Quick Greek Yogurt with Walnuts and Raspberries

A fast, no-cook ketogenic snack designed for maximum efficiency. This bowl balances the high-protein content of Greek yogurt with the dense healthy fats of walnuts to provide sustained energy until dinner.

Ingredients (Per Serving)

• 150g Full-fat Greek Yogurt (5% fat, plain/unsweetened) - about 2/3 cup
• 21g Walnut halves - about 7 halves, or a small handful
• 25g Fresh Raspberries - about 8-10 berries

Preparation Steps

Mix joghurt, walnut, and raspberries.

Nutritional Values (per 100g)

Reference values from nutrition labels:

Recipe Breakdown (actual amounts)

Interactive Calculator

Modify the values below if your ingredients have different nutritional content, then run to check if the meal still hits your targets. See mdBook Rust Integration for details.

// Kcal per gram of each macronutrient
const KCAL_PER_G_PROTEIN: f64 = 4.0;
const KCAL_PER_G_CARBS: f64 = 4.0;
const KCAL_PER_G_FAT: f64 = 9.0;

struct Ingredient {
    name: &'static str,
    grams: f64,
    // Nutritional values per 100g:
    protein_per_100g: f64,
    fat_per_100g: f64,
    carbs_per_100g: f64,
}

fn main() {
    // === TARGET VALUES (edit these) ===
    let target_kcal = 300.0;
    let target_protein = 15.0;
    let target_fat = 23.0;
    let target_carbs = 8.0;
    
    // === TOLERANCE (how far off is acceptable, in %) ===
    let kcal_over_pct = 12.5;
    let kcal_under_pct = 12.5;
    let protein_over_pct = 12.5;
    let protein_under_pct = 12.5;
    let fat_over_pct = 12.5;
    let fat_under_pct = 12.5;
    let carbs_over_pct = 12.5;
    let carbs_under_pct = 12.5;
    
    // === INGREDIENTS (edit nutritional values per 100g) ===
    // Note: kcal is calculated automatically (protein*4 + carbs*4 + fat*9)
    let ingredients = vec![
        Ingredient {
            name: "Greek Yogurt (5%)",
            grams: 150.0,
            protein_per_100g: 8.7,
            fat_per_100g: 5.0,
            carbs_per_100g: 3.3,
        },
        Ingredient {
            name: "Walnuts",
            grams: 21.0,
            protein_per_100g: 15.0,
            fat_per_100g: 65.0,
            carbs_per_100g: 5.0,
        },
        Ingredient {
            name: "Raspberries",
            grams: 25.0,
            protein_per_100g: 1.25,
            fat_per_100g: 0.25,
            carbs_per_100g: 5.0,
        },
    ];
    
    // === CALCULATION (no need to edit below) ===
    let mut total_kcal = 0.0;
    let mut total_protein = 0.0;
    let mut total_fat = 0.0;
    let mut total_carbs = 0.0;
    
    println!("INGREDIENT BREAKDOWN");
    println!("{:-<75}", "");
    
    for ing in &ingredients {
        let mult = ing.grams / 100.0;
        let ing_protein = ing.protein_per_100g * mult;
        let ing_fat = ing.fat_per_100g * mult;
        let ing_carbs = ing.carbs_per_100g * mult;
        let ing_kcal = (ing_protein * KCAL_PER_G_PROTEIN) 
                     + (ing_carbs * KCAL_PER_G_CARBS) 
                     + (ing_fat * KCAL_PER_G_FAT);
        
        total_kcal += ing_kcal;
        total_protein += ing_protein;
        total_fat += ing_fat;
        total_carbs += ing_carbs;
        
        println!("{:<20} {:>5.0}g | {:>5.0} kcal | {:>5.1}g P | {:>5.1}g F | {:>5.1}g C",
            ing.name, ing.grams, ing_kcal, ing_protein, ing_fat, ing_carbs);
    }
    
    println!("{:-<75}", "");
    println!("{:<20} {:>6} | {:>5.0} kcal | {:>5.1}g P | {:>5.1}g F | {:>5.1}g C",
        "TOTAL", "", total_kcal, total_protein, total_fat, total_carbs);
    println!("{:<20} {:>6} | {:>5.0} kcal | {:>5.1}g P | {:>5.1}g F | {:>5.1}g C",
        "TARGET", "", target_kcal, target_protein, target_fat, target_carbs);
    
