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Keeping it simple.....

Recipes £FREE (see further down this page for high protein low fat recipes)

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Answer:
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What about these programs like the one with Herbal or Healthy in the brand name and others the same? My answer to that is look much closer, they are not as good as they make out, they are over priced and most are based around a pyramid scheme run by those without knowledge! This is why I refuse to sell them as I could not do this to people just to earn money.
 

For a consultation and review of your current dietary intake contact me to make an appointment. For a basic consult no silly prices, just £25! If you want a meal plan I can also help there but charge for this will vary depending on your needs.

Melon salad with chicken, avocado and pine nuts

Ingredients (6servings):
Salad (6servings):

 

- 600 g chicken (filet/breast)
- 40 g pine nuts
- 100 g rocket 
- 1 melon (+- 600 g) (galia)
- 2 avocado’s
- a bit spring onions

Dressing (6 servings)
- 3 teaspoons mustard
- 3 lemons (juice)
- 6 tablespoons olive oil
- 3 teaspoons honey
- fresh black pepper and salt

Directions:
Salad:
- heat up a non-stick pan
- put the pine seeds in for a few minutes until they turn a bit brown (don’t use any oil or anything else)
- cut the chicken into little cubes, season/flavor them with some chicken spices
- fry the chicken in a pan 
- Remove the peel of the avocado, cut in two, remove the stone and cut in to little cubes
- remove the peel of the melon, cut in two, remove the seeds and cut in to little cubes
- cut the spring onion in little pieces
- put everything together, add some fresh black pepper (and some other spices you like) in a bowl and mix
- you have enough for 6 servings

Dressing:
- Mix all ingredients together

Nutritional facts salad (1 serving):
Energy: 299 cal
Protein: 27,3 g
Carbohydrates: 10 g (sugar 0,2 g)
Fat: 16,8 g (saturated 2 g)
Fiber: 12 g

Nutritional facts mustard dressing (1 serving):
Energy: 112 cal
Protein: 0,3 g
Carbohydrates: 4 g (sugar 4 g)
Fat: 10,5 g (saturated 1,5 g)
Fiber: 0 g

Avocado - chicken - apple salad

Note: This is a salad full of protein (chicken) and good fats (avocado)

Ingredients (2serving):
- 300 g chicken breast

 

- chicken seasoning
- 1 avocado
- 1 lemon
- 1 apple
- 80 g arugula / rocket
- fresh black pepper
- 2 tomatos

Directions:
- cut the chicken in litle cubes, mix the chicken with the chicken seasoning and bake it in a non-stick pan
- cut the avocado in 2, remover the pit, peel the avocado en cut it in cubes
- peel the apple and cut it in cubes
- mix the apple and the avocado, press the lemon, add the lemon juice to the avocado and apple, season with some fresh black pepper
- also add the chicken and mix
- cut the tomato in to cubes
- put the arugula/rocket, the tomatos and the avocado - chicken - apple mix on a plate

Nutritional facts (1serving):
Energy: 327 cal
Protein: 36,5 g
Carbohyrdrates: 7,5 g (sugar 7,5 g)
Fat: 16 g (verzadigd 2,2g)
Fiber: 4,5g

Crusty chicken with spicy rice and sweet peppers

Ingredients (2 servings):
- 200 g chicken breast
- 1 egg
- bread crumbs / panko
- 65 g brown rice
- fresh black pepper
- chilli powder
- 1 onion
- 200 g sweet peppers (paprika)

Directions:
- Cut each chicken breast in two pieces
- Crack the egg into a glass bowl and beat it until it turn a pale yellow color.
- In another bowl you do the bread crumbs or panko with fresh black pepper (and other spices you like)
- First put the chicken pieces in the egg mixture, make sure the pieces are all covered
- Second you put the chicken pieces in to the breadcrumbs or panko
- Heat up a non-stick pan
- Add a bit oil and fry the chicken
- Boil the rice according to the instructions on the package
- Wash the sweet peppers and cut in to little pieces
- Cut the onion in to little pieces
- Heat up another non-stick pan and fry the onion and sweet peppers with some chilli powder
- Put everything on a plate and enjoy

Nutritional facts (1 serving):
Energy: 266 cal
Protein: 30 g
Carbohydrates: 31 g (sugar 4 g)
Fat: 2.5 g (saturated 0.5 g)
Fiber: 3 g

Cauliflower crust pizza
Note: - Gluten free, low cal, high protein

Ingredients (6 servings)
Base:
- 1 cauliflower (+- 750 g)
- 250 g low fat mozzarella cheese, grated
- 2 eggs, beaten
- 70 g concentrated tomato paste
- spices you like (for example fresh black pepper, oregano, basil,… or a Italian mix, etc)

Topping:
- 140 g concentrated tomato paste
- ½ onion
- 2 bell peppers
- 250 g low fat mozzarella cheese, grated
- spices you like (for example fresh black pepper, oregano, basil,… or a Italian mix, etc)

Directions:
- Pre-heat oven to 200 °C
-.Remove the stems and leaves from your cauliflower and chop the florets into chunks. Add to a food processor / blender and blend (until you get the texture similar to rice).
- Sauté cauliflower in a non-stick skillet over medium heat for 6-8 minutes. (If you choose to boil it instead of sauté you need to squeeze the water out when boiled) (You can use the microwave for this as well. Just place cauliflower in an uncovered microwave-safe bowl and cook for 8 minutes.)
- Mix all ingredients for the base together
- Spread the mixture out evenly over baking paper (on a baking sheet), about 0.5 cm thick.
-.Bake for 30 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
- Remove the crust from the oven.
- Let the crust cool down
- Top with concentrated tomato paste and topping(bell peppers, onions and spices
- Bake the pizza for another 15 minutes or until the toppings are hot and the cheese is melted. 

