Of which 16.8 g sugars and 6.4 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 22 g protein per serving · Calcium (yogurt)
Allergens gluten (oats), milk, tree nuts
Yogurt bowl with granola and nuts
Two minutes to put together, energy for the whole day.
Ingredients
- 170 g (6 oz) plain unsweetened Greek yogurt
- 3 tbsp sugar-free granola (30 g / 1 oz)
- 1 tsp honey (7 g) — optional
- 1 handful of nuts and seeds (walnuts, almonds, chia seeds) (15 g / ½ oz)
Method
- Put the plain yogurt in a bowl or glass.
- Add the granola on top, spreading it evenly.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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