<aside> 🎯 Goal: A satiating meal high in protein and fiber with the lowest possible energy density.

</aside>

🥣 Ingredients

• 400g Skyr yogurt (240kcal, 44g protein)
  • alternative 1: 250-500g “Topfen”, a non-sweet low-fat cream cheese, + water (170-340kcal, 32.5-65g protein)
  • alternative 2: 400g of low-fat greek yogurt (should have a similar macro profile)
• 30g Hydrolyzed whey isolate - unflavored (112kcal, 26g protein)
• 25g Wheat germs for spermidine, micronutrients, and fiber (90kcal, 7g protein, 3g fiber)
• 25g Flax seeds crushed (to increase bioavailability) for fiber and plant-based omega-3 fatty acids (125kcal, 5.5g protein, 5.75g fiber)
• Berries for polyphenols (e.g., anthocyanin, a type of flavonoid)
  • 15g Freeze-dried berry mix (50kcal, 1g protein, 3.9g fiber)
  • 100g Blueberries (57kcal)
• Sugar-free sweetener with taste e.g. chocolate or vanilla

<aside> 💪

→ ≥617kcal with ≥83g of protein & ≥12g of fiber → ~7.5 kcal/g of protein

• for context: my best protein bar has 6.6 kcal/g of protein; lower is better
• this covers more than half of my daily protein and fiber needs in one meal </aside>

🌱 Vegan version

Simply replace the two animal products with vegan alternatives

• Skyr yogurt → oat- or soy-based yogurt (look for high-protein low-sugar versions)
• Whey protein → pea protein (same protein synthesis effect)

💎 Additional ingredients (optional)

• Cinnamon (Ceylon), for flavor
• Vanilla powder (expensive), for flavor
• Cocoa powder, for polyphenols, for flavor and fiber
• 1 Banana/Fruit