Yogurt Mix-ins High Protein Snack and a 1300 Calorie Day
66 Days till stage day! Bikini prep 2023
If you’ve been following for any length of time here, you’ll know I have Greek yogurt or a protein powder (or protein bar) every day for a snack. A few people have asked me in the last few days if I ever remove dairy from my diet.
It’s common for girls to remove dairy before a bodybuilding show, because it’s believed to cause bloating. I’m not sure if I’m heavily influenced by the 90’s yogurt marketing campaigns, but I think it keeps my digestion on point!
In fact, studies show that yogurt with good bacteria in them actually reduce bloating.
Dairy products containing lactase-producing Lactobacillus acidophilus, Bifidobacterium species, and Lactobacillus bulgofilus reduce bloating in some patients with lactose intolerance (source)
Anyway, point is, I don’t believe dairy is inherently bad for my gut, and I love eating it. I mean, really, really love it!
So, because I love it so much, and I purchase Non-fat Plain Greek yogurt almost exclusively, I always add something to flavor it.
These 11 things are the most common foods and flavorings I add to my yogurt.
- Protein Powder– The crazier the flavor the better, but I love pumpkin pie, strawberry, and cake batter.
- Fruit– Especially berries, even frozen berries.
- Skinny Syrups – Skinny syrups have tons of flavor ideas like caramel, almond vanilla, and even birthday cake.
- Cottage cheese – This is one that I’ll use a with a flavored yogurt. I used to do this in the “body for life” days. But part strawberry greek yogurt and part cottage cheese mixed together is delicious!
- Sugar Free Jam– Smuckers and Skinny Girl both have a sugar free jam, and I’ll usually get raspberry.
- Sugar Free Pudding Mix- Well, of course! I wrote an entire post about my love for yogurt and pudding mix here!
- Sugar Free Jello Mix- for a fruity flavor, instead of pudding mix, I also like strawberry or orange mix!
- Peanut Butter Powder-Just a tablespoon of this mixed into yogurt with either some sugar free maple syrup, or a packet of zero calorie sugar is so good!
- Pumpkin Puree– Mixed into yogurt with some cinnamon and zero calorie sugar, pumpkin adds some vitamin A, and it tastes like pie to me.
- Sugar Free Maple Syrup– I’m really loving the Ms. Butterworth’s sugar free syrup now!
- Drink flavorings (Crystal Light, Mio Drops, Etc.) Yes! All the drink mixes are GREAT mixed into yogurt!
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OK- Here’s yesterday’s meals! These are starting to look boring, but I promise, I’m totally satisfied!
1235 calories 146 g protein, 100 g carbs, and 26g fat
- 𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭: 1/3 cup oatmeal with cinnamon and sugar free syrup. Plus 1 /2 cup egg whites
- 𝐋𝐮𝐧𝐜𝐡: 125 g sweet potato, 4 ounces chicken, cauliflower and 1 tomato!
- 𝐒𝐧𝐚𝐜𝐤: 3 bowls of yogurt! 2 tablespoons protein powder. And *Not pictured, baby carrots
- 𝐃𝐢𝐧𝐧𝐞𝐫: 4 ounces of steak plus frozen veggies.
