How you start your day can set you up for success or failure. A while back, amidst trying to wake up early consistently, I realized that I didn’t take my morning diet into consideration. I focused on my morning routines, habits, and setting goals the night before, but never thought of the food I consumed first thing in the morning as having much of an impact.
My diet wasn’t great. Waffles, bacon, sugary energy drinks, etc… This all changed when I found Kreatures of Habit.
I would go on “healthy” spurts where I’d make myself a healthy breakfast, but would soon after get off track when time got in the way, and I had to grab the “quick” options, which typically weren’t the healthy options.
If I wanted to keep up with my goals, train harder, recover faster, and stay mentally sharp, I needed to change.
After searching, I found Kreatures of Habit - A morning oatmeal concoction with over 34 grams of protein and many other healthy ingredients that still taste great. I quickly knew this could be a life-changing habit.
Keatures of Habit is a great alternative to traditional breakfast as it packs in high-quality ingredients and protein into a convenient package that can be consumed on the go. If you are a driven individual short on time and want to start your day off right, you must try Meal One by Kreatures of Habit.
What is it
Meal One is pre-packaged oatmeal mixed with probiotics, vitamins, protein, super seeds, and digestive enzymes to make a healthy and convenient breakfast.
Why did I start using it
I want to be healthier, but I don’t want my life to revolve around food prep, shopping, and planning. I want to structure my life with quick and easy nutritional options that take little time and have a big benefit.
I initially started seeing the power of this when I started taking EarlyBird immediately upon waking up and quickly noticed the dramatic effects it had on my morning. I wanted to see if what I ate first thing in the morning would have similar effects.
Initially I looked into a company called Overnight Oats because I had seen their ads for a while, and that was the company that came to mind. After looking at their product, I started getting ads from Kreatureof Habit. It was an alternative to overnight oats with much better ingredients, and way more protein.
I purchased it even though I was skeptical about the taste. Typically when you combine a ton of healthy ingredients in a small package, it tastes like crap. I don’t want to start every day dreading my first meal. But I decided to give it a shot and see if I somehow liked the taste.
What were my thoughts during my testing
The first morning I tried Kreatures of habit, I prepared it how they recommend by mixing with milk the night before and leaving it in the fridge overnight. I tried the apples and cinnamon flavor first, and I wasn’t impressed. It was too soupy with the amount of milk it recommended, the cinnamon and apple flavors were a little too overpowering for my liking. And I was just generally not impressed.
I then tried cooking it in the microwave like I typically make oatmeal, and it was a slight improvement. But I really had a breakthrough when I tried this method. I took the peanutbutter banana flavor, mixed it with about a half cup milk, and then blended it like a shake.
It was amazing. It taste great and I could take it on the go and finish it quickly. I occasionally even thrown in an actual banana, some additional milk, and some ice to make a real smoothie taste.
I have 5 boxes of the Peanutbutter Banana flavor sitting in the pantry right now because I know I’ll be using every last one.
Making my morning Kreatures of Habit shake before moving to the office to begin my days work has become ritualistic and easy to keep consistent with. I look forward to it everyday, and really enjoy not having to think about breakfast anymore.
What are the ingredients?
I'm a bit of a nerd when it comes to ingredients. Or maybe "skeptic" is a better term. I know marketing, and I hate to see products over hyped with marketing that lack in real ingredients at effective dosages.
If ingredients aren't your thing, feel free to skip down further in the review. I'll cover the main ingredients here, their benefits, and in some cases the dosages to see how valuable they actually are.
Where possible, I'll link to relevant peer-reviewed studies that talk about the specific ingredients and proven dosages. Google Scholar is my best friend when doing these deep dives! Let's go.
Protein - 32 grams
Kreatures of Habit does not have whey protein like many other "protein added" oatmeal do. Instead, they opted to use Pea protein. Pea protein is a plant-based protein that is extracted from yellow peas. It has quite a few benefits over over other forms of protein:
Easily Digestible: Pea protein is highly digestible and is gentle on the digestive system. It is a good alternative for people who are allergic to dairy or lactose intolerant.
High in Essential Amino Acids: Pea protein is a complete protein, which means it contains all nine essential amino acids that the body cannot produce on its own. Essential amino acids are important for muscle growth, repair and overall health.
