While milk and yogurt are carbohydrate food (carb) – they have a low glycemic index. In addition, they are a great source of protein, calcium and vitamin D and have been linked with reducing risks of getting diabetes. Try some of these ideas to fit more milk and yogurt into your meal plan.
Overnight Oats with Blueberries Makes 1 serving
1/3 cup rolled oats
1/3 cup 2% fat plain Greek yogurt
1/3 cup milk (nonfat)
1/3 cup blueberries
Other items to add if desired:
½ tsp vanilla
1 tsp Chia seeds
Sweetener to taste
Directions: Combine in a 12 oz jar with a lid. Let sit in the refrigerator overnight. Grab and go!
•Nutrition info for 1 serving (1 cup): Calories: 220, Carbs: 30 gm, Protein: 14 gm, Fat: 4 gm
Berry Banana Smoothie Makes 4 Servings
16 oz plain nonfat yogurt
2 small bananas
1 cup sliced strawberries
1 cup raspberries, blueberries or blackberries
Directions: Place all ingredients into a blender. Cover and blend until smooth.
• Nutrition info for one serving (1 cup): Calories: 120, Carbs: 28 gm, Protein: 6 gm, Fat: 0
Hot Dark Chocolate Cocoa Makes 1 cup
1 Tbsp unsweetened Dutch process cocoa powder
Artificial sweetener to taste (we used 1 Tbsp + 2 tsp Splenda)
2 Tbsp hot water
1 cup 1% milk
Directions: Place the cocoa powder and sugar substitute in a microwavable mug. Add the hot water and stir until smooth. Pour in the milk and stir again. Microwave on high for 1 ½ minutes or until hot (but don’t boil.)
• Nutrition info for one serving (1 cup): Calories:120, Carbs: 16 gm, Protein: 9 gm, Fat: 3 gm
Sleepy time Spiced Milk Makes 1 cup
1 cup 1% milk
1 tsp vanilla
¼ tsp each: nutmeg and cinnamon
Artificial sweetener (1-2 packets of your favorite sweetener to taste )
Directions: Still together the milk and vanilla in a microwavable mug. Microwave on high for 1 ½ minutes or until hot (but don’t boil.) Sweeten to taste and stir in cinnamon nutmeg.
• Nutrition info for one serving (1 cup): Calories: 110, Carbs: 12 gm, Protein: 9 gm, Fat: 3 gm
Yogurt and Fruit Sundaes Makes 2 servings
1 ½ cups plain nonfat yogurt
¾ cup berries (combo of strawberries, blackberries and blueberries)
2 clementines (or small orange) peeled and chopped in bite size pieces
1 large red plum, pitted and cut into 8 wedges
1 Tbsp lemon juice
1 tsp sugar substitute (if desired
Directions: In a small bowl, combine all the fruit, lemon juice and sugar substitute (if used). Toss lightly to mix. Take a large goblet or tall glass and start with the fruit mixture, alternating layers with the yogurt and ending with fruit. If desired, sprinkle some toasted walnuts or almonds on top.
• Nutrition info for one serving (1/2 recipe): Calories: 150, Carbs: 33 gm, Protein: 9 gm, Fat: 0
Other ways to fit milk and yogurt into your meal plan:
• Cook your oatmeal with milk instead of water (keep in mind that this will add more carbs)
• Freeze yogurt in silicone cups for a quick-grab snack on a hot day
• Sip a Café Latte made with milk
• Enjoy more vegetables with a spicy yogurt dip. Flavor yogurt with pesto, curry, cumin, mustard or salsa.
• Pop some snack cheese (such as string cheese) into your bag for a protein pick-me-up
• Pack an extra protein punch by using Greek Yogurt
• Make soups with milk instead of water
Note: Nutrition information is calculated based on the type of milk or yogurt listed in the recipe. Feel free to use other products (such as Greek Yogurt instead of regular yogurt or 1% milk instead of nonfat), just know that the calculations will change a bit.
Page last updated: October 16, 2019