Kefir is a unique dairy milk that’s similar to drinkable yogurt and tastes like Greek yogurt. When you’re looking to cut the fat content for a milk, choose non-fat kefir. One cup contains 90 calories, 12 grams of carbs, and 11 grams of protein.
Pros: Kefir is loaded with probiotics, which work to boost gut integrity and immunity. As for the nutrition profile, kefir contains vitamin B12, calcium, magnesium, vitamin K2, biotin, and folate.
Cons: The only downfall is the taste: sour.
Use In: Smoothies and oatmeal
Smoothie Recipe: 1 cup of non-fat kefir, 1 cup of non-fat vanilla Greek yogurt, 1 scoop of whey protein powder, 1/2 cup of strawberries, and 1/2 cup of blueberries