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Chia seeds + Greek yogurt
100 g of chia seeds plus 100 g of greek yogurt: 545 kcal, 26.7 g protein, 45.7 g carbs, 31.1 g fat and 34.4 g fibre. Band-by-band verdicts and what the plate still needs.
Band by band
| Macro | Band (100 g + 100 g) | This plate | Verdict |
|---|---|---|---|
| Calories | 250-550 | 545.0 | in range |
| Protein (g) | 15-40 | 26.7 | in range |
| Carbs (g) | 20-55 | 45.7 | in range |
| Fat (g) | 3-20 | 31.1 | over |
| Fibre (g) | 2-10 | 34.4 | over |
What the plate still needs
Fat (g) is over
| To fix it | Amount |
|---|---|
| Honey | 0.0 per 100 g |
| Potato (boiled) | 0.1 per 100 g |
| Cucumber | 0.1 per 100 g |
Fibre (g) is over
| To fix it | Amount |
|---|---|
| Chicken breast | 0.0 per 100 g |
| Egg (hard-boiled) | 0.0 per 100 g |
| Salmon | 0.0 per 100 g |
Nutrition pages: Chia seeds · Greek yogurt.
Source: USDA FoodData Central (via the baked nutrition index) · checked 2026-09-03
Frequently asked questions
Is chia seeds with greek yogurt a good pairing?
The combined plate scores 3 of 5 reference bands (kcal, protein, carbs). The band table below shows exactly which ones are in, under or over — the score is just the count of "in" rows.
How much is a "plate" here?
100 g of each food, raw or cooked exactly as the USDA rows state. Scale up or down and the proportions hold.
What should I add to this plate?
The fixes table below lists, for every band that is out of range, three real staples from the index that move it the right way.
A plate is a plan with a log
TempoLife turns the two foods and their grams into a logged meal against your daily targets.