flexible dieting

Dieting on easy mode (93 g protein Kinder Duo yogurt bowl) . . . . . . . KINDER DUO HALF-AND-HALF BOWL This looks far more ridiculous than it actually is. The whole dish has 50 g of chocolate, four small biscuits and one Kinder Duo. Most of that massive bowl is skyr and protein powder. BASE • 400 g fat-free skyr (14.1 oz; about 1⅔ cups) • 50 g cookie-flavored plant protein powder (1.8 oz) • Cinnamon, to taste • 0–80 ml unsweetened almond milk (up to 2.7 fl oz; about ⅓ cup) — START WITH 0 ML. Mine needed the full 80 ml because my plant protein thickens the mixture a lot. Mix everything first, then add the milk gradually only if the base is too thick. Your powder may need much less, or none at all. Mix everything thoroughly for 2–3 minutes. Spread the base into a rectangular dish. Tilt the dish so the mixture comes slightly up the sides, leaving the middle shallow and flat. BISCUIT LAYER • 4 thin black cocoa tea biscuits, 21.6 g total (0.8 oz) US alternative: thin chocolate wafer cookies or chocolate graham crackers. UK alternative: cocoa petit-beurre biscuits or Bourbon-style biscuits. Whichever replacement you use, keep it close to 22 g total if you want similar macros. Arrange the biscuits over the base. THE SPLIT • 5 g tahini (0.18 oz; about 1 tsp) Draw one straight tahini line diagonally from one corner to the opposite corner. This divides the dish into two right-angled triangles. MILK-CHOCOLATE HALF • 25 g milk chocolate (0.9 oz). I used Callebaut 823 at 33.6%, but use whichever milk chocolate you like. • 4 g coconut oil (0.14 oz; about 1 tsp) Melt the chocolate and coconut oil together in short microwave bursts, stirring each time. Once completely smooth, spread it over one triangular half. WHITE-CHOCOLATE HALF • 25 g white chocolate (0.9 oz) • 1 g coconut oil (0.04 oz; about ¼ tsp) • A few drops of water Melt the white chocolate and coconut oil together, then mix in only a few drops of water. And I genuinely mean a few drops. I added too much and made mine ultra-liquid. It still tasted great, but it fucked up the flippability. If you know, you know. Spread it over the other triangular half. FINISH • 1 Kinder Duo biscuit, 12.5 g (0.44 oz) Cut the Kinder Duo in half along the middle. Place its white-chocolate half on the milk-chocolate triangle, then place its milk-chocolate half on the white-chocolate triangle. Refrigerate for 5–6 hours before digging in if you want everything properly set. TOTAL MACROS Using the full 80 ml of almond milk: ≈987 kcal | 93 g protein | 71 g carbs | 35 g fat | at least 2 g fiber Half: ≈494 kcal | 46 g protein | 35 g carbs | 18 g fat If your base needs no milk: ≈969 kcal | 92 g protein | 68 g carbs | 34 g fat #highprotein #fitness #dieting