Breakfast can be one of the most challenging meals for busy families and professionals. It’s easy to just grab a muffin and a coffee on your way out the door and call it good. I don’t know too many people who have the time or desire to cook a full-blown breakfast that’s macro-balanced and packed with nutrients.

Here at FHM, we work to alleviate the meal-time struggle by offering simple, easy, macro-friendly recipes that fit into your day, but we also recognize that sometimes we need something that requires little to no effort. This is why I decided to give Kreatures of Habit a try.

After hearing about Kreatures of Habit on one of my favorite fitness and health podcasts, I wanted to see if Kreatures of Habit’s Meal One Superfood Overnight Oats were worth the investment.

In this article, I’m going to share my personal experience with Kreatures of Habit’s Meal One as well as some more information on the brand and what to expect. 

What is Kreatures of Habit?


Kreatures of Habit (KOH) was founded by Michael Chernow, NYC restaurateur, who was on a mission to build positive health habits in his own life. Chernow combined his passion for self-improvement with delicious food and created Kreatures of Habit as a way to help give people the power to harness healthy habits from the time they wake up until the time they go to bed.

Meal One was KOH’s very first product and it’s an optimized approach to your classic instant oatmeal breakfast. Meal One is a protein-packed breakfast that includes superfoods that will fuel you up and help you to win your day.

KOH also recently launched its sleep supplement, Knight Kap, designed to help you sleep, rest, relax, and recover better. 

Although there are only two products at the time of my writing, I am confident that KOH will only continue to create optimized wellness products that will help us to live better, healthier lives, which is something that the team here at FHM can 100% stand behind.

Use coupon code TAMI10 for additional savings!

Meal One Review

product mixed in cup

One of the worst habits that I often see repeated is skipping breakfast. Whether we’re skipping because we’re always running late or because we think it’s a good way to lose weight (spoiler alter: it’s not), it’s happening a lot more than it should.

Meal One is a superfood oatmeal that’s designed to be an easy, convenient, and delicious way to start your day. Crafted with premium ingredients, Meal One is optimized to provide you with the nutrients and calories you need to start your day with energy and vibrance.

Meal One comes in individual packages and you have several options for preparation. KOH recommends that you prepare your Meal One as an overnight oat so that it’s ready to go in the morning, however, you can also blend it into a smoothie or make it as hot oatmeal. I like to go the overnight oats route as I enjoy the taste and the convenience of a ready-made breakfast!

Key Features of Meal One

Meal One from Kreatures of Habit contains:

  • 30g protein (plant-based)
  • Vitamin D3
  • Pre and probiotics
  • Omega-3 healthy fats
  • Vegan
  • Meal One does NOT contain:
  • Dairy
  • Gluten
  • GMOs
  • Soy

What Are the Benefits of Meal One?

Meal One was designed with the following benefits in mind:

  1. The ability to train harder - with the right amount of protein, amino acids, and carbs, your body will respond really well to your training, whether you consume Meal One before or after your session.
  2. Faster recovery - proper nutrition is critical for optimal recovery. Meal One can help you to reduce soreness, promote lean muscle mass, and be able to get back in the gym for your next session faster.
  3. Gut health, digestion, and nutrient absorption - with a dose of high-quality probiotics in each serving, you can experience improved gut health, digestion, immunity, and nutrient absorption.
  4. Heart, brain, and muscle health - Meal One is loaded with muscle-boosting protein, heart-healthy omegas, Vitamin D3 for immunity, and fiber for heart health. KOH literally has you covered for all areas of your health and well-being.

My Personal Experience With Meal One

I first heard about Meal One and KOH on the Mindpump podcast. It caught my attention for many reasons, one of them being the fact that it’s essentially a packet of oatmeal that contains 30g of protein. I’m always trying to get my clients to shoot for a high-protein breakfast, but it’s difficult for so many.

After hearing about Meal One, I knew I wanted to give it a try to see if it’s worth recommending to my client who needs a healthy, convenient, and protein-packed breakfast option.

