Cottage Cheese with Yogurt and Berries

1 portion of low-fat cottage cheese (1/2 cup= 13g. protein and 5g. carb.)

1 portion of light fat free berry flavored yogurt (3 oz. = 2.5g. protein and 9.5g. carb)

1/8 c. berries (4g. carbs-2g. fiber= 2g. usable carbs)

totals= 15.5 g protein and 16.5 g carbohydrates

Adjust the amounts of cottage cheese and yogurt according to your calorie intake needs