flexible dieting

Why I don’t drink protein shakes (94 g protein white chocolate Mini M&M’s yogurt bowl) . . . . . . . As a volume eater, I genuinely don’t understand why I would drink my protein powder when I can turn it into this. The whole dish is 1,029 calories, so yes, this is a full meal for me. Half is 515 calories with 47 g of protein if you want a more normal portion. BASE • 400 g thick fat-free skyr (14.1 oz; about 1⅔ cups) • 50 g cookie-flavored plant-based protein powder (1.8 oz; approximately 6 tbsp, depending on the powder) • 3 g cinnamon (0.1 oz; about 1¼ tsp) • 70 ml almond milk (2.4 fl oz; about ¼ cup + 2 tsp) Start with 0 ml of milk and add it gradually. Mine needed the full 70 ml because I used plant-based protein. If you use whey or anything other than plant-based or casein, you may need none at all. Mix very well for 2–3 minutes, then spread evenly in a rectangular dish. BISCUIT LAYER • 4 cocoa Petit Beurre biscuits (20 g total; 0.7 oz) US alternatives: thin chocolate wafer cookies or chocolate graham crackers. UK alternatives: cocoa Petit Beurre biscuits or Bourbons. Keep the total around 20 g for the closest result. Lay the biscuits over the base. WHITE CHOCOLATE TOPPING • 60 g white chocolate chips (2.1 oz; about ⅓ cup) • 10 ml almond milk (0.34 fl oz; 2 tsp) • Small splash of water • 10 g tahini (0.35 oz; about 2 tsp) Combine everything and microwave in short bursts, stirring between each, until completely smooth. Spread over the biscuit layer. TOPPINGS • 1 long pretzel stick • 8 blueberries • 10 g Mini M&M’s (0.35 oz; half of the 20 g bag) Use the pretzel to separate roughly one-third of the dish from the rest. Add the blueberries to the smaller side and the Mini M&M’s to the larger side. Refrigerate for 5–6 hours. DISH SIZE • External: 19 × 14 × 5 cm (7.5 × 5.5 × 2 in) • Internal: 17 × 12 × 4 cm (6.7 × 4.7 × 1.6 in) • Shape: Rectangular • Capacity: 0.8 L (27 US fl oz; about 3⅓ cups) MACROS Whole dish: approximately 1,029 calories | 94.0 g protein | 82.4 g carbs | 36.3 g fat Half: approximately 515 calories | 47.0 g protein | 41.2 g carbs | 18.2 g fat The exact numbers may vary slightly depending on the sizes of the blueberries and pretzel. NOTE: I only make it look this pretty because social media has no attention span. If you’re just making it to eat, skip the divider and mix or layer it however you want. The whole point is to stop being afraid of foods you enjoy. #highprotein #dieting #fitness