Nutrtitional facts (1 serving):
Energy: 187 cal
Protein: 18.5 g
Carbohydrates: 3.1 g (sugar 2.2 g)
Fat: 9.5 g (saturated 1.5 g)
Fiber: 1.7 g

Meatza (meat crust pizza)

Note: 
- glutenfree
- low carb

Ingredients (4 servings)
Base:
- 500 g minced beef very low fat (or put a beef steak in a blender or cut it in to very small pieces/ beef tartare) 
- 1 egg
- fresh black pepper & salt
- optional: chilli powder

Topping:
- tomato sauce (mix some normal and concentrated)
- pizza / spaghetti spices
- 1/2 onion
- 1 bell peppers (1/2 green, 1/2 yellow)
- 125 g mushrooms
- 125 g low fat mozzarella

Directions:
- In a mixing bowl, add the minced beef, egg, fresh black pepper & salt and mix thoroughly. 
- Pat into the base of a baking dish so that the whole base is covered. (I put first some baking paper in the baking dish)
- Cook in a medium hot oven (+-180°C) for 20-30 mins until the mixture is a dark brown.
- Let it cool for about 10 minutes. 
- Cover with the bell peppers, onion, mushrooms and mozzarella and place back in the oven
- Cook for a further 15-20 minutes at 180°C

Nutritional facts (1 serving):
Energy: 260 cal
Protein: 37 g
Carbohydrates: 6 g (sugar 5.5 g)
Fat: 9.5 g (saturated 2.9 g)
Fiber: 1.5 g

Stuffed Chicken (or Turkey)

 Ingredients (4 servings – 4 rolls):
- 500 g turkey breast (or chicken)
- 250 g spinach (I used fresh young spinach)
- 2 eggs
- Panko (Japanese bread crumbs) or brown bread crumbs
- 1 teaspoon paprika powder
- fresh black pepper and salt
- nutmeg

Directions:
- Cut 4 thin slices of turkey breast.
- Put the slices between two pieces of wax paper or plastic wrap/foil and gently pound with a mallet until very thin. 
- Trim the pounded breast until it is roughly a rectangle. 
- Put the rest of the turkey breast in the blender, add the spinach, 1 egg, nutmeg, fresh black pepper and salt and blend.
- Distribute the turkey mixture over the slices of Turkey.
- Roll them tightly and wrap in a plastic foil (like a bonbon)
- Put the turkey rolls in the freezer for 1 hour
- Mix the panko or brown bread crumbs with the paprika powder
- Beat one egg with fresh black pepper and salt
- Remove the plastic foil from the rolls.
- Coat with egg (first) and brown bread crumb (second)
- Put the coated turkey rolls in a pre-heated oven for 25-30 minutes on 180°C
- You can serve these warm or cold

Nutritional facts (1 serving – 1 roll):
Energy: 223 cal
Protein: 33.1 g
Carbohydrates: 11.2 g (sugar 0.7 g)
Fat: 5.2 g (saturated 1.1 g)
Fiber: 3 g

Beetroot salad with feta (light)

Ingredients (1 serving):
- 1 small apple (+- 130 g)
- ½ beetroot (+- 100 g)

 

- 40 g rocket (arugula)
- 100 g feta light 
- fresh black pepper

Note: - you can use chicken instead of feta light
- you can add some (crushed) pecannuts

Directions:
- Wash and peel the apple and beetroot
- cut in pieces
- cut the feta lights in pieces
- mix all ingredients together
- add some fresh black pepper

Nutritional facts (1 serving):
Energy: 280 cal
Protein: 21,5 g
Carbohydrates: 24 g (sugar 22,6 g)
Fat: 9 g (saturated 4 g)
Fiber: 6,5 g

Light Rice Lunch


- Brown rice (or Couscous)
- Bell pepper
- Jumbo Raisins & Sultana
- Salad Onion
- Cherries
- Beet root
- Cucumber
- Tomato
- Pineapple
- Ham or Tuna

Vary ingredients depending on taste to exclude or include things like Celery or Apple or even Tangerines etc.

Tuna Salad

Ingredients (3 servings):
Salad:
- 350 g green haricot vert (green beans)
- 300 g tuna (can)
- 250 g peppers/papika (I used sweet pointed red peppers)

Vinaegrette (2 servings):
- 2 tablespoons olive oil
- 1 tablespoons soya sauce
- 1/2 lemon (juice)
- 1/2 teaspoon mustard
- 1/2 tablesspoon honey
- fresh black pepper & salt


Directions:
Salad:
- clean the green haricots vert. Steam or boile them (make sure you don’t boile or steam them to long.
- Let the green haricots vert cool of
- clean and cut the sweet pointed red peppers in to pieces
- put the green haricots, cut sweet pointed peppers and tuna in a bowl and mix together
- ad some fresh black pepper and salt

Vinaegrette:
- Mix all the ingredients together

Nutritional facts (1 serving):
Salad: 
Energy: 161 cal
Protein: 29,3 g
Carbohydrates: 7,6 g (sugar 1,6 g)
Fat: 1,4 g (saturated 0,5 g)
Fiber: 6,1 g

Vinaegrette:
Energy: 81 cal
Protein: 0,2 g
Carbohydrates: 4,3 g (sugar 4 g)
Fat: 7 g (saturated 1 g)
Fiber: 0 g

Tuna balls with lemon and parsley

Note: - Served it as a snack with a dip. Dip is just natural low fat yoghurt wit parsley and fresh black pepper.

