What’s in P60, and why

15 October 2026 · Jakub Wijata

Version 1, 15 October 2026. Applies to P60 version 1. Here I go through what the research says about what’s in P60. I’ll update the text when a laboratory has measured what P60 contains.

In short

P60 gives over 60 g of protein, around 14 g of fibre and omega-3 in one meal. It has no sweeteners. A pouch costs NOK 55, or NOK 49.50 if you order a bigger pack. I chose the ingredients based on research and experimented in the kitchen until the taste was right. Below you’ll see what the studies say, including when they say something other than I’d like. Many people already get enough protein, and P60 isn’t for everyone.

1. Soya and wheat fill each other’s gaps. Protein is made of around 20 amino acids, and we have to get nine of them from food. Every protein source has a lot of some and little of others. Soya has a lot of lysine, but a bit too little methionine and cysteine. Wheat is the opposite. Together they cover each other’s weak points.
2. Plant protein works best in large portions. Soya gives the same training results as milk protein when you eat enough protein in total. Wheat needs bigger portions to do the same job. A pouch of P60 is a big meal, and you can split it in two.
3. The fear of soya has little support. Large studies find no effect on testosterone or oestrogen in men.
4. Gluten is a problem for few. Something else in wheat bothers more people. If you have coeliac disease or a wheat allergy, you can’t eat P60. Many people who get stomach pain from wheat react to a type of carbohydrate called fructan, not to gluten. P60 has a little fructan, but much less than most people tolerate.
5. Some of it is processed, and the numbers are calculated. The soya protein and the wheat protein are made in a factory. The nutrition figures are calculated from the recipe and not yet measured. I sell P60, so keep that in mind as you read.

How I chose the studies

In October 2026 I searched the research databases PubMed and Google Scholar. I also checked what EFSA and WHO say. EFSA is the EU’s food safety authority, and WHO is the World Health Organization. I searched for soya, wheat, gluten, protein, muscle, hormones, fibre and linseed.

Some studies count more than others. I gave the most weight to these, in this order:

1. Studies that pool the results of many other studies. They are called meta-analyses.
2. Trials where the researchers draw lots for who gets what. They are called randomised trials.
3. Studies that follow thousands of people over many years.
4. Assessments from authorities such as EFSA, WHO and FAO, the UN’s food organisation.

I included studies that go against me. But this is not a full review of the research. I searched and chose on my own, and no one else has checked the selection. And I sell P60.

Do you need P60?

Many people don’t. P60 is made for you if you train a lot, need a lot of protein, or struggle to put together good meals on ordinary days.

Many people already get enough protein. Adults in Norway get around 18% of their energy from protein. The recommendation is 10–20% (Norkost 4, 2022–23). A large study pooled 49 training trials. Extra protein gave a little more muscle, but for most people only up to around 1.6 g of protein per kilo of body weight a day (Morton et al. 2018). The limit is uncertain. It can lie anywhere from around 1 g to 2.2 g, so for some people a little more protein still helps. If you weigh 80 kg, that’s around 130 g a day. More than that adds little.

But many struggle to manage it. This is my experience, not research. I’ve worked a lot with students, among other things as a consultant for the University of Bergen and Sammen, the student welfare organisation in Bergen, and I see the same in myself. Some eat a lot of meat and protein products, but get little fibre and few other nutrients. Others can’t be bothered to cook proper food, don’t have the time or can’t afford it. P60 is meant to fill that gap: a meal with a lot of protein, fibre and omega-3, without a kitchen, time or much money.

Ordinary food does the same job. Skyr, oats, eggs and nuts give just as much protein. They’re often cheaper and less processed. The article on high-protein breakfasts shows five breakfasts with 26–81 g of protein. P60 isn’t better food than this. It’s just easier, for the mornings when you’d rather sleep ten more minutes. You don’t have to make anything, it can sit in your bag, and it’s ready in a minute.

A pouch is a big meal. It has 583–619 kcal, depending on the flavour. With 330 ml of protein milk it comes to 720–760 kcal. That’s more than many people need for breakfast. For others, that’s the whole point. If you train a lot, are big, or struggle to eat enough, you get a lot of energy and protein in one pouch. If you train little, you can split the pouch in two. There’s also a lighter version, P40: the same recipe in a 100 g pouch, with 40 g of protein. With 330 ml of protein milk it comes to about 60 g of protein and 528–544 kcal.

