Müsli mix / overnight oats

by Dieter and Corina

4C oats

2C protein powder mix (2/5 pea, 2/5 rice, 1/5 hemp)

1C almonds

1/2C sesame seeds

Dried fruit (or fresh fruit in your bowl)

Optional: cinnamon, hemp seeds, 

Put all in a large tupperware and shake. Store in the cupboard.

A few variations...

• Quick: dish some out, add milk, enjoy :-)
• Overnight oats: dish some out, add milk, put in fridge overnight
• Oatmeal: put some in a pot, add water and cinnamon, bring to a boil until it is the preferred consistency. Add maple syrup

Note: 60 g protein in the following version: 80g oats, 3T soy flakes, 1T hemp seeds, 2T almonds, 2T protein powder mix, 200ml high protein soy milk

Cinnamon crunch cereal

Recipe from Nourishing Joy and modified by Corina

1C protein powder (4 parts rice, 4 parts pea, 1 part hemp)

1/2C corn starch

3/4C sugar

1t salt

1t baking powder

4T flour

1/4C cinnamon

3/4C boiling water

Optional: powdered sugar to sprinkle on top

• Mix dry ingredients, then add the water and knead into a dough ball that sticks together
• Oil a large baking pan and press the dough onto it until it is a very thin
• Sprinkle powdered sugar or extra cinnamon on top
• Cut the dough into small squares
• Bake at 180C / 350F for 20 min or until it starts to brown (less time for thinner dough, like 10 min)
• Break apart the squares and put back into the oven at 150C / 300F for 10 min (more time for thicker dough, stirring every 10 min). They are done when they just start to taste like they are caramelizing

Makes 4 cups of dense cereal and has 192g protein (48g protein per cup). Compare with Three Wishes high protein cereal that has 8g protein per cup.

Milk and yogurt

Oat milk

By Dieter

200g Haferflocken

4T maple syrup

pinch Salz

2T Sunflower Oil

750ml Wasser

Plus spices: cinnamon, nutmeg, etc.

• Blend in blender. The milk is done, store in the fridge. 

Total: 800ml, 28g protein

Mango yogurt

By Dieter

1 mango (cut into pieces) / Mango (kleingeschnitten)

2T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver

2T sunflower oil / Sonnenblumenöl

1T lime juice / Limettensaft

2T sugar / Zucker

3T yogurt with live cultures / Jogurt mit lebenden Kulturen

Optional, depending on consistency: 6T water / Wasser

• Mix all ingredients in a blender

General instructions for finishing the yogurt

• Warm the oven so that it gets to 40C (if it is warm outside, you can put the containers outside)
• Use sealable glass containers and place them in the oven to get warmed up
• Let the pot cool to about 40C and then pour the pot contents into the containers
• Keep the containers in the warm oven for 24 hours (turn the oven on every so often to keep the temperature around 40C)
• VARIATIONS: replace sunflower oil with coconut butter and the yogurt will taste like a piña colada

High protein milk

By Dieter

600ml water / Wasser

6T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver

4T cocoa powder / Kakao-Pulver

pinch of salt / Prise Salz

1T vanilla / Vanille

1T cinnamon / Zimt

2T almond butter / Mandelmus

5T maple syrup / Ahornsirup

Do this...

• Mix all ingredients in a blender for ~45 secs
• Alle Zutaten im Mixer für ~45 Sekunden vermischen

Or this...

• Mix all ingredients in a pot and boil for 5 min
• Alle Zutaten im Topf und für 5 min kochen

Has 10g of protein per 100ml of water - with the additional volume of the other ingredients it comes down to about 7g of protein per 100ml of milk.

Protein boosters / weekly meal plan

g protein/100g : g protein/tablespoon

• 85: 10 protein powder (mix of 2/5 pea/ 2/5 rice/ 1/5 hemp) (US links: pea, rice, hemp)
• 80 : 7 vital wheat gluten (seitan powder)
• 50 : 4 nutritional yeast
• 40 : 5 soy flakes
• 40 : 2 soy flour
• 30 : 3 hemp seeds
• 27 : 3 almond butter
• 26 : 2.5 broad (fava) beans (Germany, US) - high in leucine 2.1g/100g (Rondanelli et al 2020) for muscle building and in L-dopamine (Bhattacharyya 2022) for restless leg syndrome (Manconi et al 2021)
• 25 : 4 peanut butter
• 25 : 2 peanuts
• 21 : 2 almonds - high leucine 1.5
• 19 : 2 sesame seeds
• 18 : 1 flax seeds
• 17 : 3 chia
• 15 : ? hazelnuts 
• 12.5 : 3 oats
• 9 : 1 lentils
• 9 : 1 kidney beans
• 6 : 1 green peas

