the constraints

  • context: christian lent (strict vegan).
  • user profile: male, 35 years old.
  • workload: high volume (5-6 days/week).
    • strength & conditioning: 3-4 sessions (focus: explosiveness & stamina).
    • boxing: 2 sessions.
  • the requirement: a near-optimal amino acid profile comparable to animal sources to support high-output conditioning without muscle loss.

the problem

  1. the “vegan leucine” gap: most plant proteins are low in leucine (the trigger for muscle repair). for a 35-year-old focusing on explosive power and high-intensity stamina, efficient recovery is non-negotiable.
  2. the speed factor: i have a tendency to eat too fast. liquid or soft calories bypass my satiety signals.
  3. the hunger gap: boxing and conditioning drive massive hunger. i need fuel that keeps me satiated for 5+ hours, not a sugar crash.

the solution

a multi-stage, high-viscosity bowl that leverages mechanical friction (chewing duration) and complementary amino acid stacking to mimic the biological value of whey/meat.

phase 1: the build

the primer (t-minus 15 minutes):

  • 100ml warm water + 1 tbsp organic apple cider vinegar + 1/2 tsp honey.
  • purpose: glycemic control and digestive priming.

the base (the night before - soak for 8 hrs):

  • 50g oats
  • 200g high-protein soy milk (e.g., lidl vemondo)
  • 15-20g rice protein powder
  • 10g chia seeds (the gelling agent)
  • 5-10g cocoa powder + stevia (flavor)
  • 100g frozen berries (micro-nutrients & antioxidants)

the activator (morning of consumption):

  • 1 scoop soy protein isolate (vanilla)
  • 1 scoop pea protein isolate (unflavored)
  • optimization note: adding these after the soak is crucial. if you soak them overnight, it becomes sludge. adding them fresh creates the sticky, “slow-to-eat” texture.

phase 2: the data sheet

nutritional breakdown for the “full power” version.

  • calories: ~740 kcal heavy fuel. replaces breakfast + post-workout shake.
  • protein: ~85g anabolic equivalent to ~300g chicken breast.
  • carbs: ~60g complex sources (oats/berries) to refill glycogen for boxing.
  • fats: ~15g essential fatty acids from chia/oats for joint health.
  • fiber: ~18g massive satiety signal (>50% of daily needs).

phase 3: the amino acid optimization

why use four different protein sources? this is the “full stack” logic.

the “complementary stack”:

  1. the legume team (soy & pea isolates):
    • strength: high in lysine (crucial for connective tissue health—important for boxing joints).
    • weakness: low in methionine.
  2. the grain team (rice protein & oats):
    • strength: high in methionine & cysteine.
    • weakness: very low in lysine.

the result: by mixing them in these ratios, we flatline the deficits.

  • rice + pea: this combination is the industry standard for a reason—they perfectly patch each other’s holes.
  • soy isolate: this is the heavy lifter. it is one of the few plant proteins with enough leucine to trigger muscle recovery on its own.

verdict: the amino acid profile of this bowl is indistinguishable from whey protein to your muscles, but comes with 4x the fiber and zero cholesterol.

phase 4: the “friction” factor

the texture is the hidden feature. because the chia and protein isolates compete for water, the mixture becomes incredibly dense. it physically cannot be eaten quickly. this forces a 15–20 minute consumption time, allowing leptin (the fullness hormone) to signal the brain before you finish the bowl.

status: optimized.