Ingredients (4 servings = 16 balls):
-300 g tuna (canned, natural) drained
- 20 g pine nuts (natural or you can roast them in a non-stick frying pan for a minute, without using oil) 
- a bit of lemon juice (or zest) 
- a bit of chopped parsley leaves
- 40g fine oats (or blend normal oats)
- 2 eggs , beaten
- fresh black pepper

Directions:
- Mix all ingredients together with your hands until completely combined.
- Roll 16 balls (about the size of a golf ball)
- Heat up a non-stick frying pan (low heat). Spray some non-stick baking spray and fry the tuna balls for about 8 minutes. Turning every minute.
- Or put them in a pre-heated oven (180°C) for about 15 minutes.
- They will be a bit soft when they are warm. When they cool of they get a more firm texture.

Nutritional facts (1 serving = 4 balls):
Energy: 194 cal
Protein: 21 g
Carbohydrates: 7 g (sugar 0.4 g)
Fat: 7 g (saturated 1.4 g)
Fiber: 1 g

Frittatas

Note: 
- Quick, low cal, high protein

 

- Excellent way to use up leftover veggies and they’re perfect for a quick breakfast, snack,…
- You can use ingredients you have on hand (leftovers, or just what you find in your fridge
- You can make these also lactose free 
- Can be eaten cold or hot/warm

Ingredients (12 frittatas):
- 10 eggs
- 1 bell pepper, cut in to little pieces
- 60 g spring onions
- 60 ml (or g) low fat milk or cream (or nothing)
- 100 g leek, cut in to little pieces
- 50 g smoked Italian ham
- 100 g fennel, cut in to little pieces
- salt, pepper
- 50 g grated low fat cheese

Directions:
- Preheat oven to 180°C
- Prepare your muffin tin with non-stick cooking spray, oil, or baking cups.
- Whisk eggs, water/milk, and salt & pepper in a large bowl 
- Evenly distribute the vegetables and smoked Italian ham and grated cheese in all muffin tin cups.
- Carefully pour the egg mixture into each cup, filling almost all the way to the top
- Bake in the oven for 25 - 30 minutes, until the centers look set and puffy.

Nutritional facts (1 frittata):
Energy: 98 cal
Protein: 10 g
Carbohydrates: 1 g (sugar 1 g)
Fat: 6 g (saturated 1.5 g)
Fiber: 0.5 g

Fish pie

Note: - you can use any fish you like
- you can top the pie with low fat cheese (or sliced potatoes and cheese)

 


Ingredients (6 servings)
- 200 fresh (baby) spinach
- 250 g tomatoes
- 250 g leek
- 150 g salmon
- 550 g cod
- 8 eggs (= 3 eggs + 5 egg whites)
- 300 g (ml) low fat cream (<5%)
- fresh black pepper & salt

Directions:
- Preheat the oven at 180°C
- wash the spinach and fry very shortly in a pan (few minutes)
- wash and cut the tomatoes and the leek
- cut the salmon and cod in pieces
- whisk the eggs (2 eggs and 5 egg whites) with the 300 g low fat cream
- ad the vegetables (spinach, tomatoes, leek) to the cream and eggs
- add the fish (cod and salmon)
- season with fresh black pepper and salt (and other spices you like)
- mix everything together
- put the mixture in a oven dish
- bake for +- 50 minutes at 180°C


Nutritional facts (1 serving):
Energy: 233 cal
Protein: 29 g
Carbohydrates: 5,9 g (sugar 4 g)
Fat: 10,3 g (saturated 3,3 )
Fiber: 2,8 g

Stuffed chicken breast

Note: served with a salad (rocket, sweet peppers/paprika, cucumber and little tomatos)

Ingredients (4 servings):

 

 

- 500 g chicken breast
- 120 g low fat herb cream cheese
- 100 g dried ham
- fresh black pepper

Directions:
- Make sure you have 4 nice pieces of chicken breast
- Take one chicken breast and cut from right to left (1/3 of the top) and just stop before you are at the left side. Open the chicken breast and do the same from left to right and stop right before you are on the right side. Open this side also.
- Put the low fat herb cream cheese and the dried ham in the center (= mid piece) and close the chicken filet (right to left and left to right)
- Fry the stuffed chicken breast in a pan
- Serve with a salad

Nutritional facts (1 serving):
Energy: 220 cal
Protein: 36 g
Carbohydrates 0,5 g (sugar 0,5 g)
Fat: 8 g (saturated 3 g)
Fiber: 0 g

Little chicken - sweet potatoes tarts

Note: - Easy to make, good nutritional balance
- Easy to take with you, ideal snack

Ingredients (3 servings):
- 250 g chicken
- 250 g sweet potatoes
- 100 g sweet peppers (paprika)
- Chilli powder 
- 1 egg
- fresh black pepper

Directions:
- Peel the sweet potatoes and cut them in cubes
- Boil or steam the sweet potatoes until soft
- Wash the sweet peppers and cut in to little pieces
- Heat up a pan and fry the sweet peppers for a few minutes
- Add some chilli powder
- Put the chicken breast in the blender
- Add the sweet peppers and the sweet potatoes, the egg and fresh black pepper
- Blend
- Pre heat a oven at 180°C
- Put the mixture in small tart forms on a baking sheet
- Bake for 25 minutes at 180°C



Nutritional facts (1 serving):
Energy: 217 cal
Protein: 24 g
Carbohydrates: 19 g (sugar 5 g)
Fat: 3.5 g (saturated 1 g)
Fiber: 3 g

Curry-fennel rice with chicken balsamic 

Ingredients (2 servings)
- 300 g chicken breast
- 100 g brown rice
- 2 fennels (+- 300 g total)
- fresh coriander
- balsamic (I used concentrated balsamic syrup)
- curry powder
- chicken spices 

