Now with Raspberry Protein Yogurt Recipe Below
Sadly, the yogurt you buy in the store is mostly some form of sugar, sometimes a lot of fat, and pretty processed. If you look at the nutrition information, it’s really just a snack, probably a bit healthier than a candy bar, but if you want the most bang for your caloric “buck” so to speak, you can do better.
My favorite recipe for a high protein low fat low sugar “snack” with probiotics is:
6-8 oz fat-free plain yogurt
1 scoop/serving dry protein shake mix powder
stir well and chow down
I prefer BSN Syntha-6 Protein Powder because it mixes quite well at a variety of temperatures, and pretty much always tastes good, imho.
I usually use vanilla, chocolate, chocolate-mint, or strawberry. Add cinnamon to the vanilla for a treat that’s reputed to help moderate blood sugar and digestion. Very rarely I’ll add some banana slices. I’ve never tried it frozen, but it sounds interesting.
Do your tummy a favor and enjoy a treat that’s good for you.
Protein Yogurt with Raspberries = 225 calories
- 100 Calories of non-fat plain yogurt
- 100 Calories of protein powder (BSN)
- 25 calories fresh raspberries
Different fruit has different caloric densities. 25 calories of raspberries is quite a handful and any more would overwhelm the bowl I mixed it in. If you use other fruits it might change the calories.
I used the 100 calorie calculator [HERE] to determine how to weigh out my portions. During my transformation from just under 240 pounds to 180 pounds I spent quite a bit of time weighing my food portions and keeping a food journal. I wrote about it [HERE] if you want to know more.
I needed 188 grams of non-fat plain yogurt, 23 grams of vanilla protein powder, and 59 grams of fresh raspberries. I calculated the raspberries in my head. 123 grams is a lot of raspberries, at 52 calories. Half would be 61.5 grams and 26 calories. I think 59 grams for 25 calories is about right for the size of my bowl.
I put the yogurt into the bowl, and stirred in the protein. The fresh raspberries are a little on the delicate side so I didn’t want to be stirring vigorously once I added them. It’s really that simple to make a really healthy high protein low calorie alternative to the pre-packaged yogurts that have 1/3 the protein or less and lots of added sugars, some hidden quite well on the labels.
Try your hand at making your own favorite flavors and post pics and recipes on my Facebook page to share with my followers there. We’d love to see what you have.