Yogurt, Fruit & Nut

2 Block Meal (for women or children):

1/2 cup of assorted fruit*, cut into chunks
150 g or 5.3 oz serving (1 individual size) of natural or vanilla Greek yogurt, unsweetened
7-10 g  protein powder, plain or vanilla
Dash of cinnamon
2 tsp chopped nuts*

Mix protein powder and cinnamon in with the yogurt until smooth (may add a tad of milk or water if you want it thinner) and spoon on top of cut up fruit.  Top with crushed nuts and enjoy!

Serving:  14 g Protein,  18-20 g Carbs,  6 g Fat                                        Yield:  2 Blocks

3 Block Meal:

1/2 cup of assorted fruit*, cut into chunks
1 serving of flavored Chobani brand yogurt (lemon is good)
7-10 g  protein powder, plain or vanilla (approx. 1/3 scoop)
Dash of cinnamon
3 tsp chopped nuts*
Mix protein powder and cinnamon in with the yogurt until smooth (may add a tad of milk or water if you want it thinner) and spoon on top of fruit.  Top with nuts and enjoy!
Serving:  21 g Protein,  28-30 g Carbs,  9 g Fat                            Yield:  3 Blocks

4 Block Meal:

1 cup of assorted fruit*, cut into chunks
300 g or 10.6 oz serving (2 individual size) of natural or vanilla Greek yogurt, unsweetened
14 g  protein powder, plain or vanilla
2 dashes of cinnamon
4 tsp chopped nuts

Follow instructions above.

Serving:  28 g Protein, 38-40 g Carbs, 12 g Fat                                       Yield: 4 Blocks

*Note: Use low glycemic fruits like peaches (fresh or canned light), apples, pears, oranges, kiwi, any stone fruit, grapes, strawberries &  blueberries.  Bananas, pineapple, mango, fig, guava, dates, raisins and prunes are higher glycemic and if used would mean you need less than the 1/2 or 1 cup as stated.

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