Directions:
- Boil the rice (according to the directions on the package)
- Heat up a pan
- Cut the fennel in small pieces
- Put a bit olive oil in the pan and (stir) fry the fennel
- Add curry powder
- Put the fennel in a bowl and mix with fresh coriander
- Fry the chicken in the same pan and add some chicken spices
- Put everything on a plate with some balsamic

　
Nutritional facts (1 serving):
Energy: 356 cal
Protein: 40 g
Carbohydrates: 40 g (sugar 3.5 g)
Fat: 4 g (saturated 1 g)
Fiber: 5 g

Lean European cheesecake

Tips:
- add some fruits like raspberries (see pic above) or some pineapple
- add 25- 35g of coconut oil to the bottom to give it a more firm bottom and to add some extra healthy fats (mct's)

Ingrediënts (6 large servings):
- 750 g white yogurt chees / Quark cheese (low fat)
- 120 g All Bran plus
- 50 g nuts (I prefer hazel nuts)
- 10 g of gelatin leaves
- stevia (sweetner)

Directions:
- take a spring for cake form
- cut a piece of baking paper as the size of your spring form
- put the baking paper on the bottom, you can spray a little bit of cooking spray at the bottom so you baking paper will stick to it
- put the all bran plus and nuts in the bleder and blend it in to little pieces
- put the blended mass in the springform cake, distribute and push it down on the bottom so it is solid

-take a little bit of water (room temperature) and put in the gelatin leaves for +- 5minutes (softening it)
- boil some water (+- 150 g ml of water)
- when the water boiles take of the fire
- take the softened gelatin leaves, squeeze out the water
- add the gelatin leaves to the boiled water and stir

- take a large bowl
-put in the white yogurt cheese or quark cheese (low fat), add some sweetner (like stevia) and the water with the dissolved gelatin leaves 
- mix it al together

- distribute the filling on to the bottom
- put in the refrigerator for at least two hours

- take of the springform cake and divide in 6 pieces

Nutritional facts (1serving):
Energy: 194kcal
Protein: 17g
Carbohydrates: 17g (sugars 6 g)
Fat: 7 g
Fiber: 6 g

Healthy protein pie (example: strawberries)

Note: - low cal, high protein, high fiber
- very easy and quick
- no baking
- topping: any fruit you want

Ingredients (5 servings)
- 100 g All bran plus
- 20 g coconut oil
- 200 ml low fat milk (or water of almond milk or…)
- 100 g protein powder vanilla flavour 
- 4 g gelatin (I used gelatin leaves, you can use also gelating powder)
- topping: you can use the fruit you want or you can do this without the fruit. We used 250 g strawberries

Directions:
- take a spring for cake form (18 cm)
- cut a piece of baking paper as the size of your spring form
- put the baking paper on the bottom, you can spray a little bit of cooking spray at the bottom so you baking paper will stick to it
- put the all bran in the bleder and blend it in to little pieces
- heat up the coconut oil so it becomes liquid
- Mix the blended all bran plus and coconut oil together
- put the blended mass in the springform cake, distribute and push it down on the bottom so it becomes a solid base
- when using gelatin leaves:
-take a little bit of water (room temperature) and put in the gelatin leaves for +- 5minutes (softening it)
- boil a bit water (+- 30-50 ml water)
- when the water boiles take of the fire
- take the softened gelatin leaves, squeeze out the water
- add the gelatin leaves to the boiled water and stir until they are solved. If you use gelatin powder just add it to the boiling water)

- Add the protein powder to the milk and blend/mix
- Add the water with the gelatin to the mixture
- Put this mixture on top of the all bran base 
- Put the pie in het fridge for at least 1 hour (or in the freezer for 30 minutes)

- To you own taste add a topping. For example slices of strawberries.

Nutritional facts (1serving) (without the strawberries):
Energy: 178 cal
Protein: 22 g
Carbohydrates: 9.5 g (sugar 4.5 g)
Fat: 6 g (saturated 4 g = all good saturated = Mct’s of coconut oil)
Fiber: 5.5 g

Protein vanilla truffles

Note: - High protein, very low carb and a bit of good fats
- Very easy and quick, no baking

Ingredients: (10 truffles)
- 100 g protein powder vanilla flavor (whey or casein)
- 50 g peanut butter (you can also use almond butter)
- 40-50 g water (or low fat milk, almond milk, …)
- almond powder or shavings (just to coat the truffles so they don’t stick together or stick to your plate)

Directions:
- Mix everything together exept the almond powder/shavings
- Make 10 truffles
- Roll the truffles in the almond powder/shavings
- You can eat them right away or put them in the fridge (in het fridge they will get more firm)

Nutritional facts (1 truffle):
Energy: 68.5 cal
Protein: 11 g
Carbohydrates: 0.8 g (sugar 0.5 g)
Fat: 2.7 g (saturated 0.5 g)
Fiber: 0.4 g

Peanut butter soufflé 

Note: - to taste less or no eggs you can do following:
- add more peanutbutter
- add a teaspoon (or more) cocoa powder
- add strong flavoured protein powder (better to choose for casein instead of whey for microwave)
- add all three above ;-)

Ingredients (1 serving):
- 1 egg
- 1 (15 g) tablespoon peanut butter
- 1 tablespoon low-fat milk
- 1 teaspoon sweetener (stevia/natvia,…)
- ½ teaspoon baking powder
- ½ teaspoon vanilla

Directions:
Put all ingredient in a large mug, microwave for 30 seconds to melt the peanut butter. Give the mixture a good stir to combine and then zap for another 30 seconds. Then 2 more minutes with a break in between to see it hasn't grown too far out of the mug. I served with low-fat banana yoghurt and white chia seeds. Enjoy.

