Yummy yogurt

The perfect post workout meal. 

200g lactose free yogurt

1scoop QNT whey protein

15g nuts

15g 100% coco chips - coco is great for muscle recovery 

Low carb protein mug cake

Hello all you fit people! 

I want to share my protein mug cake recipe with you.  This is so fast and easy to make. Low in carbs, so you can actually fit it in anywhere during the day.  If you plan to have it post-workout, drizzle honey on top (as I did) 

Ingredients:

1 whole egg

15g coconut flour

200g fat free Yogurt

1 pinch baking soda

2 sachets stevia 

sprinkle of 100% chocolate chips

25g Metaput zerocarb protein 

Mix everything (except the chocolate chips) in a bowl.  Microwave for about 2-3 minutes.  Do not stir the mixture.  I like my centre soft and gooey, so you have the option of choosing how dry you want your mug cake.  When cooked, sprinkle the 100% chocolate chips. add a tablespoon of honey if taken post workout.  For those who do not know, 100% chocolate is great for muscle recovery. 

Have a great day! 

Eat clean - Train dirty! 

Mustard chicken

This was the easiest thing ever ! I had it for lunch. 

Chop chicken into cubes. Pan fry in a teaspoon of sesame oil.  Add a teaspoon of mustard , coarse salt, black pepper and garlic powder. 

Boom! Easy delicious chicken 

Cauliflower rice

Hello Friends, 

Hope everyone is great. I have been so MIA as of late, but been extremely busy with work. 

Nonetheless, I have a great recipe for you.  One of my new favourite things to eat.  

Boil cauliflower until soft.  With a knife and fork break down the florets. Add paprika, salt, pepper and garlic powder. 

This taste alot like mashed potatoes. :) 

Bon app! 

Coconut flour crust chicken

Hello Babies,

Hope you all are doing great?  It's the beginning of a new week and I have SO many goals... which are all on track btw.

I came up with a winner recipe yesterday.  I will be making alot of these now.

You need chicken mince. Season with chicken spice, salt, pepper and mixed herbs.

Make patty-like circles with the chicken and roll in coconut flour.





























Grill in coconut oil over low heat for about 10 minutes each side in a nonstick pan.

Serve when golden brown.

Tuna bake

Hello .... 

I just woke up and not able to sleep again. Went to bed so early last night , earlier than I normally do and now I am awake! Grrrrrr ! Actually it's nice , I am listening to the rain falling outside. Beautiful music in my ears. 

I would like to share this progress picture of my tush with you.  Anyone who knows me , knows how hard I have been training my glutes. Main goal: buttlift !  This is 6 months of REALLY hard work. I am so happy with the result. You can clearly see how the crease have lifted! 

Okay I'm not planning to talk only about my behind.  :) 

I want to share a super fast , delicious recipe , for when you are very limited on time. 

Tuna bake: 

All you need is 2 cups cooked mixed vegetables , a can of tuna and 3 eggs . 

Place cooked veggies in a bread pan, cover with the tuna. Beat the eggs with 2 tablespoons of milk and add spices to taste. Pour the mixture over the tuna and veg.

Bake for 40min at 200deg . Should give 3 servings of 130 calories each 

Breakfast muffins with blueberries

I just want to share this great recipe with you quick.  I have to get to work. These muffins have a moist texture on the inside and a nutty taste from the ground flax seeds. I did not add any stevia, because I do not want them sweet.  You could add stevia if you are more of a sweet tooth.

20g ground flax seeds
20g raw oats
100g egg whites
70g Banana
30g Blueberries
Half teaspoon of baking powder
Drop of caramel essence

Mix everything well and scoop into muffin pan. Bake at 180degrees for 25-30minutes

When cooked, let it cool for about 10minutes.  The creamy drizzle is optional and was made with a tablespoon of QNT SPORT Delicious protein , a dash of cinnamon and 2 tablespoons of light coconut milk.