Sustainable: Pea protein is environmentally friendly and sustainable compared to animal-based protein sources. It requires less water and land to produce, making it a more eco-friendly option.
Low in Allergens: Pea protein is hypoallergenic and does not contain common allergens such as gluten, soy, or dairy. This makes it a great option for people with food sensitivities.
Versatile: Pea protein is versatile and can be used in a variety of products, including shakes, smoothies, protein bars, and baked goods. It has a neutral taste and can easily blend into different recipes.
Overall, pea protein is a high-quality plant-based protein source that offers many benefits over other forms of protein. It is an excellent choice for use in a breakfast food like this. You get the same benefits as protein from other sources without a lot of the negatives typically associated. Unlike whey protein which tends to disagree with digestion, pea-protein typically doesn't have that issue.
I give this ingredient a 10/10.
Oats are a popular breakfast for a reason. Whole-grain oats can provide several health benefits when consumed as a regular part of a diet. The oats found in Kreatures of Habit are high in fiber and glyphosate-free. Here are some of the benefits from this kind of oat:
High in fiber: Oats are naturally high in dietary fiber, particularly soluble fiber. This type of fiber can help to reduce cholesterol levels, lower blood sugar levels, and promote healthy digestion. Consuming oats that are high in fiber can also help to reduce appetite and increase feelings of fullness, which may support weight loss goals.
Glyphosate-free: Glyphosate is a commonly used herbicide that is used to control weeds. However, it has been linked to various health concerns, including cancer and hormonal disruptions. Consuming oats that are free from glyphosate can help to reduce exposure to this potentially harmful chemical.
Heart Health: Oats contain beta-glucan, a type of soluble fiber that has been shown to lower cholesterol levels and reduce the risk of heart disease. Regular consumption of oats that are high in fiber can also help to reduce blood pressure and inflammation in the body, which can further support heart health.
Blood Sugar Control: Oats are a low glycemic index food, which means they are digested slowly and do not cause a rapid increase in blood sugar levels. This can be particularly beneficial for people with type 2 diabetes, as oats can help to regulate blood sugar levels and improve insulin sensitivity.
Nutrient-dense: Oats are a good source of several essential nutrients, including manganese, phosphorus, magnesium, and thiamine. Consuming oats that are high in fiber and glyphosate-free can help to ensure that these nutrients are being obtained from a clean, healthy source.
Overall, oats high in fiber and glyphosate-free can provide numerous health benefits when consumed regularly. They are a pretty versatile food with minimal natural flavor, making it an excellent choice for a breakfast like this.
Vitamin D3 is an essential nutrient needed to maintain healthy bones, muscles, and overall immune system function. Taking Vitamin D3 as part of breakfast can offer several benefits, as it allows the body to absorb and utilize the nutrient more efficiently. This is because Vitamin D3 is a fat-soluble vitamin that requires dietary fat to be adequately absorbed and utilized by the body. Taking Vitamin D3 with breakfast, which often includes foods higher in dietary fat, can increase the body's absorption of the vitamin. Additionally, taking Vitamin D3 in the morning can help to regulate the body's circadian rhythm (the function of your heart), which can have a positive impact on sleep quality, mood, and overall energy levels throughout the day.
When it comes to gut health and probiotics, I'm not very knowledgable. Digging into this ingredient made me realize this is an important part of a healthy diet that I had neglected to consider much before.
The "strain" of probiotics used in Kreatures of Habit is called Bacillus subtilis. Bacillus subtilis is a spore-forming probiotic bacterium that has been shown to offer several health benefits.
One of the primary benefits of Bacillus subtilis is its ability to support gut health by promoting the growth of beneficial bacteria in the gut. This is because Bacillus subtilis produces enzymes and organic acids that help to break down food and support the absorption of nutrients in the gut.
Additionally, Bacillus subtilis has been shown to improve immune function by promoting the production of cytokines and other immune cells in the gut. This can help to reduce inflammation in the body and improve overall immune system function.
Bacillus subtilis has also been shown to have a positive impact on mental health by reducing stress and anxiety levels in people who consume it regularly. Overall, Bacillus subtilis is a beneficial probiotic that can support gut, immune, and mental health.
