The Portable Quart Jar Breakfast That Built My Mornings. All the fuel and Balance You Need to Get Healthy.

Educational only—not medical advice, diagnosis, or treatment; read the full agreement.

Some people swear by coffee. I swear by a quart jar.

On most mornings in Bellingham, before the sunrise has decided what kind of day we’re getting, I line up a couple of mason jars like little fuel tanks. I’m usually coming off a training session or heading into a full day with clients—massage, medical exercise, breath work—so the breakfast I choose has to do real work. It has to deliver steady energy, a happy gut, joint support, and focus. It also has to be practical: no pans, no mess, and something I can shake, stash, and sip between sessions.

That’s how this ritual started years ago—me, a quart jar, and a simple, science-backed blend. Over time I refined it, tested it with different training blocks, and noticed the same thing again and again: I felt fueled, clear, and ready to serve. Clients started asking, “What’s in that green jar?” Today, I’m sharing the exact recipe, the why behind each ingredient, and a few tips to make it your own.

The Recipe (per quart jar)

• 3 Tbsp chia seeds

• 1 cup kefir (dairy or non-dairy kefir)

• 1 cup kombucha (ideally low-sugar; plain or ginger)

• 19 g collagen peptides

• 1 Tbsp matcha powder

• 1 Tbsp cacao powder

• 5 g creatine monohydrate

• Top off with filtered water (to ~1 quart / 946 mL)

Method (2 minutes):

1. Add dry powders first (collagen, matcha, cacao, creatine) to the jar.

2. Pour in kefir and kombucha, then whisk or shake to dissolve powders.

3. Add chia seeds last; top with filtered water; shake hard for 10–15 seconds.

4. Rest 10–15 minutes, shaking once or twice—this lets chia gel properly.

5. Refrigerate or take on the go. It thickens as it chills; add water if you prefer it lighter.

Pro tip: If you’re new to fiber, start with 2–3 Tbsp chia and build up over a week. Hydrate well—chia absorbs water and forms a gel that supports digestion.

Why These Ingredients (Science in Plain English)

• Chia seeds (6 Tbsp): Big fiber + plant omega-3s (ALA). Fiber supports gut health and helps steady energy; ALA contributes to cardiometabolic benefits. Emerging trials link chia with improvements in blood lipids and blood pressure—helpful “background music” for long-term health. PMC+1

• Kefir (1 cup): A fermented, probiotic-rich beverage that can help modulate gut microbes and inflammatory tone. Recent reviews suggest kefir supports GI health and may influence immune signaling; early clinical work shows it’s feasible and safe even in complex settings, with ongoing research. Choose pasteurized bases if making it at home. BioMed Central+2PubMed+2

• Kombucha (1 cup): Another fermented element that may contribute beneficial microbes and acids. Human evidence is limited, so I treat kombucha as a flavorful adjunct—not a cure-all. If you’re pregnant, breastfeeding, or immunocompromised, skip it due to alcohol residue and unpasteurized risk. For everyone else, buy from a trusted brand and keep sugar low. Mayo Clinic+1

• Collagen peptides (19 g): Collagen provides amino acids that support connective tissue turnover. Multiple randomized trials (10–20 g/d) show improvements in activity-related joint pain and function over months—useful for lifters, runners, and anyone training consistently. PMC+2PMC+2

• Matcha (1 Tbsp): Green tea powder rich in catechins (EGCG) and L-theanine. Studies suggest matcha may aid aspects of cognition and sleep in older adults and offers antioxidant support; the L-theanine + caffeine combo feels “calm-alert” rather than jittery for many. PLOS+1

• Cacao (1 Tbsp): Natural cocoa brings flavanols associated with vascular function; research continues to evolve on cognition and cardiometabolic markers. Choose unsweetened cacao powder for the benefits without added sugar. PMC+1

• Creatine monohydrate (5 g): One of the most researched supplements for strength and power; it also shows promising benefits for memory and processing speed in adults. At 3–5 g/day, creatine is well-tolerated for most healthy people over both short and long terms. PMC+2BioMed Central+2

How It Feels in Real Life

I first mixed this on a Monday when I had back-to-back clients—manual therapy at 8 a.m., medical exercise programming at 9, consults until noon. Breakfast needed to be portable and predictable. The kefir-kombucha combo gave the jar a tangy bite. Matcha and cacao rounded the flavor, and the collagen made it silky. About 30 minutes in, the chia had bloomed; the drink turned into a fast, easy, healthy sustenance.

By mid-morning, I noticed the difference: steady energy rather than a spike-and-crash. No heavy belly, no “I need another coffee” jitters. My joints felt “oiled,” especially on days I programmed squats or loaded carries. Over the weeks, the benefits weren’t dramatic fireworks—more like dependable daylight. That’s what I want for clients: reliable inputs that make higher-quality days more likely.

Make It Yours (Dial In Taste + Tolerance)

• New to fiber? Start with 2–3 Tbsp chia and work up to 6 Tbsp over 7–10 days. Keep water intake high throughout the morning. (Chia’s viscosity is the point—let it work for you.) PMC

• Prefer less tang? Swap half of the kombucha for filtered water; add a pinch of sea salt and a splash of vanilla.

• Caffeine-sensitive? Halve the matcha or use it only on training days. (Matcha’s benefits don’t require mega doses.) PLOS

• Sweet tooth? Add a few frozen berries or a half banana and blend (post-soak).

• Dairy-free? Use coconut or water-kefir; you still get the fermented benefit profile. BioMed Central

• Athlete’s note: Creatine timing isn’t critical; daily consistency is. If you prefer, take 5 g separately with water and keep the jar for everything else. BioMed Central

60-Second Jar Build

1. Powders → 2) Kefir + Kombucha → 3) Chia → 4) Water to quart → 5) Shake → 6) Rest 10–15 min

Science at a GlanceFiber & ALA (chia) ↑ gut & lipid profile • Ferments (kefir/kombucha) modulate microbes • Collagen 10–20 g supports joint comfort over months • Matcha (EGCG + L-theanine) = calm focus • Cacao flavanols support vascular function • Creatine 3–5 g/day = strength + cognition potential. PMC+8PMC+8ScienceDirect+8

Safety NotesPregnant/breastfeeding or immunocompromised? Skip kombucha; choose pasteurized ferments. Creatine is well-studied and generally safe at 3–5 g/day for healthy adults. Always personalize with your provider. Mayo Clinic+2WebMD+2

Where to Get the Good Stuff

• My programs, services, and articles: healthandexerciseprescriptions.com

• My curated supplement store (creatine, collagen, and more): Thorne x Health and Exercise Prescriptions

If you try the jar, tag me and tell me how you tweaked it—what you felt after a week, a month, a training cycle. Consistency builds capacity.

Author Jaime Hernandez LMT, MES, CPT.

Thank you for your time and energy...Be well.