Overnight Chia Pudding (1 serving):

Total calories for 1 serving: Approximately 150 calories

Ingredients:

• 2 tbsp chia seeds
• 1/2 cup low-fat milk or plant-based milk
• 1 tsp honey (optional)
• 1/4 tsp vanilla extract
• 1/4 cup mixed berries (optional).

Instructions:

1. In a jar or bowl, combine chia seeds, milk, honey (if using), and vanilla extract. Mix well.
2. Cover and refrigerate overnight or for at least 4 hours.
3. Top with mixed berries (if desired) before serving.

This chia-based pudding is not only delicious but also provide a good source of fiber, protein, and healthy fats, making them suitable options for weight loss when combined with a balanced diet and regular physical activity.