When planning my meals/snacks for the week (I meal prep), I generally follow a rule of dairy twice a day max. For example, a typical breakfast is a serving of full fat plain Greek yogurt (with the fixings, ofc). If I know I’ll be having yogurt that week, I’ll try plan my other meals/snacks to not include dairy or will have one other serving of some dairy product for lunch or dinner. In total, two servings of dairy a day maximum. I have no food intolerances but everything in moderation, as they say.
However, looking at the MD pyramid, it says to limit dairy to a few times a week. This has me wondering if having two servings of dairy everyday is too much. Next week, I’m planning on Greek yogurt (1 serving) for breakfast and I’d like to make my go to egg sandwich for lunch (made with 1 serving of feta or mozz, whichever I’m feeling). Is this true to the MD?
Including egg sandwich photo/recipe bc it’s truly amazing.
EGG SANDWICH: (6 servings)
Combine 12 eggs with one whole pack frozen spinach and 1/4 c nutritional yeast. Season with chives, pepper, dill, garlic.
Bake 20 min @ 400, then cut into 6 squares.
I use Food for Life brand Ezekiel English muffin.
Top with 1 serving feta and red onion.
For sauce, I add 1 tbs of my homemade gochujang.
by acres9
4 Comments
I think you’ll be fine with that. Note the sizes of a serving of those cheeses; it’s not a lot. A serving of real feta in brine is a cube about 1″. I’d alternate the yogurt with some oatmeal (I make mine with whole milk, but not a whole serving). That’ll increase your whole grain intake, and that will help balance the sat fat in the dairy.
I find the one to two times a week recommendation to be too low based on how people there actually eat.
A common breakfast is cucumbers, tomatoes, olives, and cheese with bread and later in the day they may have a yogurt sauce on meat. So that makes twice a day and now you can’t have any the rest of the week which isn’t realistic.
Just remember that cheese and dairy would be an accompaniment to vegetables, which should be the main focus but don’t stress to much about severely limiting it bc there are studied forms that include much more [dairy](https://www.healthline.com/health-news/the-new-improved-mediterranean-diet) and still have good results
Following along as I’ve been eating overnight oats five days a week with 1/2 cup of whole milk and a dollop of plain Greek yogurt. I’ve been thinking of replacing the dairy milk with unsweetened oat milk but is this even necessary?
Fixings? What do you eat with yogurt?