Last updated on April 12th, 2017
I don’t eat a lot of dairy on my low-carb, high-fat (LCHF) diet, but when I do, it usually takes one of three forms: heavy cream in my coffee, shredded cheese in a recipe or on a salad, or yogurt.
Of those forms, cream is the only dairy I ingest on an every day basis. I love freshly brewed coffee with a dollop of rich, organic heavy cream mixed in. (Heavy cream gets almost all of its calories from fat.)
As you may have guessed, I’m not lactose-intolerant, and I’m also not a follower of the paleo diet. I would still drink milk if lactose wasn’t sugar. But it is sugar, and while I might eat a little sugar, I try to avoid drinking it.
The yogurt is a recent addition to my diet. Of course, I’m referring to full-fat yogurt with active cultures. I’ve been eating it one week a month, in an effort to build up my healthy gut bacteria.
I really enjoy a basic LCHF breakfast of yogurt, walnut pieces, and strawberries. It’s sweet, tangy and crunchy all at once.
Here are the macro-nutrient details for the quick, simple meal pictured above:
— Greek yogurt, one-half cup: 110 calories, 7g fat, 7.5g carbs, 0g fiber, 4.5g protein
— Three medium strawberries, sliced: 12 calories, 0g fat, 3g carbs, 1g fiber, 0g protein
— Walnut halves, two tablespoons: 102 calories, 10g fat, 2g carbs, 1g fiber, 2g protein
TOTALS: 224 calories, 17g fat, 12.5g carbs, 2g fiber, 6.5g protein
With 68% of its calories from fat, and only 10 net carbs, this qualifies as an LCHF breakfast. True, it’s lighter (that is, lower in calories) than most of my breakfasts, and it won’t replace my mainstay of eggs and bacon, but it’s a great change of pace, especially on mornings when I’m in a rush. Or, for that matter, in the early afternoon when I want something cool and simple; it makes for a great light lunch as well.
For another simple morning meal, see “Low-carb brunch on a summer Sunday.”