get some greek yogurt (0% or 2%)...***e is a good brand. It tastes better than yogurt and has twice the protein. Also there is some icelandic stuff called Skyr that is pretty much the same as greek yogurt. Also twice the protein of typical yogurt. Because they are so high in protein the low fat or fat free varieties are as thick and creamy as regular yogurt. You don't taste the extra protein though. If you didn't look at the nutrition facts you would think it was super fatty.