Busy day, training planned, and little time to cook an elaborate meal? Then this recipe is ideal. This quark bowl is nutritious and protein-rich and is on the table within a few minutes. Perfect for breakfast, a quick lunch, or a recovery meal after a workout.
What makes this recipe so powerful is the good balance between carbohydrates, proteins, and fats. This combination ensures that your body gets energy, your muscles can recover, and you stay satiated longer.
The benefits of this recipe:
✔ Supports muscle recovery and muscle building
✔ Provides stable energy during the morning or afternoon
✔ Helps with satiety, making you less likely to snack
✔ Contains vitamins, minerals, and antioxidants for recovery and immunity
✔ Ready in 2 minutes – ideal for busy days
Ingredients (1 serving)
- 250 g low-fat quark
- 40 g oatmeal
- 100 g blueberries (fresh or frozen)
- 15 g almonds
- 1 tsp honey (optional)
- Pinch of cinnamon
Preparation
Put the low-fat quark in a bowl and add the oats and blueberries. Roughly chop the almonds and sprinkle them over the top. Finish with a little cinnamon and, optionally, a teaspoon of honey.
Nutritional value (± per serving)
- Energy: ± 410 kcal
- Carbohydrates: ± 42 g
- Proteins: ± 31 g
- Fat: ± 13 g
- Fibres: ± 6 g
Energy distribution (EN%)
- Carbohydrates: ± 41%
- Proteins: ± 30%
- Fat: ± 29%
Why these ingredients work so well
Low-fat quark contains slow-absorbing proteins that help with muscle recovery and maintenance. Oatmeal provides slow carbohydrates and fiber, giving you sustained energy without major fluctuations in your blood sugar.
The blueberries provide antioxidants and vitamin C, which supports recovery after training. Almonds add healthy fats and magnesium, which is important for muscle function and satiety.
Practical tip:
Prepare this bowl the evening before. That way, you'll have a nutritious breakfast ready the next morning without wasting any time.
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