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…

Parmesan Baked Chicken

Ingredients: Marinade: 500g chicken breast cut into tenders 1 teaspoon of dried parsley 1 teaspoon of dried chives 1 teaspoon of minced garlic 1 tablespoon of red wine or apple cider vinegar 1 tablespoon of brown sugar Coating: 50g multigrain breadcrumbs 100g parmesan cheese 20g dried chives 125ml no-fat plain greek yoghurt + 125ml skim…

Low Carb Turkey Lasagne

Ingredients: 1kg of lean turkey mince 1 tablespoon of extra virgin olive oil 2 teaspoons of minced garlic 1 bag of baby spinach 1 tablespoon of tomato paste 1 can of diced tinned tomatoes half a cup of plain tomato pasta sauce 2 tablespoons of powdered chicken or vegetable stock 500g 97% fat free cottage…

Low-Carb Chocolate Pumpkin Brownies

Ingredients: 3 eggs 1/2 cup Queen sugar-free maple syrup 1 cup pumpkin puree (can substitute for sweet potato, will change the macros) 2 scoops of EHPlabs OxyWhey 1 tsp vanilla extract 1/2 cup coconut flour 1/2 cup cocoa powder 1/4 cup brown sugar 1/2 tsp dried coffee granules 1 tsp baking powder 1/2 cup dark chocolate…

Protein Stuffed Capsicums

Ingredients: 500g extra lean beef mince 4x red capsicums  1 cup of red kidney beans  1 cup of diced tinned tomatoes 1/2 cup of cooked brown rice  1 tablespoon of Mexican Mamasita ImYourFlavour 1 tablespoon of Cajun seasoning  1 tablespoon of oyster sauce  1 tablespoon of extra virgin olive oil salt & pepper Method: Pre-heat your…

Vegan Caramel Tarts

Ingredients :  Base  1/2 a cup of almond meal 1/2 a cup of raw cashews 1/2 a cup of raw macadamias 1 cup of pitted dates 1/4 a teaspoon of cinnamon 1/4 a teaspoon of salt “Caramel” 1 cup of pitted dates 3 tablespoons of soy or coconut milk 1 teaspoon of vanilla extract Method…