With colon cancer now the #1 cause of cancer deaths among young people, prioritizing fiber intake is a crucial step in reducing your risk. Research shows for every 10 grams of fiber you add to your diet, you reduce your risk of colon cancer by 10%. 

I meal prep these on a Sunday, making 3 at a time to get me started off to a good start at the beginning of the week. In each jar, you’ll get over 10 grams of fiber and 20 grams of protein- a hunger-crushing, gut-supportive combo!

A good goal is at least 30 grams of fiber per day (or 10 grams per meal). Basil seeds make it easy to hit your fiber goals as they provide 15 grams of fiber per 2 TBSP! That’s 2x the fiber than chia seeds provide. With that said, chia seeds are also still a good option.

I use Zen Basil Seeds:
✨You can use code LAKESIDE for 10% off✨

Here’s why I’m a freak about fiber:

• Feeds your gut bacteria
• Keeps blood sugar stable
• Helps you feel full
• Supports regular bowel movements
• Lowers cholesterol
• Reduces inflammation
• Supports hormones
• May help expel microplastics
• Linked to a longer life

Ingredients:

• 1/3 cup oats 
• 1 tbsp Basil seeds (or chia seeds)
• 1/2 scoop protein powder
• 1/2 cup plain Greek yogurt 
• 3/4 cup almond milk
• 3 TBSP berries

Optional toppings: cacao nibs, coconut flakes, drizzle of almond butter or peanut butter, collagen, matcha, pomegranate, bee pollen 

Instructions:

1. Mix together oats, basil seeds, and protein powder in a glass mason jar. 
2. Add Greek yogurt and almond milk and mix well.
3. Add berries. 
4. Refrigerate overnight (or at least 4 hours).
5. Top with your favorite toppings before eating.

Want more practical ideas for what to actually eat for weight loss and metabolic health?

Don’t live in WI or can’t make it to the Metabolic Group Visits? Check out the Metabolic Guidebook & Recipe Book.

Our new Metabolic Guidebook includes meal-planning and meal-prep strategies, blood sugar balancing tips, nutrition label guidance, and over 70 of my favorite recipes.

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