If I had been in charge of creating a morning oatmeal concoction, I likely would have missed out on including probiotics. Thankfully the people over at Kreatures of Habit did not.
Super Seeds (chia and flax seeds)
Chia and flax seeds are both super popular superfoods that are rich in fiber, omega-3 fatty acids, and other important nutrients.
Consuming chia and flax seeds as part of breakfast can provide several health benefits, including improved digestion, increased satiety, and reduced inflammation in the body.
Both chia and flax seeds are high in fiber, which can help to regulate bowel movements, reduce constipation, and promote healthy digestion.
Additionally, the high fiber content in chia and flax seeds can help to increase feelings of fullness and reduce appetite, which can support weight management goals. Chia and flax seeds are also rich in omega-3 fatty acids, which are important for heart health and can help to reduce inflammation in the body.
Consuming chia and flax seeds as part of breakfast can be as simple as adding a tablespoon or two to oatmeal, smoothies, or yogurt, making it an easy way to add important nutrients to your diet.
Including digestive enzymes in your breakfast can offer numerous health benefits. When you consume digestive enzymes in the morning, it helps your body break down food into smaller, more manageable parts. This means your body can absorb and utilize the nutrients more effectively, which can help improve overall digestion and nutrient absorption.
Additionally, including digestive enzymes in your breakfast can help reduce bloating and other uncomfortable digestive symptoms. When your body doesn't have to work as hard to break down food, it can help reduce inflammation in the gut and improve gut health.
Digestive enzymes can also help support a healthy metabolism, which is essential for maintaining a healthy weight. By improving nutrient absorption and reducing inflammation, your body is better equipped to manage its energy balance, leading to improved weight management.
So, if you want to optimize your digestion, reduce digestive discomfort, and support a healthy metabolism, adding additional digestive enzymes into your breakfast routine can be extremely beneficial.
How is the flavor
I've always been picky when it comes to flavor. I know it's a mental thing, but if I don't like the taste of something, it's difficult for me to stomach it more than a few times in a row. After three or four days of doing so, I can't do it anymore. I was afraid that would be the case with this.
Kreatures of Habit comes in lots of flavors, but I've only tried two of them. So take my analysis with that in mind. In the future, when I try out different flavors, I'll update this post with my thoughts on them.
The main flavors include:
- APPLE CINNAMON (reviewed below)
- PEANUT BUTTER BANANA (reviewed below)
- MAPLE CARAMEL
- BLUEBERRY BANANA
Apple Cinnamon - Review
I first tried the Apple Cinnamon flavor. My initial thoughts on it were not great. It wasn't bad; it was just an "overpowering" flavor for me when prepared cold overnight. Preparation has a lot to do with how much you'll like this as everyone likes things a little differently. Check out my notes below on my favorite preparation method.
After changing how I prepared it, I liked this flavor. It reminded me of the store-bought packages of oatmeal I was used to eating growing up, and apples and cinnamon was always my favorite back then.
Peanut Butter Banana - Review
This was the second flavor I tried and quickly became my favorite. In highschool, I always had trouble gaining weight, so I would make peanut butter banana shakes for some extra calories and grew to love the flavor. This brought me back.
I make this flavor every morning as a thicker shake and drink it as I start my morning trading session (experimenting with some day trading at the moment - I'll share how good or bad this goes in a future post).
Blueberry Banana has quickly become my favorite flavor, tied with the Peanut butter banana flavor. This flavor is light and refreshing while tasting like a blueberry banana shake when blended with milk.
I changed my monthly 4-box subscription to Kreatures of Habit to include two boxes of Peanut butter Banana and two boxes of BlueBerry Banana. Be sure to give this flavor a try!
Maple Caramel I was hesitant about. I don't particularly like strong maple or caramel flavors in general. This surprised me. While it's definitely not one of my favorite flavors, it's absolutely tolerable for me when I thought for sure it wouldn't be. If you like Maple and Caramel, you will like this flavor. The flavors are spot on.
Chocolate shakes and flavors in general are typically a little too sweet for me. If I make this flavor as a regular overnight oatmeal, I'd so for my personal tastes it is a bit too sweet. However, using my smoothy method, this tastes great.