Nutritional facts (1 serving):
Energy: 179 cal
Protein: 11.2 g
Carbohydrates: 1.8 g (sugar 0.9 g)
Fat: 14 g (saturated 2.8 g)
Fiber: 0 g

Protein banana-chocolate ice cream

Note: - Low cal, high protein, low fat
- This will (can) satisfy you need for chocolate. Made up by only good nutrients.

 

Ingredients (4 servings)
- 2 little bananas (200 g total)
- 2,5 scoop (70 g) whey delicious protein powder (chocolate flavour)
- 125 g yoghurt
- 1 teaspoons cocoa powder (for a extra stong chocolate flavour)
- sweetner if you like

Directions:
- put all the ingredients together in a blender
- put the mixturein the freezer for at least 3 hours
- if possible mix it a few times within the 3 hours
- 4 servings 
- you can top it with crushed pecannuts

Nutritional facts (1 serving):
Energy: 136 cal
Protein: 14,5 g
Carbohydrates: 16,5 g (sugar 11 g - these are from the banana)
Fat: 1,3 g (saturated 0,5 g)
Fiber: 1,4 g

Chocolate protein ‘pudding’ / ‘fondue’

Note: - basic recipe for a very good and healthy pudding which you also can use 
as a chocolate fondue.
- high protein, all good nutrients
- add the fruit you like ...

 

to the pudding or dip your fruit in the pudding and 
use it as a chocolate fondue

Ingredients (2 servings):
- 1 teaspoon (15 g) peanut butter
- 75 g (= ml) hot coffee
- 70 g whey delicious protein powder chocolate flavour
- fruit (you can choose which fruit you like most)

Directions:
- Mix all the ingredients together
- serve while hot
- you can do a chocolate fondue or eat it as a pudding

Nutritional facts (1 serving):
Energy: 185 cal
Protein: 26,4 g
Carbohydrates: 5,8 g (sugar 3,7 g)
Fat: 6 g (saturated 1,7 g)
Fiber: 0,4 g

Intense chocolate pudding cupcake

- Gluten free
- Low cal
- High protein, almost no fat and carbs (<1 g)
- Very quick and easy
- You can use also whey protein powder instead of casein. Whey protein will make it a bit more dry

Ingredients (6 servings):
- 150 g egg whites
- 45 g casein protein powder chocolat flavor
- 15 g cocoa powder
- 125 g yoghurt (I used natural low fat)

Directions:
Pre heat the oven at 150°C
Mix all ingredients together
Distribute the mixture over 6 silicone cupcake molds 
Bake for 20 minutes at 150°C
Enjoy
Tip: The chocolate taste is even more intense when they are still warm

Nutritional facts (1 serving):
Energy: 54 cal
Protein: 11 g
Carbohydrates: 1 g (sugar 1 g)
Fat: 0.5 g (saturated 0.3 g)
Fiber: 1 g

Chewy protein plum cookies

pecan nuts

 

- 60 g protein powder vanilla flavor 
- 75 g prunes (you can also use dried figs)
- 170 - 200 ml warm water

Directions:
- Mix all ingredients together in a blender
- Form little cookie balls by hand and place on a non-stick cookie sheet.
- Bake 15 minutes at 180°C or until cookies look golden brown. 
- It’s important to let them cool completely before eating them. When they’re still warm they tend to be too soft / liquidy.

Nutritional facts (1 cookie):
Energy: 64.5 cal
Protein: 5 g
Carbohydrates: 3.2 g (sugar 0.25 g)
Fat: 3.5 g (saturated 0.3 g)
Fiber: 0.7 g

Skinny Chunky Monkey Cookies


(Makes 30 cookies)

Ingredients:

3 ripe bananas
2 cups old-fashioned oats
1/4 cup creamy peanut butter
1/4 cup unsweetened cocoa powder
1/3 cup unsweetened applesauce
1 tsp. vanilla extract 

Directions:
Preheat oven to 350°F. Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet. Bake 10-12 minutes. 

Freezing Directions:
Cool completely, then place cookies in a freezer bag. Seal, label, and freeze. 

Nutritional Information (per cookie): 
47 calories; 7.5 g carbs; 1.6 g fat; 1.5 g protein; 1.3 g fiber; 1

Raspberry cupcakes (gluten free, low cal, high fiber)

Note: - gluten free, low cal, high fiber

Ingredients (15 cupcakes):

 

-125 g coconut flour
- 6 eggs
- 250 g natural yoghurt
- sweetener (I use stevia)
- 400 g raspberries (I used frozen)
- 10 g gelatine (you can also use agar-agar)

Directions:
- Mix the eggs, coconut flour, yoghurt and sweetener (I used 2 tablespoons) together
- Put the mixture in cupcake tins (15 servings - fill each cupcake tin ½ to ¾)
- Bake the mixture in the oven for 30 minutes at 200°C
- Let cool down
- Heat up the raspberries and add the gelatine (first put them in cold water for 5 minutes, squeeze the water out) or use agar-agar
- Add some sweetener (again I used 2 tablespoons)
- fill the rest (+- ¼) of the cupcakes with the raspberry mixture
- Let cool down
- you can put it in the fridge or freezer if you are impatient

Nutritional facts (1 cupcake):
Energy: 65 cal
Protein: 5 g
Carbohydrates: 4 g (sugar 2 g)
Fat: 3 g (saturated 1 g)
Fiber: 7 g

Vanilla Protein bars with an almond coating

Ingredients (5 bars / 5 servings):
- 100 g fine oats (or blend your normal oats)
- 100 g whey vanilla 
- 20 gr peanut butter (as a alternative: almond or cashew butter/paste) 
- 50gr flaked almonds 
- A bit of skimmed milk or water

