Frühstück

▷ Make your own protein-rich desserts and yogurts – better than any ready-made product!

▷ Proteinreiche Desserts & Joghurts selber machen – besser als jedes Fertigprodukt!

Why you should avoid protein bars and the like

High-protein convenience foods are everywhere: protein bars, fitness pizza, protein yogurt, or protein bread. Advertisements promise you fitness, slimness, and well-being. But in reality, these products are often more of a marketing gimmick than healthy food.

Why?

Because many of these supposedly protein products are full of sugar substitutes, preservatives, and low-quality fats. You're not just consuming protein, but also unnecessary calories and additives that your body would be better off avoiding.

My tip: Instead of buying expensive ready-made products, you can simply make your own protein-rich desserts and yogurts — quickly, inexpensively, and without any hidden additives.


Food marketing exposed: Why "high protein" is rarely healthy

Packaging with labels like "high protein" or "fitness snack" appears healthy at first glance. But a look at the ingredients list reveals that they often contain sugar, sweeteners, or unhealthy fats.

Take protein pizza , for example : It sounds sporty, but it usually has just as many calories as a regular pizza. Plus, it contains preservatives and artificial flavors that you don't need.

Bottom line: Don't be fooled. Healthy, protein-rich desserts and snacks are best made with fresh, natural ingredients. This way, you decide what goes into them—without any unnecessary clutter.

The 7 biggest protein myths

Questionable statements about protein keep circulating. Here are the most common misconceptions:

  1. Protein automatically makes you slim.
  2. The more protein, the more muscle.
  3. Protein bars are healthy snacks.
  4. Protein bread is healthier than regular bread.
  5. Fitness pizza has fewer calories.
  6. Protein shakes replace full meals.
  7. Lots of protein keeps you full for longer.

The truth: The quality and naturalness of your protein source are crucial. Fresh low-fat curd cheese, eggs, or lentils are better than any artificial "high-protein" product.


5 simple recipes for protein-rich desserts without processed foods

Why buy expensive protein bars or ready-made yogurts when you can conjure up healthy and delicious alternatives in just a few minutes?

With a stand mixer or chopper it's quick and easy:

1. Protein Chocolate Pudding

  • 200 g Skyr
  • 1 banana
  • 1 tbsp baking cocoa

Mix everything until creamy.

2. Herb and Quark Dip

  • 250 g low-fat curd cheese
  • Fresh herbs, salt, pepper

Chop in a chopper, done.

3. Nut-coconut mix

Roast almonds, walnuts, cashews, and coconut chips in a pan.

4. Berry yogurt with flaxseed

Mix Greek yogurt, frozen berries and flax seeds in a blender.

5. Quick Protein Ice Cream

Beat frozen raspberries, skyr and some sweetener in a blender until creamy.

These recipes are:

  • without sugar
  • without additives
  • high in protein and filling

Protein snacks for on the go – healthy ideas without ready-made products

We all know this: A little hunger always strikes just when nothing sensible is within reach. You quickly reach for a protein bar from the gas station or a ready-made yogurt from the supermarket. But there's a better way – you can make it yourself.

Here are some clever snack ideas for on the go that you can prepare at home in 5 minutes:

1. Nut and fruit mix to go
Simply fill a screw-top jar with almonds, walnuts, cashews, and a few dried cranberries or coconut chips. Perfect for your handbag or car.

2. Protein muffins
Bake yourself a tray of protein muffins with oatmeal, eggs, low-fat curd cheese, and berries this weekend. They'll easily keep in the fridge for 3-4 days and are a great snack between meals.

3. Vegetable sticks with herb curd
Slice carrots, cucumbers, and bell peppers into strips and pack a small jar of homemade herb curd cheese. Fresh, crunchy, and high in protein.

4. Protein smoothie in a to-go cup
Blend the skyr, banana, berries, and a little almond butter in a blender and pour into a leak-proof bottle. The smoothie will keep fresh for several hours if refrigerated.

The advantage: You always know what's in them, save money, and avoid sugar traps and preservatives. And best of all, your snacks taste better than any ready-made bar.

Tip: Set aside 20 minutes on Sundays to prepare your week's snacks. This way, you'll always have something healthy with you on the go.


5 unbeatable reasons to make your own protein-rich snacks

  1. You know what's in it. No hidden sugar traps.
  2. You save money.
  3. You decide the flavor. Whether chocolatey, nutty, or fruity.
  4. You produce less packaging waste.
  5. You'll feel fuller for longer. Natural protein sources are more filling.

3 quick protein desserts for in between meals

1. Protein yogurt bowl with berries and nuts

  • 200 g Greek yogurt
  • 1 handful of berries
  • 1 tbsp almonds
  • 1 tsp chia seeds

Mix berries and yogurt, top with nuts and seeds.

2. Chocolate Protein Cream

  • 150 g low-fat curd cheese
  • 1 tsp baking cocoa
  • 1 teaspoon honey
  • Vanilla

Mix everything until creamy and top with cocoa nibs if desired.

3. Exotic protein smoothie

  • 200 g Skyr
  • ½ banana
  • 50 g pineapple
  • 1 tbsp desiccated coconut

Briefly puree in a blender and enjoy.

👉 Tip: You can supplement all recipes with some protein powder if needed — but it tastes better without it too.

The best natural protein sources – without any hidden sugar

Groceries

Protein per 100g

Why good?

Low-fat curd cheese

13 g

Long-lasting satiety, low in calories

chicken breast

24 g

Lean, high-quality protein

lenses

9 g

Plant protein + fiber

eggs

13 g

Wholesome and filling

Almonds & Nuts

20 g

Healthy fats + minerals

Skyr

11 g

Creamy, low in fat, high in protein



Conclusion: Protein bars? No thanks. Better to mix them yourself!

Forget overpriced convenience foods with questionable ingredients. With a good blender or food processor, you can conjure up protein-rich desserts and yogurts in minutes—sugar-free, preservative-free, and plastic-free.

You determine the taste, save money and do something good for yourself in the long run.

Tip:

  • For creamy smoothies, protein desserts, or nice cream: NUTRI-BLENDER MAX – it powers up everything that's healthy.
  • For nuts, dates, oatmeal, or energy balls: NUTRI-CHOPPER 4D – small, powerful, and perfect for your healthy snacks.

This is how you regain control over your diet — delicious, affordable, and chemical-free.


Sources:

https://www.apotheke-adhoc.de/nachrichten/detail/panorama/high-protein-diaet-luege-aus-dem-kuehlregal/#

https://www.oekotest.de/essen-trinken/Gesunde-Proteinriegel-Nur-3-von-20-Riegeln-ueberzeugen-im-Test_15271_1.html?utm_source=chatgpt.com

https://www.vzhh.de/themen/lebensmittel-ernaehrung/ernaehrungstrends/was-produkte-extra-protein-wirklich-taugen?utm_source=chatgpt.com

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