Who says you can’t have chocolate for breakfast? Not me, especially when it’s in the super-nutrient-dense form of chia pudding. You can find chia seeds in the health food aisle of your grocery store. They are rich in omega-3 fatty acids, which are great for your heart. (They count as your fat.) This breakfast is extra easy because you whip it up the night before and it transforms into pudding while you sleep.


  • 1 cup low-fat or fat-free milk
  • 1 tablespoon chia seeds
  • 1 tablespoon real maple syrup or honey
  • 1 1⁄2 teaspoons cocoa powder
  • 1⁄4 teaspoon ground cinnamon


In a small bowl, combine the milk, chia seeds, maple syrup or honey, cocoa powder, and cinnamon. Mix well. Cover and refrigerate overnight. In the morning, dig in with a spoon!

A single serving of this recipe is a complete 1:1:1 meal.

Serves 1.

Photo credit: Nicole Greene