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Quickest Keto Mediterranean liquid meal on-the-go!

Quickest Keto Mediterranean meal is ideal for days when you simply can’t find time to cook. Not even to cut some cheese or lunch meat. It’s usually those days when you are on vacations or when your daily to-do list is enormous. But worry not, we got you covered with a tasty idea from Keto Mediterranean universe.

As we are still enjoying our summer in ancient Marathon, each new day is an adventure. We usually cook, grill or steam something in the evening, but our first meal is always on the go! Whether it is on the beach, in the tavern or in the car. Naturally, we are preparing meals in advance or plan a visit to souvlaki store. However, sometimes you can allow yourself to be unprepared! 😉 For those days, I came with an unbelievably tasty and nourishing idea!

Ideal place to enjoy Keto Mediterranean liquid meal – beach!

Utilising Keto Mediterranean ingredients

The healing properties of KMD are almost miraculous. It’s a combination of specific ancient ingredients, way of preparation and lifestyle hacks. For that reason, making a quickest Keto Mediterranean liquid meal was a true pleasure. I felt well-fed for hours after drinking my meal on-the-go! And, I believe I owe it all to the combination of empowering KMD ingredients!

Quickest Keto Mediterranean liquid meal ingredients

Let’s start from the basis. Quail eggs! Yes, I was lucky to have fresh quail eggs in my fridge and as I know they can be consumed raw, I had my nutritional basis covered. The rest will be fine-tuning and flavour adding. Then I will move to goat yoghurt, tahini and sea buckthorn! What a powerful and nutrient-dense combo!

Quail eggs

Quail eggs, one of best sources of vital nutrients that can be consumed raw!

A single quail egg gives a meaningful amount of your daily vitamin B12, selenium, riboflavin, and choline. You will get a decent amount of iron too! Selenium and riboflavin are valuable nutrients known to help our body break down the food you eat and transform it into energy.

Goat or sheep yoghurt, Greek style

Goat Milk
Goat Milk

Then I reached for my favourite Greek treat, goat yoghurt. Yes, it contains a small number of carbs, but 3g per 100g of this beneficial strained organic goat yoghurt will not kick you out of your KMD! Furthermore, let’s not forget the benefits of probiotic bacteria from yoghurt! As you know, a type of casein in goat or sheep yoghurt is way easier to digest!

Although they include casein, a type of protein present in all dairy, sheep and goat milk carry A2 beta-casein, which is the easier-to-digest form.

Tahini, nourishing and pleasing us for thousands of years

Keto tahini
Our Tahini fat-bombs, one of the most successful chocolate recipes on our website

Oh, the smoothness of Tahini! I just love oriental recipes that include this spread. If you are allergic to sesame, you can replace it with some ground flaxseed, ground pine nuts or a tablespoon of coconut butter. However, tahini will add that extra mile of energy, and if you ask me, it worked as the magic ingredient here!

The treasure of nutrients in Sea Buckthorn

Fruit juices on Keto

Of course, I would not go anywhere without Sea buckthorn! These miraculous berries are on the throne of Keto friendly fruits, and if you still haven’t heard about it, you better read THIS article! They are rich in various minerals and vitamins, and above all, contain good fatty acids… You can order organic dried fruits or extracted juice in many health-food oriented web-shops!

Can we use other berries?

Naturally, if you don’t have sea buckthorn at the moment, you can reach for some other Keto-friendly berries. This way you can create a new flavour each time you decide to prepare this delicious Keto liquid meal. Remember, you will have to ground dried berries or mash the fresh ones before adding them to the mixture. It’s important to note that the nutritional value might change with other berries. You might end up with more carbs, especially if you opt for blueberries.

Do you need a blender?

Will it blend it, that’s the question? 😀 My quickest Keto Mediterranean liquid meal was prepared with just a bottle and some biceps-triceps power work. 😉 I literally shook it in the bottle, as a bartender would do with a cocktail. Of course, you would get a better texture if you blend the ingredients.

I took this liquid meal with me in my cool bag and consumed it on the beach after a long fasted swimming session! If you are travelling, it’s so practical. You literally drink it once you are hungry and you will be instantly energised and fed for hours.

Let’s just write the recipe down, before I go to explore the farmer’s market offer of the day! After all, that’s one of the postulates of our Keto Mediterranean lifestyle. Carpe Diem!

Quickest Keto Mediterranean liquid meal on-the-go!

Quickest Keto Mediterranean liquid meal on-the-go!

Recipe by Roberta Kapsalis
0 from 0 votes
Course: Liquid mealCuisine: Keto MediterraneanDifficulty: Easy


Prep time


Cooking time






  • 8 quail eggs

  • 1 tbsp tahini

  • 100g (3.5 oz) goat or sheep strained yoghurt

  • a pinch of sea salt

  • 30g (1 oz) ground dried sea buckthorn berries (or Keto friendly berries of your choice)

  • 100 ml (3.5 fl oz) natural spring mineral water

  • Stevia or Monk fruit sweetener to taste

  • 1/5 tsp Ceylon cinnamon


  • If you are using fresh berries, mash them with a fork. You can use any Keto-friendly berries, I used Sea buckthorn for the Omega-7 fatty acids and a high dose of vitamin C. If dried berries are your choice, make sure they are ground into a powder.
  • Place all the ingredients in a shaker or a bottle and shake with all your power. You can also whisk the ingredients in a bowl before pouring them into a bottle.
  • Take your quickest Keto Mediterranean liquid meal with you in a cool bag, or just consume it freshly!

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