Potatoes with quark: the slimming duo

Potatoes and quark are not only a dream team in terms of taste, they also complement each other perfectly. Potatoes contain few, but very high-quality proteins. Their minerals and long-chain carbohydrates also promote weight loss. They have an alkalizing effect and keep you full for a long time. Potassium also flushes out water retention.

The quark also contains protein and calcium. These organic substances complement each other perfectly to form a diet turbo that unfolds its power overnight. The combination with quark increases the biological protein value to 114. Quark contains hardly any carbohydrates and almost no fat: low-fat quark is a real fit food and is therefore the perfect source of protein when combined with potatoes. This means that for every 100 g of protein, the body can obtain 114 g of protein for muscle building and fat loss. Converted to a portion according to the basic recipe on the right, this gives you a whopping 40 g of protein per meal.

You decide whether you eat jacket potatoes at lunchtime or in the evening (or both). Our toppings with fat-burning effect spice up the dish again and again. Another trick that saves time and increases the slimming effect: pre-cook the potatoes for several days and leave to cool. This creates resistant starch, an indigestible fiber with great satiety potential, and prevents hunger between the three meals.

Lose weight with potatoes

Your success: It's hard to believe, but losing weight with potatoes actually works. If you avoid fatty foods and sweets for the rest of the day and drink enough, you will lose 1 pound a day.

Basic recipe for potatoes with quark

Per portion

• Boil and peel 250 g of potatoes or reheat pre-cooked potatoes.
• Mix 250 g low-fat quark with 1 tbsp milk, 1 tbsp linseed oil, salt, pepper and a pinch of sugar until smooth.
• Add a handful of fresh herbs, e.g. chives, parsley and dill, wash, shake dry and chop.
• Sprinkle over the quark and serve with the potatoes.
• 440 kcal, KH: 47 g, F: 11 g, E: 35 g

You should never do without this in the basic recipe

• Cold-pressed linseed oil, as it has the optimum ratio of slimming and healthy omega-3 to omega-6 fatty acids.
• Fresh herbs, as they not only provide flavor, but are also natural fat burners.

Potato diet: delicious variations for every day

Healthy extras such as meat, smoked salmon, herbs or scrambled eggs also go well with the slimming dish potatoes with quark and bring more variety to the plan. Always eating the same thing is boring? Then spice up the potato and quark base with our 5 delicious toppings:

Raw ham

Spicy, air-dried ham contains almost no carbohydrates, but protein and, if you remove the fatty edge or opt for salmon ham, very little fat. For each 30 g portion of raw ham, remove the fat edge if necessary and arrange in rolls, sprinkle with freshly ground pepper.

Scrambled eggs

There is only one way to top the protein value of potatoes and quark: combining an egg with a potato increases the value to 136 and puts the fear of God into fat reserves. Per portion: 1 egg, 1 tbsp mineral water and a pinch of salt, stir until set.

North Sea prawns

The small prawns are ideal for a quick extra portion of easily digestible protein, as you can get them practically ready-made in the supermarket chiller cabinet. Per portion: Spread 1/2 packet of North Sea prawns (50 g, chilled) over the potatoes.

Spicy spinach leaves

Spinach is extra low in calories and is packed with potassium, calcium and vitamins. Per portion: Chop 1/2 shallot, sauté in 1/2 tsp oil and add 150 g spinach leaves. Season with nutmeg, pepper and a little salt.

Smoked salmon

Why is salmon our favorite topping? Because it enriches the meal with valuable nutrients, including iodine, B vitamins and vitamins D and E, and therefore complements it perfectly. Per portion: add 2 slices of smoked salmon (approx. 30 g) and 1 teaspoon of grated horseradish to the potatoes.

Daily plan with jacket potatoes and quark

• In the morning: You can have breakfast as usual. If you want to do something good for your body, avoid white flour, sweets, cornflakes and the like.
• Lunch: Either potatoes and quark or, alternatively, a large salad with 1 tbsp vinaigrette and a protein-rich topping (see below) or steak with vegetables are a good choice.
• In the evening: Either potatoes with quark or, for example, vegetable soup or fish or poultry with oven vegetables.

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