3 Ingredient Protein Cookies

Ingredients: 2 bananas 90g of desiccated coconut 2 scoops of 1up Coconut Ice Cream Whey Protein Isolate Method: Preheat your oven to 180 degrees celsius and line a baking tray with baking paper In a large bowl thoroughly mash the bananas with a fork and add the coconut and protein powder, mix until well combined…

Peanut Butter Protein Slice

Ingredients: 50g puffed rice cereal one quarter of a teaspoon salt 2 scoops of 1up Nutrition Chocolate Peanut Butter Whey protein. Discount code: RYAN20 50g of FitMix Powdered Peanut Butter (add water until it forms peanut butter consistency) 110g Queen or Walden Farms Sugar Free Maple Syrup 110g 70% dark chocolate Method: Add all the ingredients…

Chicken & Quinoa Bake

Ingredients: 2 cups of pre-cooked white quinoa 500g pre-cooked broccoli florets (I boiled mine in some chicken stock until soft) 1 teaspoon extra virgin olive oil 600g raw chicken breast (cut into small cubes) 1 tablespoons of powdered chicken stock 3/4 teaspoon garlic powder 2 tablespoons all purpose flour 2 cups of lactose free low-fat milk 3…

Raspberry and Coconut Cheesecake

Ingredients: For the Crust 140g of ultra-light flora spread 90g of Natvia sugar-free granulated sweetener 40g of desiccated coconut 35g of coconut flour half a teaspoon of baking powder 1 scoop of 1up Nutrition Whey – Coconut Ice-Cream. 40% OFF discount code: RYAN20 For the Topping 250g of low-fat cream cheese 1 scoop of 1up Nutrition Whey – Coconut Ice-Cream. 40% OFF discount…

Thyroid Hormone – How it helps you lose fat

Thyroid hormone When we think of muscle building hormones the first ones that usually enter our mind are either testosterone or human growth hormone (HGH). However there are various other hormones in our body that have an effect on muscle growth but whose affects aren’t as prominent. Today’s topic is around the thyroid hormone and…

Cookies & Cream Protein Popsicles

Ingredients: 250g extra light cream cheese 170g no-fat plain greek yoghurt 60ml low-fat milk 6 crushed Oreos OR similar 1 scoop of 1up Nutrition Whey – Coconut Ice-Cream. 40% OFF discount code: RYAN20 2 tablespoons of artificial sweetener (optional and not completely necessary) Method: Combine all ingredients EXCEPT the Oreos in a large bowl and…

Ham & Quinoa Cups

Ingredients: 220g of cooked white quinoa 100g low-fat deli ham 1 whole egg 100g cooked vegetables (I used broccoli, carrot, celery & leek) 100g lactose-free grated cheese 100g lactose free cream cheese 1 teaspoon of vegetable stock salt & pepper Method: Preheat your oven to 180degrees celsius Combine all of the ingredients in a large…

Low Fat Chicken Satay Sticks

Ingredients: For the Chicken + Marinade 600g chicken breast (cut into tenderloin sized pieces) 1 teaspoon of crushed garlic 3 tablespoons of soy sauce 1pinch to 1teaspoon of dried chilli flakes (amount depends on how hot you would like it) 1 tablespoon of honey 1 tablespoon of extra virgin olive oil or rice bran oil…

Peanut Butter & Banana Protein Muffins

Ingredients: 3 scoops of 1up Nutrition Whey Protein (discount code: RYAN20) 50g ieatprotein – powdered peanut butter (discount code: RYAN10) 3 over ripe bananas, mashed 3 whole eggs 80g coconut flour 1/4 cup soy/lactose free milk if needed for consistency Method: Preheat oven to 180degrees celsius Combine all ingredients in a large bowl and mix thoroughly until it…

Healthy Snickerdoodle Cookies

Ingredients: 3 scoops of 1up Whey Protein – Cinnamon French Toast 1 cup of wholemeal plain flour 1/2 a cup of stevia powder 1 egg white 1/2 a cup of sweet potato puree 1 teaspoon of vanilla extract 1 teaspoon of baking powder Method: Preheat your oven to 180degrees Add all of the ingredients into…