Berry Blast Protein Bowl Recipe

Berry Blast Protein Bowl Recipe

If you are looking for a delicious breakfast or lunch meal that is very easy to prepare and loaded with protein, collagen, antioxidants, omega 3 fatty acids, vitamin B, potassium, creatine, probiotics, and more… we’ve got the perfect Greek yogurt breakfast recipe for you!

This high protein and extremely nutritious breakfast mix that we’ve developed and refined over the years has everything your body needs to keep you fit and healthy, build and maintain muscle, and manage your weight. Plus, it tastes divine… like eating your favourite dessert every day!

Portion Sizes & Ingredients

We’ve developed two variations of the Berry Blast Protein Bowl Recipe, a fully loaded version with portion sizes aimed at an 80-85kg athletic male, and then a more budget conscious version with portion sizes for a 56kg athletic female.

Both the male and female version form part of an intermittent fasting diet where this is one of only two meals eaten daily, so please take this into account, and adjust the portions to your specific calorie requirements.

You’ll find a detailed explanation of each ingredient and why we love it further down…

Fully Loaded Recipe for 80kg Athletic Male

• 1 – 1 ½ Cups (250 – 375ml) Plain Greek or Double Cream Yogurt
• 1 – 2 tsp (5 – 10ml) 100% pure, non-irradiated Honey
• 2 heaped tsp Nutritional Yeast
• 1 – 2 Tbsp (5 – 10g) Collagen Powder
• 1 heaped tsp Cream of Tartar (a natural source of Potassium)
• 1 tsp (5ml) Creatine Monohydrate Powder
• 1 heaped tsp Cinnamon Powder
• 1 Scoop (32g) Whey Protein Powder
• 2 Tbsp – 4 Tbsp (30 – 60ml) Omega 3 Seed Mix
• 2 Tbsp (30ml) Dried Cranberries
• Up to 1 Cup (125 – 150g) Fresh Blueberries or Frozen Mixed Berries

Note: Where we refer to a “heaped tsp”, we are referring to just a regular teaspoon, however where we mention tsp with ml measurements in brackets, this is a level measuring teaspoon. If you are not very active or consume more than 2 meals a day, consider lowering the portions accordingly.

Budget Conscious Recipe Portioned for a 56kg Active Female

• 1 Cup (250ml) Plain Greek or Double Cream Yogurt
• 4 Tbsp (60ml) Omega 3 Seed Mix
• 2 heaped tsp Nutritional Yeast
• 1 heaped tsp Cream of Tartar (a natural source of Potassium)
• 1 heaped tsp Cinnamon Powder
• 1 – 2 Tbsp (5 – 10g) Collagen Powder
• ½ Cup (75g) Fresh Blueberries or Frozen Mixed Berries
• 1 Fresh Banana Sliced

Note: Where we refer to a “heaped tsp”, we are referring to just a regular teaspoon, however where we mention tsp with ml measurements in brackets, this is a level measuring teaspoon.

Why We Love These Ingredients

Plain Greek or Double Cream Yogurt

Plain Greek yogurt or plain Double Cream yogurt has many health benefits. It is rich in protein and amino acids like leucine which support muscle development, fullness, and weight management, and probiotics that aid gut health and digestion. It is also an excellent source of calcium, phosphorus, potassium, and vitamin B12, essential for bone health, nerve function, and metabolism.

Pure & non-irradiated Honey

Pure honey contains calcium, iron, potassium, sodium, magnesium, zinc, copper, phosphorus, fluoride, and selenium, however, it is a form of sugar (Fructose), so only add this if you need to sweeten the yogurt. If you like the sour taste of the yogurt, then skip the honey. And if you are adding Whey Protein Powder, you can use less honey or leave it out entirely, as the whey adds a bit of sweetness and flavour. We recommend paying a little extra for the local non-irradiated Honey, as cheap irradiated Honey is usually imported from China and likely isn’t pure or as nutrient rich.