P60 is not for you if you:

• have coeliac disease or a wheat allergy
• are allergic to soya, nuts, peanuts or milk
• have IBS or follow a low-FODMAP diet, because P60 contains inulin
• have kidney disease and haven’t talked to your doctor about how much protein you can eat

Children. P60 is made for adults. The food isn’t unhealthy, but the portion is too big for a child. Linseed is another reason. The German Federal Institute for Risk Assessment, BfR, says children over 4 should have no more than 4 g of linseed a day. A pouch has more than that.

Weight. P60 is not a slimming product, and I promise nothing about weight. Many people who eat less to lose weight still want a lot of protein to keep their muscles. If you count calories, half a pouch or the lighter version suits you better.

What I wanted P60 to do

Before I chose ingredients, I set six requirements. Everything in the dough has to help with at least one of them.

Trial and error. Much of the recipe came from what didn’t work. Oil in the dough made the pieces hard and chewy, so I took it out. Syrup in the dough made the pieces soft, so the sweetness ended up in a thin glaze on the outside. The wheat protein is also there because it holds the dough together. With soya protein alone, I couldn’t roll the dough thin and bake it crisp.

Why soya and wheat together

Protein is made of small building blocks called amino acids. You have to get nine of them from food. The body can only use protein as far as the building block you have least of allows. Think of a football team: a good striker doesn’t help much if the goalkeeper doesn’t show up.

FAO, the UN’s food organisation, recommends a measure called DIAAS. It shows how much of each building block the body actually absorbs, compared with what it needs. 100 or more means the protein covers the need on its own.

Soya. Soya protein scored 98 in a study that measured this directly (Mathai et al. 2017). Soya has a lot of lysine. It has a bit too little of two other building blocks, methionine and cysteine.

Wheat. Wheat scored 54 in the same study. Here it’s lysine that’s missing. Wheat protein, also called gluten, has even less lysine than wheat flour. But it has a lot of methionine and cysteine.

Together. Soya lacks what wheat has, and wheat lacks what soya has. On their own they’re half good. Together they’re a team. P60 has more soya than wheat, because lysine is the building block that’s most often missing.

The figure shows how much of the building blocks the protein has. It doesn’t show how much the body absorbs, because no one has measured that for wheat protein the same way as for soya. The blend in P60 is around what the body needs of lysine, between 94 and 105%, depending on which figures you use. Wheat protein often has less lysine than the figures I’ve used, so it may be a little lower. Methionine and cysteine are well above. Researchers have shown that lysine is almost always what’s missing when you mix plant proteins (Dimina et al. 2022). The body also absorbs purified plant protein well: 89–92% in the studies they refer to.

Baking and lysine. When protein is heated together with sugar, lysine can bind to the sugar. It’s the same thing that turns a bread crust brown. The body can then use a little less of the lysine. That’s why I bake the dough without sugar and add the sweetness in a glaze afterwards. Some loss happens anyway, so the figures in the figure apply before baking. I’m considering having the lysine left in finished pouches measured. But baking also has a good side. The same reaction gives flavour and a crisp, brown crust. Without it, P60 would have tasted like raw dough.

Leucine. Leucine is the building block that starts muscle building after a meal. Soya protein has around 8 g and wheat protein around 7 g of leucine per 100 g of protein (Norton et al. 2012).

How much protein, and why the amount matters

Plant protein gives results as good as protein from milk and meat when you eat enough of it. The differences show up when portions are small. They disappear when portions get bigger.

When the body builds muscle after a meal, it’s called muscle protein synthesis. Researchers measure it with blood samples and small samples from the muscle.

Two things keep coming back. Over time, soya gives results as good as whey protein, as long as you get enough protein in total. And wheat needs bigger portions, especially for older people, because it has less leucine and lysine.

A pouch of P60 has over 60 g of protein, and 80 g with 330 ml of protein milk. That’s a big meal. The studies suggest plant protein does best in large portions. But researchers don’t agree on how much protein the body uses for muscle from one meal. If you train a lot, you can eat the whole pouch. Otherwise you can split it over two meals. The article on protein per meal explains more.

The studies are about protein, not P60. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass. How much you need depends on weight, age and training. The protein calculator works it out for you.

What people fear, and what the research says

The most common objections to soya and wheat have little support in large studies. One objection hits home. It’s about fructan, not gluten, and it applies to P60 too.

“Soya ruins your hormones.” Soya contains substances called isoflavones. They resemble oestrogen, a sex hormone, a little. A large study pooled 41 studies with up to 1,753 men. It found no effect on testosterone or oestrogen, no matter how much soya they got or for how long (Reed et al. 2021). EFSA has looked at isoflavones in supplements for women after menopause. They found no signs of harm to the breast, uterus or thyroid. That assessment only applies to that group, and there are no figures for women with breast cancer in the family. You should also know this: Mark Messina co-wrote both the study on hormones and the study on soya and training. He has led the Soy Nutrition Institute, which works for soya, and been paid by it (declaration of interests). His findings agree with EFSA, but he has a stake in the matter.