Directions:
- In a mixing bowl add the fine oats, protein powder and peanut butter. Mix it all together with a bit milk (or water), until you get a solid, not sticky mixture
- Divide the mixture in 5 and shape them like a bar.
- Dip all sides of eah protein bar in the almond flakes
- Put in the freezer for 20 minutes and store them in the refrigerator

Nutritional facts (1 bar / 1 seving):
Energy: 232 cal
Protein: 23.5 g
Carbohydrates: 13.9 g (sugar: 1.4 g)
Fat: 8.9 g (saturated 1.1 g)
Fiber: 3.2 g

Whole grain protein pancakes

Note: - You can add more protein powder to you own needs
- You can make these also without protein powder

Ingredients (12 pancakes/12 servings);
- 150 g whole wheat (whole grain) flour (or spelt, almond,…)
- 50 g vanilla whey protein powder
- 500 ml skimmed milk (or almond, soy, … milk)
- 3 eggs 

Directions:
- Add all ingredients in a bowl and stir well
- Heat up a skillet (cooking pan) on medium heat
- Spray the skillet (cooking pan) with non-stick cooking spray 
- Start baking 
- You will have about 12 medium pancakes 

Nutritional facts (1 pancake / 1 serving):
- Energy: 92.6 cal
- Protein: 8.6 g
- Carboydrates: 11.9 g (sugar: 2.8 g)
- Fat: 1.6 g (saturated 0.4 g)
- Fiber: 0.5 g

One minute pancakes (gluten free)

Ingredients (= 1serving = 5 little pancakes):
- 1 banana
- 1egg
- cinnamon


Directions:
- Mix all ingredients
- heat up a pan
- make 5 pancakes 
- bake each side a few minutes

Nutritional facts (1serving = 5 little pancakes):
energy: 213 cal
protein: 8 g
carbohydrates: 35 g (sugar: 29 g (from banana)
fat: 4,5 g (saturated: 1 g)
fiber: 5 g

Protein Strawberry-raspberry ice cream (low cal - high protein)

Ingredients (2 servins)
- 125 g raspberries (fresh or frozen)
- 250 g natural yogurt (you can choose wich you like most)
- 50 g Protein, strawberry flavour

Directions:
- Mix all the ingredients together
- Put in a freezer for +-2 hours 

Nutritional facts (1 serving = +- 4 scoops)
Energy: 202 cal
Protein: 24,5 g
Carbohydrates: 20,5 g (sugar: 4 g)
Fat: 2 (saturated: 0,5 g)
Fiber: 5 g

Chocolate - coconut Protein Balls


Ingredient (12 balls) s:
- 3 scoops (+- 90 g) chocolate protein powder

- 120 g oats
- 60 g crushed hazel nuts

- 2 teaspoon cocoa powder
- a bit of cinnamon
- 80 ml skimmed milk
- 60 g peanut butter (natural)
- A bit of coconut shavings

Directions:
- Put everething exept the coconut shavings in a bowl
- mix thouroughly with your hands (adding more milk if needed)
- take some of the mix and make a ball (like a golf ball), so you will have 12 balls
- roll the into coconut shaving

Nutritonal fact (1 ball):
energy: 119 cal
protein: 9,5 g
carbohydrates: 7,5 g (sugar 1,9 g)
fat: 5,5 g (saturated 0,8 g)
fiber: 1,2 g

 

or as an alternative version:

 

 

Chocolate - Nut Protein Balls

Note: This is a good variation for your dailey portion of healthy fats (nuts).
These are all complex (good) carbs, healthy fats and protein.

 

Ingredients (5 pieces - 5 servings)
- 3 scoops (70 g) whey delicious Protein powder chocolat flavour
- 40 gcrushed pecan (or other) nuts
- 40 g peanut butter
- 50 g oats 
- 50 g milk (you can use soy milk, almond milk, low fat milk,…)

Directions:
- Mix everything except the crushed pecan nuts together (add more milk if needed)
- Make 5 balls/ servings
- Roll each ball in the crushed pecan nuts

Nutritional facts (1 piece - 1 serving):
- Energy: 147,5 cal
- Protein: 13,5 g
- Carbohydrates: 9,5 g (sugar 2,5g)
- Fat: 6 g (Saturated 1 g)
- Fiber: 1,3g

Protein banana bread (10 servings)

Note: - The added protein powder will give extra flavor but more important it will make a better nutritional balance.
- you can serve this with some yoghurt, cottage cheese, quark cheese and blueberries
- Spelt is a cereal grain in the wheat family and is a delicious and healthy alternative too wheat flour. Since spelt flour contains gluten, people with gluten allergies cannot eat it. However, people with mild wheat allergies seem to be able to tolerate it without issue. Known for its nutty taste, spelt flour is rich in protein, B vitamins, magnesium and fiber.

Ingredients (10 servings):
- 2 bananas (large)
- 2 eggs
- 100 g protein powder (vanilla)
- 150 g Spelt flour
- 30 g coconut powder / shavings
- 15 g dark chocolate shavings (+70%)
- cinnamon 
- 1/2 teaspoon baking powder

Optional - crushed walnuts

Directions:
- Pre heat the oven at 180°C
- Mash the bananas 
- Add the other ingredients and mix well
- Spoon the batter into a silicone baking/ cake mold. 
- Place on the middle rack in the oven. 
- Cook for approximately 30 - 40 minutes
- Let it cool down and enjoy


Nutritional value (1 serving):
Energy: 164 cal
Protein: 15 g
Carbohydrates: 17 g (sugar 7 g = all fruit sugars)
Fat: 4 g (saturated 1 g)
Fiber: 2 g

Rice - apple cake (gluten free)

Note: Guys, compare 1serving 130 g) of our healthy cake = 135 cal, good calories, good macronutreints 1 serving (130 g) normal cake = 546 cal, bad caloires, no good macronutrients
note: I also posted a variation with protein powder

 

Ingredients (for 2 cakes like above, or 6 servings)
- 100 g whole grain rice flakes (gluten free) or quiona flakes

- 3 eggwhites
- 2 eggs
- 30 g raisins
- 1 apple
- cinnamon 
- 1 tablespoon honey
- 300 ml skimmed milk (you can also use soy milk, almond milk, ...)

