Chia and Chocolate Pudding

Ingredients: 1 scoop of 1up Nutrition – Whey Protein. 20% OFF code: RYAN20 4 tablespoons of chia seeds 1 1/2 cups of coconut or soy milk 2 tablespoons of raw or brown sugar 1 teaspoon of vanilla essence 2 tablespoons of cocoa powder   Method: Mix the chia seeds into the coconut milk and place…

5 Holiday Shred Tips to Avoid Belly Fat

5 Holiday Shred Tips to Avoid Belly Fat By Ryan Spiteri The Holidays are a great time of the year to enjoy family and friends and set ambitious goals for the upcoming year. Unfortunately – the holidays are not very kind to most people’s waist-line! The reality of the Holidays is that most people pack…

Choc-Mint Protein Slice

Ingredients: 2 scoops of 1up Nutrition – Whey Protein. 20% OFF code: RYAN20 2/3 of a cup of baking stevia 1/3 of a cup of cocoa powder 1 tin of black beans or chick peas – drained and rinsed 3 egg whites 2 tablespoons of butter (can substitute with coconut oil for dairy free) 1 teaspoon…

The TRUTH about Losing Fat and Gaining Muscle

Big muscles and low body fat. It’s what every guy wants. Or at least every guy who cares about his physique. We see the dudes on the magazine covers, on Instagram, and even in the gym who have the ‘ideal’ physique, and admire the features they all have in common – a visible six-pack cannonball…

Strawberry Ripe Protein Bars

Ingredients: 60g of freeze dried strawberries 60g of moist shredded coconut 2 scoops of 1up Coconut Ice-Cream Whey Protein (20% OFF code: RYAN20) 5 tablespoons of unsweetened soy milk 100g of dark chocolate Method: In a food processor pulse the freeze dried strawberries until they are almost completely powder In a bowl add the strawberries coconut,…

Choc-Coconut Protein Truffles

Ingredients: 1/2 cup almond meal 1/4 cup desiccated or shredded coconut 1/4 cup of psyllium husk 1/8 of a cup of quick oats 1 cup 1up Nutrition Coconut Ice-Cream Whey Protein 1/4 cup cocoa powder a pinch of himalayan pink salt a few drops of coconut extract or essence 1/4 cup sugar-free dark chocolate 1/4 cup honey 1/4 cup water…

High Protein-Low Carb Pancakes

Ingredients: 1 scoop of 1up Nutrition Whey Protein Isolate Coconut flavour (DISCOUNT CODE: RYAN20) 3 egg whites 1 whole egg 60g of Almond meal Fresh berries Method: Mix all of the ingredients except the berries in a bowl until smooth and no lumps Heat a non stick frypan over medium heat Once the frypan is…

Mini Protein Donuts

Ingredients: 2 scoops of 1up Nutrition Whey Protein isolate Coconut flavour (DISCOUNT CODE: RYAN20) 100g of steamed pureed pumpkin 15g of self raising flour Method: Preheat your mini donut maker Mix one and a half scoops of the Whey Protein, the pumpkin and the flour together until it is well combined and has no lumps…