“Soya is bad for your thyroid.” Your metabolism is controlled by the thyroid gland in your neck. A large study pooled 18 studies. It found no change in the thyroid hormones. Another hormone, TSH, rose slightly, by 0.25 units. The researchers don’t know whether that matters (Otun et al. 2019). I have Graves’ disease myself, which makes the thyroid overactive, and I take medication for it. I eat P60 while on the medication, and I haven’t noticed any problem. But that’s just one person, and different medications work differently. If you take thyroid medication, ask your doctor.

“Gluten is unhealthy.” If you have coeliac disease, a wheat allergy or the skin condition dermatitis herpetiformis, gluten harms you, and you can’t eat P60. For others, a study found no link between gluten and heart disease. It followed 110,000 adults for 26 years. The researchers warn against cutting gluten without reason, because people then often eat fewer whole grains (Lebwohl et al. 2017). Gluten also has a job in P60. It’s the glue that holds the dough together, so it can be baked into crisp pieces. Wheat protein also has a lot of methionine and cysteine, which soya has less of.

“Wheat gives me stomach ache.” That’s real, but gluten often gets the blame for something it didn’t do. Researchers gave 59 people who believed they couldn’t tolerate gluten a bar with gluten, one with fructan and one with neither. No one knew which bar they got. Fructan caused more bloating. Gluten caused no more symptoms than the bar with neither (Skodje et al. 2018). Fructans are short chains of the sugar fructose. They’re found in wheat, onions and garlic.

This is where the objection hits P60. Inulin is a fructan, and P60 contains inulin to get more fibre. Inulin also has good sides. It’s fibre that the bacteria in your gut live on, and it gives few calories. The EU has approved the claim that inulin from chicory root contributes to normal bowel function, but only when you get at least 12 g a day (Regulation 2015/2314). P60 has less than that, so I can’t use that claim. The downside is that too much can cause wind. A pouch has well under 10 g. In a study, healthy adults tolerated inulin well up to 10 g a day (Bonnema et al. 2010). So most people tolerate one or two pouches. If you don’t, you’ll notice. So might the people around you. If you have IBS or follow a low-FODMAP diet, be careful. I use it because it gives fibre without making the dough heavy or dry. I’ll test whether more bran or oats can do the same job in a later version.

“It’s ultra-processed.” Partly. I’d like to say no, but that would be a lie. The soya protein and the wheat protein are made in a factory. Under NOVA, a common system for classifying food, P60 counts as ultra-processed. In one study, 20 adults lived at a research centre for a month. When they ate ultra-processed food, they ate around 500 kcal more a day than when they ate minimally processed food (Hall et al. 2019). The study was small, and the researchers don’t know what about the food caused the effect. I can’t say P60 is an exception, and no one has tested it.

But ultra-processed isn’t one thing. The word says how the food is made, not what it contains. A large study followed over 260,000 adults in seven European countries for around 11 years. Those who ate the most ultra-processed food had a slightly higher risk of getting two or more of the diseases cancer, heart disease and type 2 diabetes. But that didn’t apply to all types. Soft drinks, both with sugar and with sweeteners, and ultra-processed animal products, such as processed meat, were linked to higher risk. Ultra-processed bread and cereals and plant-based alternatives were not (Cordova et al. 2023). P60 is most like the last two groups, but hasn’t been tested. Studies like this show associations, not cause, so it doesn’t prove that P60 is safe. The factory also does a useful job. It separates the protein from the fat and starch in soya and wheat. Without that, you’d have to eat much more food to get 60 g of protein.

“Bran and soya block the absorption of minerals.” Partly true. Bran and soya contain a substance called phytate. It binds iron and zinc in the gut, so the body absorbs less. In a study with 32 people, the body absorbed four to five times more iron from soya protein when the phytate had been removed. Even without phytate, the body absorbed only half as much iron as from egg white (Hurrell et al. 1992). Iron and zinc in the nutrition table show what P60 contains, not what the body absorbs. That hasn’t been measured for P60.

But bran and soya are there for good reasons. Bran itself has a lot of magnesium, iron and zinc. The phytate means the body absorbs less of them, but not nothing. Bran also gives a lot of fibre. The EU has approved the claims that wheat bran fibre increases faecal bulk and speeds up the passage of food through the gut when you get at least 10 g of such fibre a day (Regulation 432/2012). Soya gives protein with a lot of lysine, as you saw above. Without bran and soya, P60 would have less fibre, fewer minerals and a poorer protein.

