Of which 14.5 g sugars and 1.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (berries) · Calcium (yogurt)
Allergens milk, tree nuts
Berry and Greek yogurt post-workout shake
Tart, creamy and double the protein, from the yogurt and the protein powder.
Ingredients
- 1 cup frozen berries (150 g / 5½ oz)
- 1 container low-fat Greek yogurt (150 g / 5½ oz)
- 1 serving vanilla protein powder (25 g / 1 oz)
- 100 ml (½ cup) unsweetened almond milk
Method
- Put the berries, still frozen, in the blender jar.
- Add the yogurt, protein powder and almond milk.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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