Food Index · dairy
Greek Yogurt1 cup (245g)
Strained yogurt — thicker, twice the protein of regular dahi. 17 g protein, 8 g carbs, 4 g fat per cup.
Protein
17g
Calories
150
Serving
1 cup (245g)
Best for
cut
Why it works
High casein (slow digesting), helpful before bed. Probiotics support gut health — tied to better recovery outcomes.
When to eat it
Night-time snack · breakfast · pre-bed in a deficit.
What to watch
Flavoured varieties add 15-20 g sugar. Buy plain + add fruit yourself.
Perfect pairing
1 cup Greek yogurt + 1 tbsp chia seeds + berries = 230 kcal, 20 g protein.
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