Directions:

- boil the rice with 300 ml skimmed milk until it becomes thick like thick rice pudding
- put the raisins in some lukewarm watter for a few minutes
- peel the apple and cut into little pieces
- mix the apple with te cinnamon
- mix the apple and cinnamon together with the eggwhites and egg.
- When the rice flakes with milk is cooled down (important!) you can mix it with the rest of the ingredients
- add a bit more cinnamon
- spray a 2 bakin tin (small or 1 big) with some non-stick cookingspray
- put 10 in a preheated oven for 10 minutes at 180°C
and 30 minutes for 150°C
- divide the two small or the 1 big cake in 6 servings

Nutritional facts:
energy: 135 cal
protein: 7,5 g
carbohydrates: 21 g (sugar 8 g = apple)
fat: 2 g (saturated 0,5 g)
fiber: 2 g

Protein apple - rice cake (gluten free)

Note: Guys, compare 1serving 130 g) of our healthy cake = 153 cal, good calories, good macronutreints 1 serving (130 g) normal cake = 546 cal, bad caloires, no good macronutrients
note: I will also post a variation without protein powder

 

Ingredients (for 2 cakes like above, or 6 servings)
- 100 g whole grain rice flakes (gluten free) or quiona flakes
- 3 eggwhites
- 1 egg
- 30 g raisins
- 1 apple
- cinnamon 
- 1 tablespoon honey
- 400 ml skimmed milk (you can also use soy milk, almond milk, ...)
- 60 g whey delicious protein powder (your choice of flavour)


Directions:

- boil the rice with 300 ml skimmed milk until it becomes thick like thick rice pudding
- put the raisins in some lukewarm watter for a few minutes
- peel the apple and cut into little pieces
- mix the apple with te cinnamon
- mix the protein powder with 100 ml skimmed milk
- mix the apple and cinnamon together with the milk and protein powder and the eggwhites and egg.
- When the rice flakes with milk is cooled down (important!) you can mix it with the rest of the ingredients
- add a bit more cinnamon
- spray a 2 bakin tin (small or 1 big) with some non-stick cookingspray
- put 10 in a preheated oven for 10 minutes at 180°C
and 30 minutes for 150°C
- divide the two small or the 1 big cake in 6 servings

Nutritional facts (1serving):
energy: 153 cal
protein: 14 g
carbohydrates: 20 g (sugar 8 g = appel)
fat: 1,3 g (saturated 0,3 g)
fiber: 2 g

Simply Fruit and Nut Bars
 

1 cup whole grain flour (I used spelt but you could use whole wheat)
1 cup old fashioned oats
½ cup pitted prunes (around 11 prunes)
½ cup raisins
½ cup dried apricots
1 cup walnuts, finely chopped
2 T cacao nibs (optional)
â…“ cup water + approx. 1-2 T

Directions

Preheat oven to 325ºF. Cover an 8-inch x 8-inch pan with parchment paper.

  • Place prunes, raisins and apricots in a mini-chopper or food processor and pulse until well chopped.

  • Combine flour, oats, chopped fruit mixture, nuts, cacao nibs and 1/3 cup water in a large bowl and knead with your hands until a ball of dough forms. (Add more water if the mixture is too dry.)

  • Press dough firmly and evenly into the prepared pan. Cut into squares with a sharp knife before placing in the oven.

  • Bake for 25 minutes, until baked through but still soft (don’t overbake them or the bars will be dry and tough).

  • Store leftover bars in the refrigerator.

Banana Carob Protein Bars
 

1 cup old fashioned rolled oats
1 cup oat flour
1/3 cup protein powder (I used vanilla brown rice protein powder)
1 T chia seeds (optional)
1 t cinnamon
pinch of sea salt

2 medium ripe bananas, mashed
3 egg whites
1/2 cup unsweetened vanilla almond milk
2 T smooth natural peanut butter (or almond butter)
1/2 T honey
5 drops of liquid stevia (or 1 T more of honey)
1 t vanilla

1/4 cup carob chips (or chocolate chips)

Directions

  • Preheat oven to 350° F.

  • In a bowl combine all dry ingredients: oats, oat flour, protein powder, chia seeds, cinnamon, and salt.

  • In a large bowl combine all wet ingredients: bananas, egg whites, almond milk, peanut butter, honey, liquid stevia, and vanilla.

  • Slowly pour and stir the dry ingredients into the wet ingredients until everything is well mixed, then gently stir in the carob chips.

  • Pour the batter into a greased 8 x 5 in. or 8 x 8 in. baking dish.

  • Bake for 15-20 minutes; remove from oven and cool for 15-20 minutes.**

  • Cut into 8 squares and enjoy.

