⚡ Quick Facts
Portion Guidance: Start with half a portion and pause before continuing. It's okay to stop early.
🍽️ How Much Should I Eat?
Start with just 3-4 spoonfuls of yoghurt (about 75g, providing 7-8g protein). Put your spoon down and wait 2 minutes. Even this small amount provides excellent protein to start your day without overwhelming your stomach.
🥚 Ingredients
150g Greek yoghurt 0% fat (Total or Fage brand, Tesco £2 for 500g), 50g frozen mixed berries (Tesco £2 for 500g bag, lasts 10 servings), ½ teaspoon honey (optional for sweetness)
📝 Instructions
Spoon 150g Greek yoghurt into small bowl. Top with 50g berries (frozen works fine—they defrost quickly in the yoghurt). Drizzle honey if using. Eat immediately with teaspoon, taking small amounts. No cooking required.
🔄 Adapt This Recipe to How You Feel Today
😔 Low Appetite
Use just 75g yoghurt (7-8g protein). Skip berries if fruit doesn't appeal. Plain cold yoghurt is completely acceptable and often easier.
🤢 Feeling Nauseous
Serve very cold (almost icy—refrigerate bowl first). Skip berries and honey. Plain cold yoghurt is surprisingly gentle for nausea days.
😊 Normal Appetite
Make full bowl with berries. Add 20g granola for crunch and extra carbs. Could comfortably eat 200g yoghurt for 20g protein.
📦 Storage & Make-Ahead
Unopened yoghurt lasts weeks in fridge. Once opened use within 5 days. Pre-portioned bowls with berries keep 24 hours covered in fridge.
📊 Nutrition & Compliance
Greek yoghurt provides slow-releasing casein protein keeping you fuller longer. Probiotics support gut health. Cold temperature often easier to tolerate when feeling nauseous. Low in sugar naturally.
Medical Disclaimer: These recipes are for general healthy eating inspiration only and are not medical advice. Always follow guidance from your prescriber. If you experience severe nausea, vomiting, or cannot eat for more than 24 hours, contact your healthcare provider immediately.
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⚡ Quick Facts
🍽️ How Much Should I Eat?
Start with just 3-4 spoonfuls of yoghurt (about 75g, providing 7-8g protein). Put your spoon down and wait 2 minutes. Even this small amount provides excellent protein to start your day without overwhelming your stomach.
🥚 Ingredients
150g Greek yoghurt 0% fat (Total or Fage brand, Tesco £2 for 500g), 50g frozen mixed berries (Tesco £2 for 500g bag, lasts 10 servings), ½ teaspoon honey (optional for sweetness)
📝 Instructions
Spoon 150g Greek yoghurt into small bowl. Top with 50g berries (frozen works fine—they defrost quickly in the yoghurt). Drizzle honey if using. Eat immediately with teaspoon, taking small amounts. No cooking required.
🔄 Adapt This Recipe to How You Feel Today
😔 Low Appetite
Use just 75g yoghurt (7-8g protein). Skip berries if fruit doesn't appeal. Plain cold yoghurt is completely acceptable and often easier.
🤢 Feeling Nauseous
Serve very cold (almost icy—refrigerate bowl first). Skip berries and honey. Plain cold yoghurt is surprisingly gentle for nausea days.
😊 Normal Appetite
Make full bowl with berries. Add 20g granola for crunch and extra carbs. Could comfortably eat 200g yoghurt for 20g protein.
💚 You're Doing Great
📦 Storage & Make-Ahead
Unopened yoghurt lasts weeks in fridge. Once opened use within 5 days. Pre-portioned bowls with berries keep 24 hours covered in fridge.
⚠️ Medical Disclaimer: These recipes are for general healthy eating inspiration only and are not medical advice. Always follow guidance from your prescriber. If you experience severe nausea, vomiting, or cannot eat for more than 24 hours, contact your healthcare provider immediately.
