The Ultimate Easy Breakfast I Swear By For Staying Full For 5 Hours 

I've been on a savory breakfast kick for some years now, usually starting my day off with eggs. As the executive editor at mindbodygreen, I've heard many nutrition experts tout savory breakfasts for increased satiety1 and blood sugar balance. But sometimes, you need to switch things up.

I work out in the mornings and need a breakfast that can help my body recover while fueling my muscle growth. And in the dead of winter, I'm not fond of chugging a smoothie. I need a vehicle, however, to get my protein, creatine, and fiber in each morning—which is how I landed on this new go-to recipe brimming with benefits. 

I know what you're thinking: Haven't we moved past the chia seed pudding trend? No, friend, we haven't. Chia seeds are powerful little things. They support everything from cardiometabolic health2 to bone health3 to digestive regularity4—the list goes on! From there, the Greek yogurt and kefir lend a punch of probiotics. The kefir also provides liquid for the thirsty chia seeds, and the yogurt adds a nice creaminess.

Best of all, this recipe is packed with protein (not just from protein powder but also from chia, kefir, and Greek yogurt). I'm trying to get at least 100 grams of protein each day, which is easy when I start with this meal. It delivers nearly 40 grams of protein to kick-start my day.

Case in point: Here I am writing this article at 12:30 p.m. and still feeling fueled after my breakfast at 8 a.m.

It forms a light and fluffy texture when combined with yogurt, and the sweetness is just spot-on. The vanilla shines through beautifully and there's no weird aftertaste.

Not to mention, it contains the proper amino acid profile to spur muscle growth. Reminder: If your protein doesn't have 2.5+ grams of leucine, it's not effectively triggering muscle protein synthesis. The only other whey protein powder I've tried and actually liked (everything else was chalky or tasted just a bit off) didn't have the 2.5 grams that you'll find in each serving of our whey.

My husband couldn't get enough when I made this breakfast for us the other morning and kept saying, "Wow, this is really good." And it is.