Protein Bliss Balls

*makes approx. 12 serves =133 calories per serve 1 cup pitted dates 1/2 cup almonds 1/2 cup desiccated coconut 2 teaspoons cacao powder 2 teaspoons coconut oil 1 serve Rare Candy Vanilla Surge Level Up protein powder 1) Using a bullet blender or similar, blend the dates and almonds until combined with a ‘crumb like’ … Continue reading Protein Bliss Balls

Vanilla Protein Pancakes

=322 calories per serve 25g MTS Vanilla Protein Powder (or protein of choice) 1x small banana 1/2 cup steel cut oats 5g Melros organic coconut oil 1/2 cup water  1. Place all ingredients into bullet blender or alike 2. Blend/mix until combined 3. Pour coconut oil into pan 4. Heat pan on medium heat 5. Pour … Continue reading Vanilla Protein Pancakes

Easy Oat Bars.

*Use roughly 1/4 cup oats per serve *approx. 120 cals per serve banana oats cranberries (dried fruit of your choice) chia seeds pepita seeds sunflower seeds flaked almonds coconut flakes cinnamon coconut oil 1. Place all ingredients into a mixing bowl 2. Stir until completely combined and mixture stirs together 3. Line oven tray with baking paper … Continue reading Easy Oat Bars.

Lupin Protein Choc Cookies

*makes 12 cookies =90 calories per serve 5.3g P|5.8g C|3.9g F 110g Lupin Flakes 45g Icing sugar 30g Almond meal 25g Butter 15g Cocoa powder 10g Chocolate buds 4g Baking powder 1 Whole egg 1 Egg yolk 1. Combine the Lupin Flake, almond meal, cocoa powder, baking powder and salt in a bowl and mix well. 2. … Continue reading Lupin Protein Choc Cookies

Paleo Banana Bread.

*10-12 slices =260 calories per serve 2 cups almond meal 3 eggs 2 tablespoons nut butter (I used Mayvis natural peanut butter) 2 tablespoons organic coconut oil 2 extra ripe bananas, mashed 1 tablespoon chia seeds 1/2 cup shredded coconut 1/2 cup walnuts, crushed 2 teaspoons cinnamon OPTIONAL: coconut yoghurt or butter to serve! 1.Preheat … Continue reading Paleo Banana Bread.

Vanilla Choc Chunk Protein Cookies.

VEGAN, GLUTEN FREE, NO ADDED SUGAR! Makes:10 mini cookies Calories:57 1.4g Fat | 5.4g Protein | 5.1g Carbs INGREDIENTS 1 can chickpeas, drained, rinsed and peeled 1-2 tablespoons water 40g MTS protein powder (vanilla OR any flavour of choice) 50g dark chocolate chunks METHOD In food processor or blender, puree chickpeas Add water and protein powder and … Continue reading Vanilla Choc Chunk Protein Cookies.

Protein Cheesecake.

Makes 9 bite size cupcakes Calories:107 5.3g Fat | 7.2g Protein | 8g Carbs INGREDIENTS 34g (1 scoop) MTS Nutrition Machine Whey Protein Powder (Vanilla Flavour) 1/2 cup fage 0% fat greek yoghurt 200g kroger low fat cream cheese 2x egg whites 5g splenda (or sweetner of choice) 1 tbsp cinnamon powder 1 tbsp vanilla … Continue reading Protein Cheesecake.

Banilla Protein Cookies.

*makes 10 =83 calories per serve (2g F | 4g P | 13g C) 2 large or 4 small bananas 80g rolled oats 40g Vanilla protein powder 30g choc chips OPTIONAL: raisins, sultanas, cranberries, coconut, nuts etc (Please note: Any additions are not included in photos or macro breakdown above!)   Peel the bananas, add … Continue reading Banilla Protein Cookies.

Choc Protein Cookies

Makes:12 mini cookies Calories: 73 3.3g Fat | 6.2g Protein | 5.1g Carbs INGREDIENTS 80g rolled oats 60g choc protein powder (I used Rule1 choc fudge) 3 tbsp natural peanut butter 1 tbsp organic coconut oil 1/2 cup water (approx) METHOD Line tray with baking paper and set aside In a large mixing bowl, mix together … Continue reading Choc Protein Cookies


*serves 4 =150 calories per serve (8.7g F | 2.8g P | 18.2g C) 20g Shredded Coconut 1 Granny Smith Apple 40g Dates 40g Almonds   Combine all the above ingredients into a blender Process until combined Remove and place into dessert bowl Chill in fridge for 10-20 minutes Serve with a dollop of greek yoghurt … Continue reading C.A.D.A.


*serves 4 =278 calories per serve (C41g |F11g | P11g) INGREDIENTS: 2-3 red apple, peeled & diced 1.5 tsp ground cinnamon 0.5 tsp nutmeg 0.75 cup milk 1 tbsp butter, softened 2 eggs 1 tsp vanilla essence 1.5 cup oats 0.25 cup shredded coconut COOKING INSTRUCTIONS: Toss apples in a large bowl with the cinnamon … Continue reading SLOW COOKED APPLE COBBLER

1 Carb Protein Pancake.

*serves 1 = approx. 75 calories (0g F | 18g P | 1g C) 1g baking powder 15g protein powder of your choice (I used Vanilla) 1 egg white 1 tsp cinnamon 0.3cup water (or enough for desired consistency) Add protein and water to a shaker bottle and shake to mix. In a mixing bowl, … Continue reading 1 Carb Protein Pancake.

Peanut Proat Cookies.

