This no-cook recipe is packed with protein to keep you full and energized throughout the morning.

Yields: 1 serving Prep time: 5 minutes

Ingredients:

• 1/2 cup part-skim ricotta cheese
• 1/2 cup plain Greek yogurt (2% or whole milk recommended for creaminess)
• 1/2 cup fresh or frozen berries (such as raspberries, blueberries, or sliced strawberries)
• 1 tablespoon chopped nuts (almonds, walnuts, or pistachios work well)
• 1 teaspoon honey or maple syrup (optional, for extra sweetness)
• A sprinkle of chia seeds or flax seeds for an extra boost of fiber and omega-3s (optional)

Instructions:

1. Combine the Dairy: In a small bowl, gently stir together the ricotta cheese and Greek yogurt until they are just combined. Be careful not to overmix.
2. Layer the Parfait: In a glass or jar, create layers with the ricotta-yogurt mixture and the berries. Start with a layer of the cheese and yogurt mixture, followed by a layer of berries. Repeat until you have used all of the ingredients, finishing with a layer of berries on top.
3. Add Toppings: Sprinkle the chopped nuts and seeds (if using) over the top of the parfait.
4. Sweeten and Serve: Drizzle with honey or maple syrup if desired. The parfait can be enjoyed immediately or covered and stored in the refrigerator for up to 2 days for a quick grab-and-go breakfast.

This recipe is easily customizable. Feel free to use your favorite fruits and nuts to make it your own!