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5-Minute Meal: Protein-Packed Diet Dessert

Diet & nutrition 101
Diet & nutrition 101
September 7, 2017
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If you’ve ever tried to count calories using an app or spreadsheet, you’re probably aware of the importance of having a “banker” meal. What the hell is a banker meal? Glad you asked! It’s something that you can have at the end of the day to ensure you satisfy your hunger but don’t go over your calorie/protein/fat/carb targets. A meal that is simple to make, tastes delicious and is (most importantly) easy to adapt. This diet dessert is ridiculously easy to make, tastes amazing, high in protein, and can be adapted to be high fat, low fat, high carb, low carb, high calorie and low calorie.Do you think that a dessert couldn’t possibly satisfy all those specs? Think again! This dessert is all that and more. It includes healthy standards like Greek yogurt, fruit, and protein powder, but still packs a great taste. Bonus: You can have it as an excellent breakfast, a pre/post workout snack, or as dessert. You can add cottage cheese and casein protein and turn it into the ultimate sleep aid. But enough about how amazing this Perfect Protein Dessert is, let’s take a look at how to make it.

Perfect Protein Diet Dessert Ingredients

  1. What You’ll Need:
  2. Greek yogurt
  3. Protein powder
  4. Fruit
  5. Rolled Oats
  6. Sweetener of choice

The first thing you will need is Greek yogurt. That’s important! Don’t just drop in some regular yogurt so make sure that when you are purchasing it you are using real Greek yogurt, not Greek “Style” Yoghurt. Fage are the most popular company. There are two main types of Greek yogurt: Full Fat and Low Fat. Both taste great, and both are very high in protein, but obviously, the low-fat version would be preferable for those on a diet.

greek yogurt diet dessert

Next, you’ll want to pick a protein powder. You’ll want one that has a high protein to calorie ratio, and one that contains around 20-30g of protein per serving. As mentioned above, if you’re planning on having this as a pre-bed snack then you could consider casein protein rather than whey.After you’ve added some protein to your yogurt, you’re ready to add fruit. If you’re trying to go low carb, then you might want to avoid this – but adding fruit not only improves the taste, but it also adds some much-needed vitamins. Frozen berries are great in this circumstance so you’re not running out and buying fruit every other day.

berries diet dessert

Next up: Rolled oats. These can be added or removed based on your macro needs. If you’re struggling to hit your carbohydrate target for the day, then rolled oats are perfect. But if you are low carb, then you can leave them out and the dessert will still taste amazing. Finally, there is a choice of adding honey or a zero calorie syrup. The honey tastes incredible when mixed with the tart tasting yogurt and berries, but it does contain quite a few calories. The zero calorie syrup is a great choice for people on a diet.


As mentioned earlier, you can add cottage cheese to this meal. If you do, you’ll get the added benefit of increased protein. You can also use cereal instead of oats if you have a lot of carbs to eat and want to really enjoy your snack.

diet dessert


  • Fage 0% Fat Greek Yoghurt (1 serving) – Calories 97/Protein 17.5g/Fat 0g/Carbohydrates 6.8g
  • Whey Protein Powder (1 scoop) – Calories 110/Protein 24.2g/Fat 0.9g/Carbohydrates 1.3g
  • Frozen Berries (70g) – Calories 40/Protein 0.5g/Fat 0g/Carbohydrates 10.5g
  • Honey (1tbsp) – Calories 64/Protein 0.1g/Fat 0g/Carbohydrates 17g
  • Rolled Oats (25g) – Calories 94.75/Protein 3.28g/Fat 1.63g/Carbohydrates 16.75g

The Breakdown of this meal

  • Calories 405.75
  • Protein 45.58 grams
  • Fat 2.53 grams
  • Carbohydrates 52.35 grams

Remember that you can add more fat by using full-fat Greek yogurt instead, lower carbohydrates by swapping honey (17g) for zero calorie syrup (0g), and you can increase/decrease serving sizes of everything here. This is the ultimate, adjustable snack.Read more Food and Nutrition articles here.

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