1) Greek Yogurt & Almonds

Greek yogurt has about twice the protein of regular yogurt and is very high in calcium. Research supports the idea that following a nutrition plan high in skim- & low-fat dairy makes maintaining a healthy weight more likely. Make sure to pick the single serving container of Fage Total 0% (100 calories). Almonds are a good source of healthy fat and pack a variety of vitamins and minerals. However, because they are very calorie dense, you must control portions, so the 100 calorie packs do that for you.

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2 x 500g pots of Greek natural yogurt per day for me, love the stuff

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I am currently having 1with a scoop of protein 2 scoops of frozen fruits (berries) and 10 almonds

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I get a lot of my five a day by mixing kiwi fruit, blueberries, strawberries, raspberries, pineapple, apple and bananas (not every one of these at once I should add) with nuts and linseeds in Greek yoghurt. I occasionally add a scoop of protein powder to add some flavour as well. Very tasty!

quick question on a cut
do you buy it with full fat / low fat or no fat
i have been useing a lot but buy full fat version
thought thanks

Andy, I always use full fat. It tastes better and the fat in it is healthy and satiating. Which is handy if you are cutting!

Fat also slows down the rate at which your body digests the carbs from the fruit. Also handy if you are cutting.

I have to agree ...

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cheers just wanted to clear that up
cheers

How's the cut going fella?

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its going great will take new snap shot and put up