Choose Greek yogurt

Greek yogurt is a high-protein, versatile snack. It's made by removing whey and other liquids from yogurt to produce a richer, creamier, and higher-protein product. Because the liquid whey is strained out of Greek yogurt, it has a richer, creamier texture.

Depending on the brand, a 7-ounce (240-gram) serving has 17–20 grams of protein. This is almost twice as much as traditional yogurt. Greek yogurt has been shown to increase the release of the gut hormones glucagon-like peptide 1 (GLP-1) and PYY, which help you feel full and reduce hunger. It also includes conjugated linoleic acid (CLA), which has been demonstrated in some studies to help fat reduction. Greek yogurt goes well with berries or chopped fruit. It may also be used as a sour cream alternative in dips, sauces, and other dishes.