We like the Peel’s 100% Pure Liquid Honey in the Squeeze Bottle for its excellent quality and practicality.

Nutritional Yeast

We love nutritional yeast as a natural source of B Vitamins, including B1, B2, B3, B6, and B12, which are vital for cellular energy production, metabolism, and nerve function. However, nutritional yeast also offers various other health benefits, including being a complete protein, meaning it provides all nine essential amino acids, making it beneficial for muscle repair and growth. It also contains beta-glucan and other fiber types that may lower cholesterol, boost the immune system, and promote gut health. And if that wasn’t enough, it contains antioxidants like glutathione and selenomethionine, which help combat free radicals and reduce oxidative stress in the body, plus it is a source of minerals like zinc, iron, and potassium.

Collagen Powder

Collagen is a key component in bones, skin, muscles, and various other body parts. Since it might help improve skin health, relieve joint pain, prevent bone loss, boost muscle mass, promote heart health, improve gut health, strengthen hair and nails, and may even help maintain brain health, we just add it as an additional insurance policy… there is some recent debate as to whether our bodies can make use of it for collagen production, but we are still evaluating these claims, and will update this piece if anything changes.

Cream of Tartar (Potassium)

Cream of tartar is an excellent natural source of potassium, a mineral essential for nerve and muscle function and blood pressure regulation, which may support cardiovascular health. You’ll find this in the baking section at any supermarket.

Creatine Monohydrate Powder

Contrary to popular beliefs, creatine powder isn’t just for body builders. In fact, creatine provides significant benefits for both athletes and regular individuals by enhancing muscle growth, increasing strength and power, improving exercise performance, and speeding up recovery. Recent research has even shown that creatine goes beyond physical performance. It also supports brain health, potentially offering benefits for cognitive function and neurological conditions, and may also benefit other organs in the body, lower blood sugar, reduce fatigue, and increase energy levels.

We love the USN Pure Creatine Monohydrate Powder.

Cinnamon Powder

Cinnamon powder offers various health benefits due to its rich antioxidant, anti-inflammatory, and antimicrobial properties. It is known to help regulate blood sugar and cholesterol levels, supporting heart health, and improving cognitive functions like memory and attention.

We love the bulk 1kg bag of Organic Cinnamon Powder from Manolis.

Whey Protein Powder

Whey protein powder can help you reach your daily protein goals, and promotes muscle growth and repair, particularly when combined with exercise such as resistance or weight training. It might also aid in weight loss by increasing satiety and preserving muscle mass.

We love the BlueLab 100% Whey Protein by USN. The strawberry flavour goes very well with the mixed berry and yogurt mix… 😉

Omega 3 Seed Mix

The Manolis Omega 3 seed mix contains a blend of Linseeds, Sunflower Seeds, Sesame Seeds and Pumpkin Seeds. This nutritious and crunchy mix is high in fiber, protein, magnesium, and healthy fats, making it the perfect addition to your yoghurt.

To improve nutrient absorption and digestion, you could optionally consider grinding the seeds to break their hard outer shells.

We love the Manolis Omega 3 Seed Mix.

Dried Cranberries

Dried cranberries provide antioxidants, fiber, vitamins, and minerals that support heart health and gut health, and may help prevent urinary tract infections (UTIs) and stomach ulcers. They also add sweetness and flavour to your breakfast mix, but are more concentrated in sugar due to the drying process, so use sparingly… 😉

We love the Manolis Dried Cranberries (Choice Grade, 1kg).

Fresh Blueberries or Frozen Mixed Berries

Berries are loaded with antioxidants, fiber, vitamins, and minerals that offer numerous health benefits, including protecting cells from damage, supporting heart health by lowering blood pressure and cholesterol, regulating blood sugar, boosting the immune system, and improving brain function and eye health.

Whether fresh or frozen, Foodlovers is usually our go to for Berries, as they tend to have the best prices and quality in our experience…