• Beginner Daily Baseline Fuel
Layered Greek Yogurt Power Parfait
Nutritional Role & Bio-benefit
Greek yogurt delivers slow-digesting casein protein that provides a sustained amino acid drip to muscles over 4-6 hours. Layering with granola and berries adds glycogen fuel and cell-protecting anthocyanins.
How To Prepare
- 1Spoon 1 cup full-fat plain Greek yogurt into a glass jar.
- 2Layer 1/4 cup homemade granola or sprouted oats on top.
- 3Add a layer of fresh mixed berries (blueberries, raspberries, strawberries).
- 4Drizzle 1 tsp raw honey and sprinkle 1 tbsp pumpkin seeds.
- 5Repeat layers if desired and eat immediately or refrigerate.
Yield / Servings
1 Jar
Prep Time
5 mins prep
Macronutrients
Carbs: 32g | Protein: 24g | Fat: 10g
Personalized Portions & Macros
Scale this recipe's portion size to align with your bodyweight and athletic training requirements.
lbs
1x
Scaled Nutrition Results (1x serving)
314 kcalThis carbohydrate-dominant portion of 32g is ideal for glycogen replenishment. Recommended consumption window: 2-3 hours pre-event or immediately post-training to maximize glycogen re-synthesis.
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Bio-Booster Cooking Tips
- Choose full-fat yogurt for better satiety and fat-soluble vitamin absorption.
- Avoid flavored yogurts; they contain up to 20g of hidden sugar.
- Make 3 jars at once for easy grab-and-go meal prep.