Mozzarella green bean bake

Anything to excite the senses.  We are at that stage again where I am inventing recipes with my prep food. 7weeks out from IFBB WP. 

To make this dish you need ; 

150g eggwhite

1 egg 

200g cooked greenbeans 

20 grated Mozzarella cheese 

Mix and bake! Boom!! 

Waffle and protein ice cream

Macros : 

228 calories

16g carb 

4g fat 

32g protein

Ingredients for the waffle;

50g butternut ( cooked) 

15g coconutflour 

100g eggwhite 

50ml soymilk ( or normal) 

Drop vanilla 

Mix and bake in pan or waffle pan

Ingredients for protein ice cream; 

20g metapure Zerocarb protein 

100g frozen berries 

Mix in food processor ! 

Enjoy ;) 

Tuna stuffed rye flour pancake

Ingredients for the pancakes; 

1 egg

30g rye flour 

100ml soymilk - use any milk 

50ml water 

I got 4 small pancakes from the batter. 

Tuna filling; 

2 cans of tuna in water 

1 cup grated fennel 

1 chopped lettuce head - iceberg is really nice for this. 

1 tablespoon Hellmans reduced fat mayo 

Salt and pepper to taste 

115 calories per serving 

Coconutflour cupcake with creamcheese and dark chocolate frosting

Hello Friends ... 

How you are all doing great ? Today was the day for my special treat . :)  I had a great leg workout, then came home and made these delicious treats.  I decided to go with a sugar free less of a trigger , option . I am really trying hard to get these sugar cravings under controle - and keep them there! 

Ingredients for cupcake; 

60 g whey protein 

2 eggs 

30g coconutflour 

Teaspoon baking powder 

Drop of vanilla essence 

Mix in a blender and pour into 6 cupcake holes. Bake for 15-20 minutes on 200 deg. 

Frosting ; 

150g fat free smooth plain cottage cheese 

40g black chocolate 

20 g honey 

Melt the chocolate first. Add the creamcheese and honey. Mix well. 

Serving size : 2 cupcakes 

Calories 300 

Protein 30g 

Carbs 21g 

Fat 12g 

Enjoy this little filling treats ! 

Coconutflour muffin

Hmmmm yummy !!! With less than 2 g of carbs - this is perfect to curb any craving. 

Ingredients: 

15g coconutflour 

1 egg

100ml soymilk ( you can use any milk) 

30g whey protein 

Drop of vanilla essences 

TeaspoonBaking powder 

Mix everything very well. I did mine in the blender. Pour mixture into cupcake pans and bake for 10-15 minutes on 200deg. 

Macros: see screenshot

Ostrich fillet and oven grilled greens

If you are running out of lunch ideas , this one is for you. 

Simple and easy - like most of my meals. Cut and wash your marrows and broccoli . Place on a oven plate and spice with Ina Paarman's green onion spice. Grill on 200deg for about 30min or until crispy. 

I pan grilled the ostrich fillet with fresh onions and BBQ spice. 

Bon app! :) 

Easy peasy mugcake

The cravings have me today !!! So! Search for better alternative . I came up with this, it's amazing and my diet is still clean . 

Ingredients: 

15g coconutflour

30g vanilla protein powder 

50g eggwhite 

100g unsweetened soy milk

( you can use any form of milk that works with your digestion) 

Mix the lot in a small soup bowl en microwave about 5 min with intervals. You will see when it's cooked . 

Add fresh berries and mixed spice ( or cinnamon. 

Macros ; 

Calories 220

Protein 31

Fat 8 

Carbs 5 

Enjoy!!! 

Low carb bread

Ingredients:

115g Milled Flax flour

5 tablespoons Phsyllium Husk

30g Coconut flour

100g egg white

1 egg

1 cup hot water

1 teaspoon baking powder

Pinch of baking soda

10g stevia 

Mix everything and bake in a oven tray for 45 minutes at 200 degrees 

macro's per 6 servings

180 Calories 

Carbs 8g

Fat 8g

Protein 9.5g

Enjoy! :)