Snack, breakfast, dessert - this parfait flexes into any meal slot when you need quick protein without cooking. Build it in a glass jar and you can grab it on the way out the door.

• Full-fat Greek yogurt delivers casein for sustained amino acid release.
• Berries are the most polyphenol-dense fruit category - strong recovery support.
• Granola adds crunch and slow carbs without spiking blood sugar like cereal does.

1. 1

   Layer half the yogurt at the bottom of a tall glass.

2. 2

   Add half the berries, half the granola, drizzle with half the honey.

3. 3

   Repeat the layers.

4. 4

   Top with chia seeds and mint. Eat immediately or seal for the go-bag.

• Use frozen berries - they bleed color and flavor through the yogurt overnight.
• Make 3 jars at once for the week. Add granola only when serving so it stays crunchy.
• Stir in a half scoop of vanilla whey for a 45g protein version.