Weigh-in With Breakfast

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Resolving to lose weight is among the most common New Year’s resolutions. Your Hy-Vee dietitian recommends a balanced breakfast as an important ingredient in successful weight loss. Greek yogurt can be a useful tool in achieving and maintaining a healthy weight and it’s a delicious way to start your day.

Delightfully Different

“Greek” refers to a style of yogurt production, not necessarily a place. Simply made from milk and active yogurt cultures, authentic Greek-style yogurt is strained, an added step in production that removes some of the water and whey. This results in a thicker, creamier yogurt – even the fat-free varieties – with a protein concentration that is double that of traditional yogurt.

The Power of Protein

Enjoying a protein-rich breakfast promotes success with weight loss. Protein takes longer to digest than carbohydrate and it boosts satiety throughout the morning. People who eat a protein-rich breakfast tend to consume fewer calories than non-breakfast eaters throughout the day, as well. Greek yogurt makes an ideal breakfast protein source because it requires no cooking.

Plan to Succeed

Quick and easy is an integral part in a successful morning routine. Save time in the morning by assembling breakfast the night before with the following recipe. Breakfast-in-a-Jar combines the weight-loss power of protein and fiber into a satisfying grab & go morning meal.


Breakfast-In-A-Jar
Packed with satisfying protein and fill-you-up fiber, this make-ahead breakfast is a smart way to begin the day with a balanced breakfast.

Serves: 1

All you need:

  • 1 (5.3 oz) container Dannon Oikos Greek non-fat vanilla yogurt
  • 1/3 cup Hy-Vee steel-cut oats
  • 1/2 cup Hy-Vee skim milk
  • 1-2 tsp Dole milled chia seed
  • 1/3 cup frozen Hy-Vee Cherry Berry Blend fruit
  • Hy-Vee cinnamon, as desired

All you do:

  1. Combine yogurt, oats, milk and chia in a small bowl.
  2. Alternately layer yogurt/oatmeal mixture with frozen fruit in a pint canning jar. Sprinkle cinnamon on top as desired. Cover with lid.
  3. Refrigerate overnight or up to 2 days. Enjoy chilled.

Nutrition per serving: 380 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 90 mg sodium, 57 g carbohydrates, 9 g fiber, 16 g sugar, 24 g protein.

Daily values: Vitamin A 6%, Vitamin C 15%, Calcium 25%, Iron 15%
Source: Hy-Vee Dietitians

The information is not intended as medical advice. Please consult a medical professional for individual advice.

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