There are 6 different flavors to choose from, all of which sound really great, but I went with chocolate. I initially prepared Meal One as overnight oats, mixing them with almond milk and refrigerating them overnight. 

I ate my first batch the following day for breakfast, here were my initial thoughts:

  • It was a pretty decent serving size! Some overnight oats give a really small portion, especially in relation to the overall calories. 
  • The chocolate taste was really yummy!
  • I could quickly tell that the protein in Meal One was plant-based (this is not a bad thing, but there’s a certain flavor to plant-based protein vs. animal).
  • There was a nice mix of oats, nuts, and seeds to make the mixture interesting and fun to eat.

Overall, I felt really good about eating Meal One for breakfast. The 30g of protein is really compelling for me as I follow a macro-based diet with a prioritization on protein. The taste was good. I’ll be honest, it’s been a while since I’ve had a plant-based protein, so the taste threw me a bit. It’s not a bad flavor at all, but you can taste the pea protein. 

Honestly, I’m very excited to be able to offer this breakfast as a convenient option to be used in conjunction with our healthy, high-protein macro-friendly recipes. My one hesitation is the fact that the cost is on the higher end, which might make it a little unrealistic for some to consume Meal One on a consistent basis. There are multiple purchase options and discounts for subscribing and saving, but each packet comes out to be somewhere between $4-$5 per serving. 

Use coupon code TAMI10 for additional savings!

Knight Kap Review

Disclaimer: I have not tried Knight Kap yet, although I am eager to do so! Until I have personal experience, I am just going to give a quick rundown of what Knight Kap is and why you might consider adding it to your bedtime routine.

Sleep is one of the most underrated habits. It’s vitally important for so many areas of your life, including recovery, weight management, and cognition. Unfortunately, today’s world isn’t exactly conducive to great sleep consistently. We’re busy, stressed, overstimulated, and distracted. 

Knight Kap is Kreatures of Habit’s answer to our inability to unwind, relax, let go, and enjoy a solid night of sleep without waking up drowsy. In fact, Knight Kap promises to help you wake up feeling refreshed, energized, and ready to win your day.

Knight Cap contains safe, natural, and effective ingredients, including;

  • Chamomile + GABA which flowers down brain activity to calm you into sleep
  • Ashwagandha + CBD to help you relax, destress, and turn down the noise that threatens to keep you awake.
  • L-theanine + reishi boosts serotonin while lowering cortisol levels (stress hormones) to help you achieve restorative sleep.
  • Magnesium + lion’s mane to infuse your body with much-needed magnesium and to improve your immune function.

Flavor & How to Take

Knight Kap comes in a deep chocolate flavor and is in a powdered form that you can mix with warm milk or water. This product is designed to be taken 30-60 minutes before going to sleep at night and should be used as a part of your wind-down routine.

I cannot wait to try this product as it reminds me of Beam, and I really enjoy drinking a delicious, warm, chocolatey drink before bed.

Wrapping Up

After trying Meal One for myself and doing some research into the brand, I’m really excited to be able to share KOH with my clients and audience. We’re all looking for ways to make living a healthy lifestyle easier, and I believe that KOH is providing some great tools.

There are a lot of reasons why I love Meal One, but mostly I enjoy that it’s a natural, nutrient-dense breakfast that packs in a hefty amount of protein. I can’t tell you how many of my clients and followers struggle with starting their day with ample protein, so this will provide an easy option.

My only complaint would be the cost, however, I do think that it’s fully justified as the ingredients are premium. It’s also very worth it for those who tend to hit the drive-through every morning for breakfast as they would actually be saving money.

I’m looking forward to continuing to mix in some Meal One overnight oats for breakfast on busy mornings and am eager to try Knight Kap soon!

Use coupon code TAMI10 for additional savings!

About the Author
Tami Smith, CPT, Nutritionist

Tami Smith is a certified Macro Coach, Nutritionist and an ACE certified fitness trainer, specializing in pre and post-natal fitness. She studied business and earned her bachelor's degree in Business Economics. Tami is a mom of two and women's health advocate. Her passion is to help people live a fit, healthy life through proper nutrition and exercise!

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