    println!("\n{:-<75}", "");
    println!("VERDICT");
    println!("{:-<75}", "");
    
    let kcal_ok = total_kcal <= target_kcal * (1.0 + kcal_over_pct / 100.0)
               && total_kcal >= target_kcal * (1.0 - kcal_under_pct / 100.0);
    let protein_ok = total_protein <= target_protein * (1.0 + protein_over_pct / 100.0)
                  && total_protein >= target_protein * (1.0 - protein_under_pct / 100.0);
    let fat_ok = total_fat <= target_fat * (1.0 + fat_over_pct / 100.0)
              && total_fat >= target_fat * (1.0 - fat_under_pct / 100.0);
    let carbs_ok = total_carbs <= target_carbs * (1.0 + carbs_over_pct / 100.0)
                && total_carbs >= target_carbs * (1.0 - carbs_under_pct / 100.0);
    
    let kcal_diff = total_kcal - target_kcal;
    let kcal_diff_pct = (kcal_diff / target_kcal) * 100.0;
    let kcal_status = if kcal_ok { "OK" } else if kcal_diff > 0.0 { "HIGH" } else { "LOW" };
    println!("Kcal:    {} ({:.0} / {:.0}, {:+.0} kcal, {:+.0}%)", 
        kcal_status, total_kcal, target_kcal, kcal_diff, kcal_diff_pct);
    
    let protein_diff = total_protein - target_protein;
    let protein_diff_pct = (protein_diff / target_protein) * 100.0;
    let protein_status = if protein_ok { "OK" } else if protein_diff > 0.0 { "HIGH" } else { "LOW" };
    println!("Protein: {} ({:.1}g / {:.1}g, {:+.1}g, {:+.0}%)", 
        protein_status, total_protein, target_protein, protein_diff, protein_diff_pct);
    
    let fat_diff = total_fat - target_fat;
    let fat_diff_pct = (fat_diff / target_fat) * 100.0;
    let fat_status = if fat_ok { "OK" } else if fat_diff > 0.0 { "HIGH" } else { "LOW" };
    println!("Fat:     {} ({:.1}g / {:.1}g, {:+.1}g, {:+.0}%)", 
        fat_status, total_fat, target_fat, fat_diff, fat_diff_pct);
    
    let carbs_diff = total_carbs - target_carbs;
    let carbs_diff_pct = (carbs_diff / target_carbs) * 100.0;
    let carbs_status = if carbs_ok { "OK" } else if carbs_diff > 0.0 { "HIGH" } else { "LOW" };
    println!("Carbs:   {} ({:.1}g / {:.1}g, {:+.1}g, {:+.0}%)", 
        carbs_status, total_carbs, target_carbs, carbs_diff, carbs_diff_pct);
    
    if kcal_ok && protein_ok && fat_ok && carbs_ok {
        println!("\n✓ This meal hits all targets!");
    } else {
        println!("\n✗ Issues:");
        if !kcal_ok {
            let diff = total_kcal - target_kcal;
            let pct = (diff / target_kcal) * 100.0;
            if diff > 0.0 {
                println!("  - Kcal too high: {:.0} over ({:+.0}%)", diff, pct);
            } else {
                println!("  - Kcal too low: {:.0} under ({:-.0}%)", -diff, pct);
            }
        }
        if !protein_ok {
            let diff = total_protein - target_protein;
            let pct = (diff / target_protein) * 100.0;
            if diff > 0.0 {
                println!("  - Protein too high: {:.1}g over ({:+.0}%)", diff, pct);
            } else {
                println!("  - Protein too low: {:.1}g under ({:-.0}%)", -diff, pct);
            }
        }
        if !fat_ok {
            let diff = total_fat - target_fat;
            let pct = (diff / target_fat) * 100.0;
            if diff > 0.0 {
                println!("  - Fat too high: {:.1}g over ({:+.0}%)", diff, pct);
            } else {
                println!("  - Fat too low: {:.1}g under ({:-.0}%)", -diff, pct);
            }
        }
        if !carbs_ok {
            let diff = total_carbs - target_carbs;
            let pct = (diff / target_carbs) * 100.0;
            if diff > 0.0 {
                println!("  - Carbs too high: {:.1}g over ({:+.0}%)", diff, pct);
            } else {
                println!("  - Carbs too low: {:.1}g under ({:-.0}%)", -diff, pct);
            }
        }
    }
}