Fibre: four sources, each with its own job

A pouch has around 14 g of fibre. The Norwegian Directorate of Health recommends at least 25 g a day for women and 35 g for men. The fibre comes from four sources. Each does something of its own in the dough and in your stomach.

How much each source gives, I keep to myself. My grandmother never shared the whole recipe either. The total is on the pouch.

What I can’t say. Oats are known for beta-glucan, a type of fibre that lowers cholesterol. The EU allows that to be said, but only when the food has at least 1 g of beta-glucan from oats per portion. You also need 3 g a day to get the effect (Regulation 1160/2011). P60 has less than 1 g, so I can’t say it. The oat flour is there for taste and texture.

Fat: linseed and nuts, no oil

The fat in P60 comes from linseed, nuts and chocolate. I don’t add oil. Chocolate and hazelnut has 24.3 g of fat per pouch. 4.8 g of it is saturated fat, the kind it’s wise to limit. The rest comes mostly from nuts and linseed.

Omega-3 from linseed. Linseed has a lot of an omega-3 fatty acid called ALA. The body can’t make it itself. A pouch has 2.9–3.9 g of ALA, depending on the flavour. Under EU rules, that’s enough for “source of omega-3 fatty acids” in every flavour. Walnuts in the chocolate and cranberry flavours add a little extra.

ALA is not the same as fish oil. Oily fish and cod liver oil give omega-3 called EPA and DHA. The body can turn a little ALA into EPA, but almost none into DHA. Women convert more than men (Burdge and Calder 2005). P60 does not replace oily fish or cod liver oil. Sorry, the cod liver oil stays on the shelf. I take a tablespoon a day myself.

Linseed and baking. Raw linseed contains substances that can turn into hydrogen cyanide in the body. The German Federal Institute for Risk Assessment, BfR, says adults can safely eat 15–20 g of raw, crushed linseed a day. Heat from baking makes them safer (BfR 2026). Linseed can also contain cadmium, a heavy metal, and that’s another reason for the 20 g limit. A pouch has less than that, and the seeds are baked into the dough. In one study, researchers found none of the harmful substances in muffins baked with linseed (Cunnane et al. 1993). I grind the linseed just before it goes into the dough, so the fat doesn’t go rancid.

Sugar: syrup, not sweeteners

P60 gets its sweetness from a thin glaze of syrup and from chocolate, berries and caramel. A pouch has 15.5–22 g of sugar, depending on the flavour.

I left out sweeteners for two reasons:

• The rules. P60 counts as a breakfast cereal. There, the sweetener stevia is only allowed when the food has over 15% fibre and at least 20% bran, and also has less energy or no added sugar (Regulation 1131/2011). That would have needed a completely different recipe.
• The taste. A little syrup in the glaze tasted better than sweeteners when I tested.

The sweetness sits on the outside, in the glaze. That way less sugar is needed for the same taste.

The sugar in P60 comes to 10–15 g per 100 g. That’s about the same as a lightly sweetened muesli. WHO recommends that added sugar gives under 10% of the energy you eat (WHO 2015). That’s around 50 g a day if you eat 2,000 kcal. Ideally it should be under 5%, around 25 g. Syrup, chocolate and dried berries count as added sugar. A pouch of P60 uses a third to almost half of the first limit, and over half of the strictest. That’s not little, and I’d rather say so than wrap it up. Would you like me to look at a version with less sugar? Email me: jakub@atomeal.no.

What the protein costs

P60 isn’t the cheapest way to get protein, and it isn’t meant to be. Oats, lentils, tuna, chicken and protein powder give more protein for the money. The figure splits the food into what’s ready to eat and what has to be prepared. It’s among the ready-to-eat food that P60 competes. What you pay for is a meal that’s ready in a minute, with no washing up.

The goal was a price that beats protein bars and comes close to ordinary high-protein food. At full price, NOK 55, P60 costs around NOK 9 per 10 g of protein. With a quantity discount, NOK 49.50, it comes to around NOK 8, and around NOK 7.70 with protein milk. The full table and how it’s calculated are on Protein cost.

P60 version 1, and what’s coming

This text applies to P60 version 1. It has no added vitamins or minerals, only what’s in the ingredients.

Later I want to add a blend of vitamins and minerals, so you need fewer supplements. That requires approval from the Norwegian Food Safety Authority. The blend will be based on what the body needs and what many people get too little of. When it’s ready, a new version of this text will follow.

