I eat some version of yogurt-granola-fruit almost every day. It usually comes in around 300 calories. A few tips:
1) get plain yogurt, not vanilla or honey or fruit-flavoured. you can save a lot of calories/added sugar by using plain yogurt.
2) choose a lower-fat yogurt OR
3) serve a smaller portion of higher-fat yogurt. Either way, measure out your yogurt so that it is about 150-200 calories-worth. That's all you'll need.
4) Bulk it out with LOTS of fruit. One small apple, diced up, is actually quite a bit of volume and not too heavy on the calories. Frozen blueberries are good too.
5) Use the granola as a garnish. Like - a tablespoon of it. It's delicious but very calorific.
6) Consider trying "overnight oats" - instead of granola, you mix raw rolled oats into your yogurt the night before. Gives the yogurt a thick, satisfying texture. You could still add a sprinkle of crunchy granola on top if you desired.
Probably the biggest area for calorie-shaving will be in the granola.
Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)
| current weight: 164.0