Eats: Berry Protein Recovery Bowl

A nut-free, low-carb layered yogurt bowl built for post-practice refuels or school lunchboxes. under 15g net carbs per serving.

INGREDIENTS
• 0.8 cups plain Greek yogurt
• 0.3 cups frozen mixed berries
• 1 teaspoons chia seeds
• 0.3 teaspoons cinnamon
• 1 tablespoons unsweetened coconut flakes

STEPS
1. Thaw the berries: Let 0.3 cups frozen mixed berries sit at room temperature for 5-10 minutes, or microwave for 15 seconds, until slightly softened.
2. Layer the base: Spoon 0.8 cups plain Greek yogurt into a lidded jar or container.
3. Add the berries: Spoon the softened 0.3 cups frozen mixed berries over the yogurt.
4. Finish it off: Sprinkle with 1 teaspoons chia seeds, 0.3 teaspoons cinnamon, and 1 tablespoons unsweetened coconut flakes. Seal and refrigerate until ready to pack.

NOTES
Net carbs land around 10-12g per serving. Swap coconut flakes for hemp hearts if a nut-free-but-seed-friendly school allows it, or skip entirely.