Plain skyr

Skyr is an Icelandic dairy product (technically a fresh cheese) very high in protein: 11 g per 100 g and only 63 kcal, with almost no fat. Its thick, filling texture makes it a top snack when cutting.

Like other dairy, it provides slow-digesting casein, useful to spread protein intake, especially at night.

Plain, it avoids the added sugars of flavoured versions (often 10-15 g of sugar per pot). Start from plain and top it yourself: berries, banana, oats, a little honey when bulking, or a sweetener when cutting.

Being thick, it neatly replaces cream in a porridge bowl or a sauce, adding protein without fat.

To maximise protein at reduced calories, skyr has the edge: higher in protein and leaner than Greek yogurt, a bit denser than fromage blanc. All three are excellent choices — a matter of taste, texture and price.

Not all skyrs are equal. Aim for plain: flavoured versions often add 10 to 15 g of sugar per pot, which markedly inflates the calories for the same protein. Check the ingredient order (milk, cultures, no needless thickeners) and the 'protein' line, which should sit around 10-11 g per 100 g.

On budget, compare the price per 100 g of protein rather than per pot: a large tub is often far cheaper per gram of protein than a small single pot — and stays economical next to a scoop of whey for a comparable intake.

When cutting, plain skyr is a valuable tool: with 11 g of protein for 63 kcal per 100 g, a 200 g portion provides about 22 g of protein for 126 kcal. Its thick texture curbs appetite far better than a drinkable yogurt, which helps hold the calorie deficit without losing muscle. It makes an ideal late-afternoon snack, when the urge to nibble arrives, or a protein dessert after dinner with a few berries. In this context, keep it plain and weigh your toppings so you do not drown the calorie advantage.

When bulking, skyr remains useful, but it needs enriching: skyr alone is very lean, so not very energy-dense. Mix it with oats, a banana, peanut butter, nuts or honey to turn a light bowl into a 400 or 500 kcal snack, rich in protein and carbohydrates. You can also use it as the base of a thick smoothie with milk and fruit. The idea is to adjust the calorie density to your goal without changing the base, which keeps its role as a quality protein source, easy to digest and convenient to carry.

Skyr lends itself to many simple ideas: a bowl with oats and fruit, cold overnight porridge prepared the day before, a tzatziki-style sauce with cucumber, garlic and mint, a lightened cream for pancakes, the base of a protein mousse with a little unsweetened cocoa, or homemade ice cream by freezing it with blended fruit. Its slight tang pairs very well with sweet fruit like mango or banana, and with savoury herb preparations. Prepare several pots at the start of the week to save time and avoid giving in to less suitable snacks.

The most common mistakes: believing all pots labelled 'skyr' are equal when some are very sweet or much lower in protein; pouring on too much honey, granola or peanut butter without weighing them; or relying only on it to reach your protein target. Skyr is an excellent complement, not a substitute for a varied diet with lean meats, eggs, fish and legumes. Finally, pay attention to your lactose tolerance: skyr contains little compared with milk, but some people still react to it. If in doubt, ask a health professional for advice.