250 g quark (0,2% fat)

1 tsp lemon juice

1 tbsp chopped almonds

1 tbsp chopped walnuts

1 tbsp pumpkin seed

50 g grapes

1 tbsp honey or stevia

1 pinch of cinnamon


• Mix quark with lemon juice, honey, cinnamon and nuts/ seeds.

• Clean grapes and cut them into half

• Mix all ingredients together


TIP: Increase fiber content for longer satiety and slow release energy by adding 1-2 tbsp of wheat bran, oat bran or porridge. Replacing honey with energy free natural sweeteners (such as stevia, erythritol, etc.) help lower carbs and induces lower blood glucose rise compared to sugar (honey) containing foods.