Thrive Zone Academy · ThriveZone Meal

Protein Bircher Bowl

A fresh breakfast with quark, oats, berries, apple, chia and whey — higher in protein than classic bircher muesli and great for meal prep.

🍽️ 1 serving ⏱️ ~7 min active ⓘ Active vs. hands-off time 🟢 very easy Breakfast
Andreas Heumann · Pillar 2: Nutrition · ThriveZone Meals
Protein-Bircher-Bowl - ThriveZone Meal

Nutrition per serving

43 g
Protein
60 g
Carbs
7 g
Fat
465
kcal

Base macros without optional extras. Whey is a fixed ingredient here, not optional. Values approximate.

Ingredients

  • Low-fat quark200 g
  • Rolled oats35 g
  • Berries100 g
  • Apple, grated100 g
  • Chia seeds8 g
  • Whey15 g
  • Water or unsweetened almond milk50–100 ml
  • Cinnamon, lemon juiceto taste

How to make it

  1. Stir the quark smooth with the whey and 50 ml water or almond milk.
  2. Stir in the oats and chia seeds.
  3. Grate the apple and fold it in with a squeeze of lemon.
  4. Add the berries and season with cinnamon.
  5. Let it soak for 10 minutes — or cover and leave overnight in the fridge.
  6. In the morning, loosen with 1–2 tbsp liquid if needed.
🌱 Provides

Casein, whey protein and fibre. Casein from the quark, fast-digesting protein from the whey, fibre from oats, apple, berries and chia.

Goes with these lessons

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