Tricks

• Add protein powder, hemp seeds, peanut butter, and/or soy flakes to cereal/müsli and use high protein soy milk (5g/100ml so about 12g/250ml Alpro, which is 1 breakfast)
• Add peanuts and nutritional yeast to stir frys, noodle dishes, mac & cheese, etc.
• Add cooked fava beans to curries, lasagne, mac & cheese, and lots more
• Add cheese sauce to anything! (8g protein - add 9g if you replace the flour w half soy flour & half vital wheat gluten)
• Baked goods (including noodles)! Replace part of the flour with the protein powder mix above. We used to replace part of the flour with a 1:1 mixture of vital wheat gluten and protein powder mix (=82.5g protein per 100g), but we like the protein powder mix much better. For cake/brownie-like consistency, only use protein powder mix. 

Snacks (g protein/snack sized amount)

• 20g Clif Builder bar (Amazon, Riegelpower.de) and Builder Dars
• 22g (4 small squares from a 32 piece batch) Drownies
• 15g (5 nuggets) Nuggets: 3g/nugget
• 14g (4 pieces) Puffy tofu (Komy Tofu: pate de soja frit): 30/100g & 170g pack so about 53g total, each pack has 15 pieces so 3.5g/piece (Mekong)
• 12g Sportness vegan bar (DM)
• 10g Alpro high protein yogurt - I can eat 200g as a snack so that's 10g (5/100g)
• 10g IronMaxx Vegan 30 bar (Rewe)
• 8g Dacon (tofu natur: 13/100g & use 600g/dacon batch)
• 8g Dofurky (30/100g)
• 8g Japanese tofu: 8g/filet

An example meal plan for a week, with the Stacy Sims balance of 40% carbs, 30% protein, 20% fat, 10% sugar

Sunday (yoga day 20-45 min)

• Breakfast: pancakes
• Snack: yogurt
• Lunch: leftover noodles with fava pesto
• Snack: drownies
• Dinner: Massaman curry with fava beans
• Make for the week: builder dars, drownies, müsli mix, cinnamon crunch cereal, oat milk, yogurt, fava beans (soak for 24 hrs, cook, add linseed oil, olive oil, salt, and sesame seeds)

Monday (strength day 30-45 min)

• Breakfast: müsli mix with cinnamon crunch cereal and oat milk (if a strength training day, split breakfast so half is before the workout and half is within 30 min after the workout)
• Snack: builder dars
• Lunch: leftover Massaman curry
• Snack: drownies
• Dinner: Jalapeño poppers with fava beans

Tuesday (yoga day 20-45 min)

• Breakfast: same
• Snack: yogurt
• Lunch: mac & cheese with fava beans and with mango pico de gallo
• Snack: builder dars
• Dinner: pizza (with fava flour in the dough)

Wednesday (strength day 30-45 min)

• Breakfast: same
• Snack: builder dars
• Lunch: leftover pizza
• Snack: drownies
• Dinner: fava hummus and pita chips

Thursday (recovery day)

• Breakfast: same
• Snack: yogurt
• Lunch: leftover hummus and pita chips
• Snack: drownies
• Dinner: fachos with salsa and guacamole

Friday (strength day 30-45 min)

• Breakfast: same
• Snack: builder dars
• Lunch: fava ginger salad with strawberry vinaigrette
• Snack: drownies
• Dinner: kebab pita

Saturday (yoga day 20-45 min)

• Breakfast: pancakes
• Snack: yogurt
• Lunch: peanut butter and jam sandwich on Dieter's bread
• Snack: drownies
• Dinner: noodles with fava pesto
  
  

Tofu Scramble

by Corina

1 block firm tofu - OR - 3C fava beans (cooked & seasoned with salt, pepper, and oil)
2T Senf / mustard
1T Schwarzes pfeffer / black pepper
1 Paprika / bell pepper
2 Gurken / pickles
7 Tomaten (klein) / tomatoes (cherry)
2T Oliven öl / olive oil
1 pack Käse / cheese

Optional: 1 box Pilze / mushrooms, Kalamata olives

Kochst die pilze in öl bis sie sind fast fertig, dann hinzufügen alle die reste der zutaten und kochen bis die käse schmelzt.

Cook the mushrooms in oil until they are almost done, then add all of the rest of the ingredients and cook until the cheese is melted.

Strawberry shortcake smoothie

by Corina & Dieter

Blend:
1 portion (150g) Alpro protein yogurt mango
1 scoop (~75g) Alpro yogurt natural
1 C frozen strawberries (can be thawed)
1 T agave syrup

Serves 2
Total = 12.5g protein, 196 kcal
Ratio kcal/protein = 15.7