Warm porridge of mashed firm banana, coconut and chia.

• Banana — 4¼ oz (1 firm, mashed)
• Full-fat coconut milk — ¾ cup
• Chia seeds — 1 Tbsp
• Cinnamon — ¼ tsp
• Blueberries — ¾ oz (handful)
• Pumpkin seeds — 1 Tbsp

1. Whisk the mashed banana into the coconut milk in a small pot over medium heat.
2. Stir in the chia and cinnamon; cook 6–8 minutes, stirring, until thick. Rest 2 minutes.
3. Top with berries and pumpkin seeds.

A firm/just-ripe banana (yellow with no brown spots) keeps fructans under the Monash per-sitting cap. Overripe bananas tip into high-FODMAP and can trigger symptoms.

Calories ≈ 630 kcal · Protein 10 g · Carbs 41 g · Fat 52 g · Fiber 8 g

Chia-pudding ratio per standard practice (≈1 part chia to 4 parts liquid; rest, re-stir).

Gram weights are listed for each ingredient; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.