Plain yogurt

This food provides high-quality protein (4 g per 100 g), well absorbed and rich in essential amino acids. Dairy often combines fast protein with slow-digesting casein — a useful profile, especially at night, to feed the muscle over time.

Rich in fat, it fits better into meals away from training and is eaten in small amounts: it is the kind of food whose portion you measure to keep your calorie total in check.

Very low in calories (61 kcal per 100 g), it lets you add volume to your plate without inflating your energy total — handy to stay full in a deficit.

Adjust the portion to your goal with the calculator above: it instantly recomputes calories and macros for the exact amount you plan to eat.