It’s hard not to miss dairy on a low-carb diet, especially if you’re used to cereal and milk for breakfast, yogurt for lunch, and ice cream for dessert! Fruit is another thing that is sweet and largely off-limits. Fortunately, there’s a way to have your fruit and yogurt, just not the carb and sugar-laden variety served up in the stores.
Most people are probably familiar with Greek yogurt by now, and with any luck, it won’t be just a fad. Greek yogurt has so much protein in it and far fewer carbs that it’s perfect for a low-carb diet. Buy the plain variety and you can use it for all kinds of things, sweet to savory. One of my favorite lunches is just this simple combination:
1/2 C plain Greek yogurt
1/2 C fresh berries of your choice
a tiny amount of stevia for sweetening (or Splenda if you prefer)
Whip this up and I can almost guarantee you’ll like it better than the overly sweet store-bought flavored yogurt. Each serving has about 12 gm protein and 11 gm carbs, depending on the berries you use. 1/4 C of almonds on the side (more than it sounds like) is a good accompaniment to boost the protein value of your lunch, adding 7 gm protein and 3 gm carbs.
There are many variations you can do on this simple recipe, most of which will have far fewer carbs than the berry yogurt above. Starting with the basic 1/2 C Greek yogurt and your choice of sweeteners, try these:
grated fresh ginger or powdered ginger
grated rind of lemon, orange, lime, or your favorite citrus
Apple pie yogurt
finely chopped 1/4 apple
cinnamon and nutmeg
a small amount of espresso OR instant coffee granules
cocoa powder (optional)
Mexican chocolate yogurt
dark cocoa powder
Check out your fridge and spice cabinet to see what other interesting combinations you may be able to come up with!