The ultimate gut-healthy breakfast to help burn tummy fat: lemon and blueberry chia pudding

If you’re looking for the ultimate gut-health breakfast that also helps reduce tummy fat, balance hormones, and boost energy, this lemon and blueberry chia pudding is the one. And you can also see it in the Zing Wellbeing app - join here if you are not a member

It’s creamy, refreshing, and naturally sweet — packed with fibre, healthy fats, and antioxidants that nourish your gut, support digestion, and help your body feel light and energised all day long.

Why this breakfast supports gut health and a flatter tummy

This isn’t just another chia pudding. Each ingredient has been chosen to help support your gut and hormones from the inside out.

• Chia seeds: High in prebiotic fibre to feed good gut bacteria, reduce bloating, and promote a flatter tummy.

• Greek yoghurt: A fantastic source of protein and calcium that supports strong bones, lean muscle, and hormone balance.

• Lemon: Boosts digestion and liver function, helping your body naturally detox and balance oestrogen.

• Blueberries: Rich in antioxidants that reduce inflammation, support brain health, and stabilise blood sugar.

• Omega-3s: Found in chia seeds, these anti-inflammatory fats support both gut health and cognitive function.

Even better, it’s quick to prep and can be made the night before — so your morning starts calm, not chaotic.

Ingredients (serves 2)

• ½ cup (90 g) chia seeds

• 2 tbsp maple syrup or honey

• ½ tsp vanilla extract

• 1½ cups (325 ml) milk of choice

• ½ lemon (juice and zest)

• 1½ cups (310 g) Greek yoghurt

• ¾ cup (75 g) frozen blueberries

• ½ tsp lemon zest, for topping

Method

1. In a bowl, mix chia seeds, milk, maple syrup or honey, vanilla, lemon juice and zest, and 1 cup of yoghurt.

2. Stir well, cover, and refrigerate for at least 2 hours (or overnight) until thick and creamy.

3. Warm the blueberries in the microwave for about a minute until soft.

4. Layer the chia pudding and blueberries in glasses or jars.

5. Top with the remaining yoghurt and a sprinkle of lemon zest before serving.

Nutrition per serve

• Calories: 460

• Protein: 19 g

• Carbohydrates: 42 g

• Fibre: 15 g

• Fats: 18 g

Health benefits

• High in fibre to support digestion and reduce bloating

• Rich in omega-3s for brain and hormone health

• A great source of protein and calcium for bone and muscle strength

• Helps balance blood sugar and supports fat metabolism

This is a delicious, nourishing breakfast that’s gentle on the gut, satisfying for hours, and ideal for women in perimenopause and menopause who want to feel strong, calm, and energised.