*serves 1 = 303 calories (9.6g F | 22.1g P | 36.4g C) 110g ripe banana 20g oats 15g natural organic peanut butter 20g vanilla protein powder OPTIONAL ADDITIONS: Peanut butter mnms (as pictured), cinnamon, choc chips. Please note: any additions are not included in the above macro count!   Preheat oven to 220F Melt peanut … Continue reading Peanut Proat Cookies.


*makes 32 balls =68 calories per serve (C9g |F3g | 26g) INGREDIENTS: 160g rolled oats (gluten free) 100g crushed peanuts/pecan mix 1/2 cup honey or maple syrup 60g dark chocolate chips 100g dried cranberries 1/2 -2/3 cup naturally no stir peanut butter (adjust depending on the brand of peanut butter you use) 1 tsp vanilla … Continue reading NO BAKE OATMEAL COOKIE BITES

Breakfast Cookies

*makes 12 medium sized cookies =200 calories per serve (C20g |F10g | P5g) INGREDIENTS: 25g PB2 (powdered peanut butter) ¼ cup coconut oil, melted ¼ cup honey, warmed 1 cup old-fashioned oats 1 cup quick oats 1 ripe banana, mashed ½ cup dried fruit (I used cranberries) ½ cup seeds (I used sunflower & pepita seeds) ½ cup nuts (I used cashew … Continue reading Breakfast Cookies

Choc Chip Banana Bread Muffins

*makes 12 muffins (24 mini muffins) =104 calories per muffin (C15g |F4g | P2g) INGREDIENTS: 1 tsp Baking soda 100g Butter 100g Brown sugar 2 large Eggs 2 tsp cinnamon 220g White all-purpose unbleached flour 5 Mashed overripe bananas 100g Dark chocolate chips OPTIONAL: crushed nuts on top COOKING INSTRUCTIONS: Preheat oven to 350F (175C) … Continue reading Choc Chip Banana Bread Muffins


*serves 24 =166 calories per serve INGREDIENTS: 1 (12 ounce) package vanilla wafers 1/2 pound ground almonds 4 ounces white chocolate 1/4 cup tequila 1/4 cup orange marmalade 2 tablespoons light corn syrup COOKING INSTRUCTIONS: Crush 1 box of  vanilla wafers until they resemble crumbs and then mix in with 1/2 lb ground blanched almonds … Continue reading MARGARITA BALLS.

Banana & Coconut Muffins.

*makes 24 =128 calories per serve (C14g |F8g | P2g) INGREDIENTS: 1/3 cup melted coconut oil 1/2 cup honey 2 eggs 3 mashed bananas 1/4 cup milk 1 tsp baking soda 1 3/4 oat flour (ground oats) 3/4 cup shredded coconut 1 tsp vanilla extract cinnamon OPTIONAL TOPPING/MIX INS: – nuts, banana slices, cranberries, dried … Continue reading Banana & Coconut Muffins.

Pumpkin Spice Brownies.

*makes 6 =144 calories per serve (C15g |F8g | P3g) INGREDIENTS: 1 cup pumpkin puree 60g/ 2 tbsp natural peanut butter (room temp) 20g Sugar Free Drinking Chocolate (I used Avalanche) OR  cocoa powder ground cinnamon pumpkin pie spice 6 tbsp Pillsbury Sugar-Free chocolate Frosting OPTIONAL: Halloween candy of choice! COOKING INSTRUCTIONS: Preheat oven to … Continue reading Pumpkin Spice Brownies.


*makes 18 muffins INGREDIENTS: 1/2 cup almond milk room temperature 2 tablespoons distilled white vinegar 2 1/2 cups whole wheat pastry flour 1 tablespoon baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon cinnamon 2/3 cup agave 1/2 cup coconut oil melted and cooled slightly 1 tablespoon vanilla extract 1 1/4 cups mashed … Continue reading BANANA CHOC CHIP MUFFINS.

Choco Protein Pie

*serves 8 =210 calories per serve (C10g |F10g | P20g) INGREDIENTS: 2 scoops Chocolate Shakeology Protein (PURCHASE HERE) 250mL unsweetened Cashew Milk 250g Low Fat 2% Greek Yoghurt 0.25 cup Natural Creamy Peanut Butter 1 Graham Cracker Pie Crust COOKING INSTRUCTIONS: Combine yogurt, Shakeology, peanut butter, and cashew milk in a large bowl Mix well until … Continue reading Choco Protein Pie


*makes 8-10 INGREDIENTS: 100 g coconut oil 3 tbsp honey or sweetener of choice 2 tbsp cocoa powder 50 g desiccated coconut 50 g coconut flakes 50 g flaked almonds OPTIONAL: bran/ shredded wheat COOKING INSTRUCTIONS: Melt the the coconut oil on a low heat and mix with the honey/sweetener and cocoa powder to form … Continue reading RAW CHOCOLATE NESTS.


*makes 12 =120 calories per serve (C23g |F2g | P3g) INGREDIENTS: FOR THE CUPCAKES 1 1⁄2 c (180g) whole wheat flour OR coconut/almond flour 1 1⁄2 tsp baking powder 1⁄2 tsp baking soda 1 1⁄2 tsp ground cinnamon 1⁄2 tsp ground nutmeg 1⁄2 tsp salt 1 tbsp (14g) coconut oil, melted 1 large egg, room … Continue reading CLEAN CARROT CAKE.


*serves 1-2 – depends how generous you are 😉 INGREDIENTS: 2 large bananas, sliced & frozen 1/2 cup Ripple Foods Milk (dairy free) OR cashew milk 1 scoop Shakeology Cafe Latte Powder OPTIONAL MIX INS: shot of espresso, espresso mnms, coffee beans/powder, chocolate chips! INSTRUCTIONS: In a magic bullet, blender or food processor, blend frozen bananas … Continue reading MOCHA NICE-CREAM.