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.
