shot-day · no-cook · 5 min
Shot-day yogurt + whey bowl
Cold, soft, high-protein assembly for pin day when chewing feels like work.
Editorially reviewed · Last updated July 2026 · How we review
makes 1 serving
Ingredients
- 170 gNonfat Greek yogurt — about ¾ cup
- 1 scoopWhey protein isolate — ~25 g powder
- 40 gBerries (optional) — optional; skip if fiber is rough today
- 2 tbspWater or unsweetened almond milk (optional) — only if the whey seizes; stir thin
Steps
Spoon the yogurt
Add the Greek yogurt to a small bowl. Keep the portion modest — shot-day plates stay small.
Stir in the whey
Sprinkle the whey over the yogurt and stir slowly until smooth. If it thickens into a paste, loosen with a splash of water or unsweetened almond milk.
Top lightly
Add a few berries if you want colour and a little fiber. Stop there — no granola piles, no nut-butter swirls on a rough gut day.
Eat cold, slowly
Take small bites. Cold and soft usually lands better on pin day than warm or fried food.
When you can barely eat
Skip the bowl. Blend half the yogurt (85 g) with half a scoop of whey and 200–250 ml cold water or Fairlife-class high-protein milk until thin enough to sip. That still lands roughly 25–30 g protein in a glass you can finish in slow passes. Leave berries out if volume is the problem.
~28 g protein on this smaller version
- 85 g Nonfat Greek yogurt
- 0.5 scoop Whey protein isolate
- 250 ml Cold water or high-protein milk — Fairlife-class is fine named editorially — no buy link
Notes
- Protein first: finish this before any other food on shot day.
- If dairy sits badly after a pin, swap yogurt for a ready-to-drink high-protein milk and stir half a scoop of whey into that instead.
- Phase language only — no milligrams on this page. If you cannot get food down for days after a pin, talk to your prescriber before the next step up.
Prints the amounts and nutrition for your current serving count (1).
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- Educational information, not medical advice. It reports published research — it doesn’t recommend that you use, obtain, or supply anything.
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