You will need:
1 liter of milk with high fat (from 3%);
yogurt (activia) — 1 pc.;
wheat bran;
fresh fruit.
Keep in mind that the greater the fat content of milk, the thicker and more saturated yogurt turns out. Ideally, you can take fatty 6%, it is better not to take fat -free milk, yogurt will not work as it should be.