Full Fat Yogurt and Imbalanced Muscles

Filed under: Nutrition, Recipes, Training

Though I am very happy to have moved back to Maine, and I love my grocery store, unfortunately it comes with one drawback.

They do not carry my usual 2% plain Greek yogurt. They only have fat free. This sucks because I am believer that full-fat dairy is better for you than fat free (and yes I realize that 2% isn’t full fat, but full fat Greek yogurt contains 46 grams of fat in my usual 2 cup serving, a bit much really).

So I have had to alter my yogurt consumption, and below is a simple and delicious recipe that I concocted that I think is superior to my previous yogurt meal anyway.

Since it is not Greek yogurt I am using I am able to afford the organic kind from grass-fed cows, go full fat since it contains a much more reasonable amount, and it contains more probiotics since Greek yogurt is more acidic and they die faster in that environment. I also add whey protein powder to increase the protein content, and whey provides a ton of its own immune boosting and health improving benefits to boot.

not exactly it, but close enough to give you the idea

not exactly it, but close enough to give you the idea

It also provides all of the tremendous health benefits of berries, healthy fat and fiber from chia and some nuts, is easy to make and portable as well. For those of you who claim to be poor cooks or don’t have time to prepare meals, this is about as easy as it gets, so no more excuses!

I have used this recipe as breakfast, a mid-day snack or as a pre or post workout meal. For breakfast and pre or post workout I do add 1/2 cup dry old-fashioned oats to the recipe.

Sweet Cream & Berries

  • 1.5 cups Cream Top Plain Stonyfield organic yogurt
  • 1 scoop vanilla whey protein powder
  • 1/2 cup (ish) wild blueberries
  • 1/2 cup (ish) raspberries
  • 1 tbsp chia seeds
  • 2 tbsp almonds and pecans
  • optional – 1/2 cup old-fashioned oats

Just stir the protein powder and chia seeds in with the yogurt, then add the fruit and nuts and enjoy! It is sweet and creamy with a little bit of crunch.

This provides approximately:

  • Calories without oats – 566, with oats – 721
  • Fat without oats – 26, with oats – 29
  • Carbs without oats – 47, with oats – 74
  • Fiber without oats – 12, with oats – 16
  • Protein without oats – 36, with oats – 41

On a side note, I just ordered Muscle Imbalances Revealed this morning as the product looks absolutely incredible, and it has gotten great (and honest) feedback from a lot of top people in the industry. Since I am no longer at CP, products like this are so much more important for me. If you are a trainer or someone just truly interested in how your body works and how to fix yourself, check out Muscle Imbalances Revealed.

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Posted on August 11th, 2010 by Brian St. Pierre

1 Comment

  1. David Says:


    Have you tried Goat Milk Yogurt. I use this brand http://www.redwoodhill.com/yogurt. The plain has 4.5 fat, 7 carbs, and 7 protein per 6oz serving.


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