Chia seed whey pudding (1 piece)

Reduce the whey portion or split the pudding into two smaller servings eaten a few hours apart.

Choose an unsweetened whey powder with no added sugar, maltodextrin, syrups, or sweetened mix-ins.

Use unsweetened Greek yogurt, plain kefir, or unsweetened soy milk as the base instead of juice, sweetened milk, or flavored yogurt.

Add fat and fiber to slow absorption, such as almond butter, walnuts, pecans, or ground flaxseed.

Avoid high-sugar toppings such as honey, maple syrup, dates, granola, banana, and dried fruit; use a small portion of berries, cinnamon, or cocoa powder for flavor instead.

Eat the pudding after or alongside a balanced meal containing non-starchy vegetables and protein, rather than by itself when very hungry.