When I run out of Blueberry and Peanut Butter flavors, this is my go to along with Apples and Cinnamon.
Vanilla is my wife's go-to flavor for protein shakes and coffee. She likes this flavor as well. For me personally, I really like it; it's just not as special for me as the other flavors.
If I had to have this flavor every morning, I wouldn't be disappointed.
What is the price
No matter how you split it, price is important. Depending on your habits, and how much you value "quality" food, this may seem reasonably priced or extremely high.
While I've begun to see more of the value in paying higher prices for better quality food, it still hurts to do it at times.
Kreatures of Habit currently comes in at $31.50/box when subscribing to two monthly boxes. This comes out to $4.50/meal.
If you up your subscription to 4 boxes a month which roughly gets you breakfast for each day of the month, it comes out to $29.70/box, or $4.25/meal.
If you want to just test it out and not start a subscription, you can purchase a one-time order of two boxes for $70, which comes out to $5/meal. This is what I did to start.
Is it worth the cost?
Whether we are talking the $5/meal or the $4.25/meal, it can be pricy depending on what you are used to. If you typically go out on your way to work to grab coffee and breakfast each day, this could save you a significant amount of money.
If you were like me and survived on Eggo waffles, bagels, and cereal, this comes in significantly more.
Now, if I break down all the individual ingredients in here and compare the cost it would be to make this on my own, it's actually a savings in most cases.
Regardless, I didn't purchase this to save money. There are plenty of other options if saving money is your primary concern. I purchased this because I wanted a high-quality, high-protein breakfast that took no extra time each morning.
I wanted something so simple that it would be easy to use day after day. This did that for me.
$4.25 is a lot compared to store-bought oatmeal, but when comparing the value this has on my time and health, this wins out every time. Having a consistent healthy breakfast to start my day is worth more than $4.25 in my book. Your situation may differ.
I believe that completing small habits daily over time equates to major progress. I'll take the progress over having an extra $3 in my account each day.
Who is this for
This is for those who want to improve their health without extra time. It's for the driven individual on the go that wants something simple. It's for the entrepreneur or athlete that wants a competitive edge in physical and mental performance.
Best way to prepare it
There are four ways they recommend you to prepare Kreatures of Habit, and one that they say is their favorite. Those four methods are:
- overnight method: Place the package's ingredients into a bowl (a bowl is provided for you if you purchase the boxes through a subscription) and mix them with 1/2 to 1 cup of milk or water. Once mixed, close up the bowl and leave in the fridge overnight.
- Microwave method: this is the method I used to always make oatmeal growing up. Just mix with water or milk, and then microwave for a couple of minutes. Consume it warm.
- Warm water method: similar to the microwave method, you place the packed contents into a bowl and pour in boiling water. Let it sit for a bit and then eat while still warm.
- Smoothie method (my favorite): Mix the contents of the package with milk or water along with ice and half a banana if desired, and blend.
I tried all the above methods for preparing my oats in the morning and the smoothie method was my favorite by far. I never used ice (although my wife does) and I always mixed with milk instead of water.
My daily routine is to grab the Peanut Butter Banana flavor, mix it with about 3/4 to 1 cup of whole milk and half a banana, and blend. Sometimes I skip the banana since I'm terrible at remembering to stock up...
This method is fast, easy to drink, and tastes the best. Obviously, this is just my opinion.
Where to buy it
Kreatures of Habit is currently only available to purchase through their website. Use the link and coupon code below to get a discount when ordering!
The way you handle your morning sets the rest of the day up. Have a well planned productive morning, and the rest of the day is likely to follow suit. Sleep in, rush around, eat bad food, and likewise, the rest of the day will follow suit.
This small but extremely impactful change to my morning was exactly what I needed. I wholeheartedly recommend this, and this is what I consume nearly every morning. If that ever changes, I will update this post accordingly.
If you want to check out Kreatures of Habit for yourself, grab the discount code above and use this link!
10% Off Kreatures of Habit
Grab Meal One at the link below using coupon code RISEANDGRIND for a 10% discount.
P.S. if you are trying to optimize your mornings and struggle to wake up, check out my post on what I've found to help me the most and wake up on time every day.