fresh strawberries (¼ cup, sliced).
• Calories: ~210 kcal.
• Protein: 6–7 g.
• Carbohydrates: 21 g.
• Fat: 8–9 g.
• Fiber: 3 g.
• Sugar: 3 g.
Vitamins/Nutrients
1. Fiber: oats are rich in soluble fiber (beta‑glucan), supporting digestion and heart health.
2. Protein: oats and Greek yogurt contribute plant‑based and dairy protein for muscle repair.
3. Vitamin C: strawberries boost immunity and antioxidant activity.
4. Manganese: oats are a good source for bone health and metabolism.
5. Iron: oats provide non‑heme iron for oxygen transport in blood.
6. Antioxidants: strawberries contain anthocyanins (antioxidants) for cell protection.
7. Healthy fats: peanut butter adds beneficial fats for energy and satiety.
1. Rolled oats (¼ cup).
2. Almond milk (¼ cup).
3. Greek yogurt (⅛ cup).
4. Diet sweetener (½–1 tsp).
5. Peanut butter (1 tbsp).
6. Granola (1 tbsp).
7. Fresh strawberries (¼ cup, sliced).
• Calories: ~210 kcal.
• Protein: 6–7 g.
• Carbohydrates: 21 g.
• Fat: 8–9 g.
• Fiber: 3 g.
• Sugar: 3 g.
Vitamins/Nutrients
1. Fiber: oats are rich in soluble fiber (beta‑glucan), supporting digestion and heart health.
2. Protein: oats and Greek yogurt contribute plant‑based and dairy protein for muscle repair.
3. Vitamin C: strawberries boost immunity and antioxidant activity.
4. Manganese: oats are a good source for bone health and metabolism.
5. Iron: oats provide non‑heme iron for oxygen transport in blood.
6. Antioxidants: strawberries contain anthocyanins (antioxidants) for cell protection.
7. Healthy fats: peanut butter adds beneficial fats for energy and satiety.