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

   Spoon half of the Greek yogurt into the bottom of a tall glass or jar and spread it into an even layer.

2. 2

   Add half the mixed berries on top of the yogurt, pressing a few into the yogurt so they bleed color.

3. 3

   Scatter half the granola over the berries and drizzle with half the honey.

4. 4

   Repeat the layers: remaining yogurt, remaining berries, remaining granola, remaining honey.

5. 5

   Sprinkle the chia seeds over the top and add a few mint leaves if using.

6. 6

   Eat immediately for crunchy granola, or seal and refrigerate up to 2 days; the granola will soften overnight which some people prefer.

• 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.