When it comes to fat-loss and preserving as much muscle mass as possible, the goal is to make sure you hit your protein intake.
There are multiple ways to hit your protein intake, but not everybody likes to consume their protein from warm meals.
The easiest way is to chuck down 500 grams of Quark, Skyr or 0% Greek Yoghurt. It’s quick, simple and convenient. Depending on the brand, it’s roughly about 40-50 grams of protein, which you can consume in one meal. It’s about one-third of the protein intake for most men and half of the protein intake for most women.
Skyr: per 450 grams 292kcal / 49,5g protein
Magere Konings Kwark: per 500 grams 275kcal / 44g protein
Fage 0% Griekse Yoghurt: per 500 grams 285kcal / 51,5g protein
Now, low-fat yoghurt and quark are like beer, you need to learn to appreciate the taste. But even I, after so many years, don’t like the taste of eating it plain.
Luckily, they found a way to make the products taste better, without actually overdosing on the carb content. For example, they have different flavours, which only add about an extra 100kcal. Not much of a big deal.
For me personally, and I’ve written about this in the past, plain quark fills me up pretty good, but it doesn’t satisfy my experience with food.
So to inspire you with some goodness, here are 3 easy to make quark recipes that will satisfy your taste buds and keep you filled and fueled for a couple of hours!
If you look at the caloric content, yes they do contain a lot of calories, but the added volume, amount of time to eat it all ánd fibre content make these very macro-friendly.
Quark Bowl 600kcal / 49g protein / 72g carbs / 17g fat / 10g fiber
- 500g Low-Fat Quark
- 125g Frozen Summer Fruit or 1 Banana
- 2 Oreos
- 25g Chocolate Cruesli
- 15g Nutella
Quark Bowl 400kcal / 69g protein / 30g carbs / 2g fat / 7g fiber
- 500g Low-Fat Quark
- 1 Scoop Whey
- 125g Frozen Berries
Skyr Bowl 600kcal / 55g protein / 75g carbs / 10g fat / 9g fiber
- 500g Skyr
- 100g Frozen Strawberries
- 100g Frozen Berries
- 30g Honey Loops
- 15g Speculoos Butter
- 1 oreo
- 25g Pepernoten or 2 Speculoos Cookies
You can easily make your own protein bowls. You basically combine low calorie/high volume foods, with high calorie/low volume foods. So, the idea is to start off with a decent base like quark and fruit and add the products that satisfy your ‘needs’.
Low in calories, but high in volume: 500g quark, 100g strawberries, 100g blueberries and cinnamon make up about 350 kcal.
High in calories, low in volume: 25g of pepernoten, 30g of honey pops and an oreo for added crunchiness and taste!
If you are a woman I suggest you stick to the same protocol but take half the portion of each ingredient.