Since i did not see any recipes including curd (Quark), i wanted to quickly share my shake that i used for nearly a year about 60% of the time. After a few days in a row you really crave real food but the whole things works pretty consistent during the week. I either prepare it before nap or break and and drink half of it directly and the oher half right before sleeping or i prepare it in the morning and drink it 4-5 times over the day, which mihght me healthier.I don't have the time to put in all the numbers, but it should be around 2500 kcal and 60%carbs/25%protein/15%fat. The Kalium is for the balance of kalium and natrium and the chia seeds to have enought fiber. I'm unsure about some prices so i guessed them; they could be cheaper. I got everything from Aldi, Amazon or Myprotein.

How to prepare it quick: Grind the oats with a grinding machine and put everything pulver-ish in the bowl. Put the curd, berries and and oil in the mixer. Add the stuff from the bowl (using a big spoon) to the mixer while adding water and stiring. I prefer to swallow the pills with some of the water i add to the shake while preparing it.

Super cheap, fast, tasty, simple and when i created it a year ago i'm pretty sure it was stat wise ok.