Blog - Health & Fitness

Here is a quick recipe for some delicious vanilla protein snacks:

Ingredients used:

- 200g Natural Muesli (19p 127c 10f)

- 5g TruVia (Stevia based natural sweetener)

- 30g sunflower seeds (6p 6c 15f)

- 2 scoops (64g) Optimum Nutrition Gold Standard Casein vanilla flavour (49p 6c 1f)

- 2 bananas (3p 60c 0f)

- 1 tsp vanilla extract

- 1 tin (350g) coconut milk (7p 11c 73f)

Blend all together, and bake in the oven 15-20 min at 180 degrees (C).

TOTAL: 85g protein, 211g carbs,  99g fat

18 pieces made, total per piece:

5g protein, 12g carbs, 5.5g fat

Portion size should be individualised for best results. Also, you could reduce the total calories if fat loss is the main goal by using half of tin coconut milk instead.

Check out the video for instructions!

There are all sorts of theories in regards to breakfast. Intermittent fasting is all the rage these days, and it supports the idea of skipping breakfast and having your first meal at lunch. I may be old fashioned but I still believe that breakfast is the most important meal of the day.

All meals are important of course but breakfast is special. When you wake up you’ve been fasting all night, hence the name “break fast”. Unless you’re doing some quick morning cardio, there is no need to delay it.

I remember the couple of occasions back in school when I overslept and had to rush to classes without having a meal. Not a nice feeling at all – I couldn’t even focus on the teacher. All I could think about was food.

If your metabolism is already screwed, you may not feel hungry. But that exactly is the problem. Let’s push your metabolism up!!

We know that chicken breast is a low-fat protein source that you can’t go wrong with when on a fat loss programme.  However, way too often I see it being cooked the same way with not much seasoning, and it ends up tasting bland and dry. Kind of like ready-to-eat chicken breast slices from your local supermarket with no hot sauce to spice it up. Not much flavor, is there? Now here’s a simple recipe that is not your usual curry, but it’s cooked in a healthy way to create a high-protein and low-fat meal.