This delicious, nutritious breakfast or snack is a snap to make and has many health benefits! It delivers a nice dose of calcium as well as protein. In her book, Healthy Bones, Healthy You Lara Pizzorno also states that when calcium and protein are both present, we boost the breakdown of fat. Calcium also decreases fat absorption, which is why we excrete more fat in our stools resulting in more weight loss due to fat loss. Bonus!

One of my favorite recipes to harness this action is Chia Pudding. It is SUPER easy to make and to have on hand. It’s dairy free, vegetarian and can be vegan. You can use any milk you like, and I’ve included a chart below to help you make your decision on what works best for you.


  • 2 T chia seeds
  • ½ cup milk of your choice
  • 1 T. sweetener of your choice, maple syrup, honey, agave (optional)
  • Berries, fresh or frozen for a topping


Pour your milk into a ½ pint mason jar (or other glass jar with a lid.) Stir in chia seeds and sweetener, if using.) Cover and refrigerate 4 hours or overnight. Stir and top with berries (or another fruit of your choice, or no fruit at all!)Depending on milk and fruit choices, this is under 200 calories.

PER CUP Calories Fats Proteins Carbohydrates Calcium
Cow’s milk 158 9.05 g 8.11 g 11.5 g 294 mg
Soy milk 95 4.5 g 8 g 4 g 330 mg
Rice milk 130 2.5 g 1 g 26 g 315 mg
Coconut milk 45 4.25 g 0 g 1 g 220 mg
Almond milk 35 2.5 g 1 g 1 g 330 mg

Enjoy. Will stay good in your refrigerator for 5 days or can be frozen for longer storage if desired.

Chart Source:

Pizzorno, Lara, Health Bones, Healthy You, Published by Algae Cal 2022, pp 148-149