What I’ll measure, and when

The figures in this version are calculated, not measured. An accredited laboratory will measure this:

I’ll publish the results here, even if they’re worse than what I calculated.

Weaknesses of this text

This is a review of research, not a study of P60. Keep this in mind as you read:

• I sell P60. It’s a bit like asking the baker if the bread is fresh. I chose the studies and wrote the text myself. I’ve tried to include what goes against me. If in doubt, read the sources yourself.
• The recipe is secret. So no one can check the figures for the blend in P60. I show the range and the sources, but not the calculation.
• The figures are calculated. All figures for P60 are calculated from the recipe, the Norwegian Food Composition Table and the labels on the ingredients. A laboratory hasn’t measured them yet. When that happens, I’ll update the text.
• The figures for the building blocks vary. Different measurements of soya and wheat give different figures, and there are few good measurements of wheat protein.
• The studies are about protein, not P60. No one has tested P60 in a study. The findings apply to the ingredients and to protein in general.
• Many studies are small and done on men. Several of the studies on muscle building have 6–12 people per group and measure only a few hours. Almost all are done on men, so we know less about women.
• Industry has paid for some of the research. Both studies on wheat protein are fully or partly funded by Tereos, a company that makes wheat protein. The Pinckaers study also got money from Cargill and Kellogg. One of the researchers behind the Gorissen study worked at Tereos. Messina has ties to the soya industry. I haven’t checked who paid for the other studies.
• This is not medical advice. If you have coeliac disease, an allergy or IBS, talk to your doctor or a clinical dietitian.

See a mistake, or know a study I should include? Email me: jakub@atomeal.no. I’ll correct it and write what I changed.

Sources

1. BfR. Blausäure und Cadmium in Leinsamen. Communication no. 034/2026, 16.06.2026. In German. bfr.bund.de
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3. Burdge GC, Calder PC. Conversion of α-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reprod Nutr Dev. 2005;45(5):581–597. doi:10.1051/rnd:2005047
4. Cordova R, Viallon V, Fontvieille E et al. Consumption of ultra-processed foods and risk of multimorbidity of cancer and cardiometabolic diseases: a multinational cohort study. Lancet Reg Health Eur. 2023;35:100771. doi:10.1016/j.lanepe.2023.100771
5. Cunnane SC et al. High α-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans. Br J Nutr. 1993;69(2):443–453. doi:10.1079/BJN19930046
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7. EFSA ANS Panel. Risk assessment for peri- and post-menopausal women taking food supplements containing isolated isoflavones. EFSA Journal. 2015;13(10):4246. doi:10.2903/j.efsa.2015.4246
8. European Commission. Regulation (EU) No 1131/2011 on steviol glycosides. legislation.gov.uk
9. European Commission. Regulation (EU) No 1160/2011, health claim on oat beta-glucan. legislation.gov.uk
10. Gorissen SHM et al. Ingestion of wheat protein increases in vivo muscle protein synthesis rates in healthy older men in a randomized trial. J Nutr. 2016;146(9):1651–1659. Funded by Tereos. doi:10.3945/jn.116.231340
11. Hall KD et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metab. 2019. PubMed 31105044
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19. Messina M, Lynch H, Dickinson JM, Reed KE. No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength. Int J Sport Nutr Exerc Metab. 2018;28(6):674–685. doi:10.1123/ijsnem.2018-0071
20. Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. bjsm.bmj.com
21. Norton LE et al. Leucine content of dietary proteins is a determinant of postprandial skeletal muscle protein synthesis in adult rats. Nutr Metab. 2012;9:67, table 3. doi:10.1186/1743-7075-9-67
22. Otun J et al. Systematic review and meta-analysis on the effect of soy on thyroid function. Sci Rep. 2019;9:3964. doi:10.1038/s41598-019-40647-x
23. Pinckaers PJM et al. No differences in muscle protein synthesis rates following ingestion of wheat protein, milk protein, and their protein blend in healthy young males. Br J Nutr. 2021;126(12):1832–1842. Partly funded by Tereos Syral, Cargill and Kellogg. doi:10.1017/S0007114521000635
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29. WHO. Guideline: sugars intake for adults and children. 2015. who.int
30. Declaration of interests for Mark Messina, reproduced by Food Politics, 2021. foodpolitics.com

Rules for claims about inulin and wheat bran: Regulation (EU) 2015/2314 and Regulation (EU) No 432/2012, annex.

Prices: Oda, accessed 01.10.2026, and Bodystore via Prisradar, accessed 15.10.2026. Nutrition figures for P60: /en/p60.