What you need: 1. Two rice cakes - mine were 20 calories each, plain, and no seed oils you can use any seed oil free ones you like. 2. Good good grape jelly - This is just grapes and its sugar free. Tastes so so good too! 3. PB Fit - I used a serving of this and mixed with water. PB Fit is the only seed oil food I allow in my diet since peanuts are considered seed oils. If it works for me it might work for you! 4. Optional 100% Chocolate chips on top 5. Optional sea salt 6. Optional cinnamon sprinkle About 160 Calories w/ 11 grams of protein if you track calories!