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1 cup of Fage fat-free yogurt (tons of protein, low in carbs, only 120 calories)
Some skim milk (probably 1/2 to 3/4 cup… just eye it!)
1 banana
1 spoon of strawberry jam (low sugar even better)
Optional: any other fruit (frozen strawberries, or blueberries)

Mix in blender… and enjoy!

Good amounts of protein, relatively low in carbs, filling, refreshing… Simply delicious!