This patriotic parfait is the perfect remedy for a steamy July day, when you’re craving something creamy and a little sweet for breakfast but you don’t want the same old boring bowl of oatmeal.

It’s a particularly ideal post-workout if you’re a morning exerciser, providing more than 20g of high-quality protein. Plus, the blueberries pack a solid antioxidant punch, which can help you recover faster from strenuous exercise, according to a recent study in the Journal of the International Society of Sports Nutrition.

If you commute in your car to the gym, it might be tempting to hit the drive thru at McDonald’s to pick up their Fruit ‘n Yogurt Parfait, but this version contains less carbs, less sugar, twice the fiber, and nearly six times the protein.

Short on time? Keep a container of sliced strawberries in your refrigerator and this red, white, and blue parfait can be made in less time than it takes to go through the drive thru!