Easy Whole Grain, Fruit, and Nut Energy Bars
 

3 cups puffed whole-grain cereal (e.g., puffed wheat or Kashi)
1/2 cup chopped nuts or seeds (or a combination)
1/2 (or up to 3/4) cup chopped dried fruit (one fruit, or a combination)
3 tablespoons ground flaxseed
1/3 cup creamy nut or seed butter (e.g. peanut, cashew, almond, soy; natural style is fine)
1/2 cup honey (or brown rice syrup, light molasses, sorghum, or maple syrup)

Directions

 

  • Preheat oven to 350°F. Line a 9x9-inch square metal baking pan foil; spray with nonstick cooking spray.

  • In a large bowl mix the cereal, nuts, dried fruit and (optional) flaxseed; set aside.

  • Place the nut butter and honey in small heavy saucepan. Bring to boil over medium-high heat, whisking constantly for about 1 minute until bubbly and smooth.

  • Pour hot mixture over cereal mixture in bowl, stirring to blend (mix well to coat all of the cereal).

  • Transfer mixture to prepared pan. Using a large square of wax paper or foil, firmly press mixture down into pan to firmly compact.

  • Bake until just golden around edges, about 10 minutes.

  • Cool completely. Remove bars using foil liner and cut into 16 bars or squares.

Makes 16 servings.

Every Day Recipes ~

 

Chicken & Leek Crumble
1 tbsp olive oil
250g leeks, sliced
300g cooked leftover chicken, diced
400g can mushroom soup
160g plain flour
80g sunflower spread (you can use butter if you prefer)

Method
Preheat oven to 350°F/180°C/Gas 4. Heat the oil in a large frying pan and add the leeks. Cook for 2 to 3 minutes until they are just beginning to soften. Add the chicken and soup and bring to the boil. Simmer for 10 minutes.

Meanwhile sift the flour into a mixing bowl and season. Rub in the spread with your fingertips until the mixture resembles fine breadcrumbs. Spoon the chicken mixture into an ovenproof dish and sprinkle the crumble mixture on top. Bake for 30 minutes until the crumble topping is golden.

Serves 4 people, Preparation time of 20 mins, Cooking time 45 mins

491 Calories, 4g Sugar, 25.6g Fat (of which 5.1g Saturate), 1.2g Salt

or even healthier & still tasty:

Turkey Stir Fry
350g turkey meat
1 tbsp sunflower oil
3 tbsp tomato ketchup
1 tbsp low salt soy sauce
1 tbsp vinegar
½ 425g can pineapple chunks in juice
350g pack vegetable stir fry (or make your own)
150g mushrooms (quartered)

Method
Cut the turkey into thin strips and mix in a non-metallic bowl with the oil, ketchup, soy sauce and vinegar.
Add half the juice from the can of pineapple chunks to the turkey mixture and mix the rest with the cornflour to form a thin paste.

Heat a wok or large pan and add the turkey strips, reserving the marinade. Stir fry over a high heat for 5 minutes then add the mushrooms, pineapple chunks and stir fry veg. Cook for a further 2-3 minutes then add the reserved marinade and the cornflour mixture. Fry until the turkey is cooked through and no pink meat remains and the sauce has thickened a little.

Serves 4 people, Preparation time of 15 mins, Cooking time 10 mins
248 Calories, 10.7g Fat (1g Saturate), 1g Salt
 

Other ideas:
 

Tasty, nutritious simple sandwich
Wholegrain bread, butter thinly spread on one slice, filled with whole nut peanut butter & sliced banana, tasty & nutritious!

Szechuan Chicken stir fry
Diced, sliced or chicken leftovers, medium egg noodles (or Thin pasta filled (like ravioli) with Prosciutto Crudo & Cheese), mixed bell peppers, carrot, mushrooms, Szechuan sauce (comes in packet or jar), tasty, nutritious, low in calories & very cheap to make! (can also be made with turkey).

Chicken Soup
Chicken breast or left overs (can also be made with turkey), diced carrot, leek, celery, potato added to 2.5ltrs of water with chicken oxo cubes to flavour. High in protein, very low in carbs & fat. Each large serving only contains just under 200 calories.

8 big servings:
2.5lts water
6 Carrots
2 Leek
2 Celery
1 big Onion
4 normal or 2 large’ish potatoes
Chicken stock or oxo cubes
700-800G chicken (or Turkey) breast (skinless)

add ingredients to boiling water & simmer for 30-40 mins

As an alternative leave out the potatoes & use whole wheat pasta (shells or spirals)

Jacket Potato
Medium jacket potatao topped with ricotta cheese (Very tasty & healthy)
pineapple
cucumber
beetroot
(or add any combination of preferred salad)

Breakfast
Porridge Oats with a little drizzle of maple syrup or honey & mixed chopped nuts or berries of your choice. A great way to get set up for the day
Or
Strawberries, blackberries & pineapple covered with 1/2 pot of Oinken fat free strawberry yoghurt.
 

Cold Lunch Box
Szechuan (or plain) chicken with mixed peppers, walnuts, jumbo raisins, jumbo sultanas, pineapple & brown rice

Eat hot or have as a cold lunch box next day:
 

Chicken Stir Fry
Mexican spiced chicken
Leek
Carrot
Celery
Spinach
Mixed bell peppers
Jalapeños
Jumbo raisins & sultanas

Optional extra mixed nuts (Cashew, Almond & Walnut) & or pineapple

Simple Clean Tex Mex Chicken Stir Fry
 

- Chicken (with favourite spice on)
- Carrots
- Pineapple
- Mushrooms
- Bell Peppers
- Apple
 

Optional extra are jumbo sultanas, cranberries or nuts (walnuts or cashews)
 

Low in fat, high in protein

Tasty hot or cold

Stuffed Bell Peppers
 

Roasted bell peppers filled with hot & spicy couscous, pineapple, crushed walnuts, cranberries & topped with cucumber & ricotta cheese.
 

Serve one per person with a side of mixed salad or similar

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