Thrive Zone Academy · ThriveZone Meal

Soy & Berry Bowl

Three minutes, five ingredients, 30 g of protein: the plant-based answer to quark with fruit.

🍽️ 1 serving ⏱️ ~3 min active 🟢 very easy Breakfast Snack ⓘ Active vs. hands-off time
Andreas Heumann · Pillar 2: Nutrition · ThriveZone Meals
Soy & Berry Bowl - ThriveZone Meal

Nutrition per serving

30 g
Protein
17 g
Carbs
21 g
Fat
382
kcal

Ingredients

  • Sojajoghurt natur (ungesüßt)200 g
  • Pflanzenprotein Vanille20 g
  • Beeren nach Wahl100 g
  • Walnüsse (gehackt)15 g
  • Leinsamen, geschrotet10 g

How to make it

  1. Soy yogurt into a bowl.
  2. Stir in the protein powder — half first, stir, then the rest. That keeps it smooth.
  3. Berries, walnuts and flaxseed on top.

My tip: Soy yogurt is the only plant yogurt that keeps up on protein: around 4.5 g per 100 g, while coconut and almond versions sit below 1 g. And look for "unsweetened" — the sweetened ones easily bring 10 g of sugar per 100 g.

🌱 Also gives you

Omega-3 & fiber. Walnuts and flaxseed supply ALA, the plant-based omega-3. Your body converts only a small share of it into EPA and DHA — worth keeping an eye on if you eat entirely plant-based. More in the Supplement Compass →

Goes with these lessons

Why this is put together the way it is — and what to take from it for the rest of your week.

Protein in PracticeIf you improve only one thing about your nutrition, make it this: enough protein. It's the building block for … Active time and hands-off timeWhen a recipe says “one hour”, most people read: no time. But that hour usually mixes two very different … The basis for energy and performanceNutrition that truly nourishes your body — not diet dogma, but a foundation. Food first: from food before …
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