These shakes look absolutely AMAZING – blend one up with this easy recipe that’s lowcal and high in excellent Bio-Synergy protein.
- 1 mango (peeled, pitted, and coarsely chopped)
- 1 1/4 cups plain low-fat yogurt
- 4 tablespoons honey
- 1 tablespoon fresh lime juice
- 1/4 teaspoon freshly grated lime zest
- 1 banana
- 10 medium strawberries
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon freshly grated lemon zest
- 1 scoop Whey Better/Skinny Protein/Activate Vanilla
- 1 scoop Whey Better/Skinny Protein/Activate Strawberry
- In a blender, whirl the mango; 3/4 cup plain low-fat yogurt; 2 tablespoons honey; the fresh lime juice; 2 ice cubes; 1 scoop Vanilla Protein and the freshly grated lime zest until smooth. Divide mango-lime smoothie between 2 straight-sided glasses and set aside.
- Rinse blender, then whirl the banana; the strawberries; 1/2 cup plain low-fat yogurt; 2 tablespoons honey; the fresh lemon juice; 2 ice cubes; 1 scoop Strawberry Protein and the freshly grated lemon zest until smooth. Layer banana-strawberry smoothie onto mango smoothie, gently spooning mixture around inside edge of each glass to create a clean horizontal line.
Found anything better? What’s your favourite protein shake recipe?
Keep cool with this delicious, healthy, and low-cal whey Ice Cream recipe!
- 1 scoop Chocolate or Vanilla Whey Better http://bit.ly/NJfmzZ
- 8 oz Vanilla Almond Milk
- 1 tsp. flaxseed oil
- 1/2 large banana (optional)
- 1/2 T. black strap molasses (optional)
1) Blend all in blender to smooth consistency.
2) Pour into a flat Tupperware container (This will speed up the freezing process).
3) Freeze for about 2 hours, until very thick, but not rock solid (varies depending on freezer).
4a) Remove from freezer, let thaw just a little, stir and eat with a spoon!!
4b) If you would like a better consistency, instead of eating it, you can stir it up some more and freeze for one more hour and enjoy!
I’ve had so much going on in life recently with loads of stress that I haven’t been thinking about my diet or training. What’s been really great though is that I haven’t needed to think as I’ve just done it automatically. My diet has improved massively since starting the 12 week challenge and I’ve followed the advice of Ann at FamouslyFit nearly all the time and the result is I’ve lost nearly a stone in weight and 2 inches from my waist. I do think the training has contributed to this though as I’ve been spinning, cycling, running and swimming to train for my triathlon. I do think that a huge benefit of the advice I got on healthy eating and the Whey Better protein is that I now have a very healthy breakfast which sets me up for the day. I was skipping or having a bacon or sausage butty but now I have a Fruit Smoothie 5-6 days a week. This is made in about 30 seconds with frozen strawberries, apple juice and 2 scoops of protein powder. It tastes great and fills me up.
The triathlon is in two weeks, it’s only a super sprint but it’s hopefully the first of many triathlons of varying types. I’ve also started fundraising for Cancer Research UK, and theres a donation page at http://www.justgiving.com/John-O-Flynn
They are great for snacking or complementing smaller meals.
- 3-4 egg whites
- 150g raw oats
- 250g whey protein powder
- 1 can of light condensed milk
- 150g mince soy
- 100g dried cranberries
- 100g dried fruits (you can use crushed nuts)
- 400-500ml of water
- Beat the egg whites until they are really foamy; add oats and soy and mix with spoon.
- Add the rest of the ingredients and mix. Add more water if the mixture is too thick.
- Use a bit of olive oil to grease baking tray. Spoon out the mixture onto the baking tray (about 1 inch thick) and put it to oven (Gas 5) until it’s light brown on the top and not runny in the middle.
- Leave it to cool and then cut into small portions.
Out of that I had about 26 portions, 50g each.
One 50g bar contains:
- Energy – 120kcal
- Protein – 11g
- Carbohydrates – 20g
- Fat – 1g
Try to add more protein powder, water and egg whites instead of condensed milk for less carbs and more protein.
Well you better – properly made muffins can be a fantastic source of protein, fruits, oats, and a number of other heart-healthy ingredients. Take a bite of these deliciously protein-infused muffins, and you’ll see why!
- 300g self-raising flour
- 1 tsp bicarbonate of soda
- 100g light muscovado sugar
- 50g porridge oats , plus 1 tbsp for topping
- 2 medium bananas , the riper the better
- 284ml carton buttermilk
- 2 scoops Skinny Protein Powder/Whey Better
- 5 tbsp light olive oil
- 2 egg whites
- 150g punnet blueberries
- Heat oven to 180C/fan 160C/gas 4 and line a 12-hole muffin tin with paper muffin cases. Tip the flour and bicarbonate of soda into a large bowl. Hold back 1 tbsp of the sugar, then mix the remainder with the flour and 50g oats. Make a well in the centre. In a separate bowl, mash the bananas until nearly smooth. Stir the buttermilk, oil and egg whites into the mashed banana until evenly combined.
- Pour the liquid mixture into the well and stir quickly and sparingly with a wooden spoon. The mix will look lumpy and may have the odd fleck of flour still visible, but don’t be tempted to over-mix. Tip in the blueberries and give it just one more stir. Divide the mix between the muffin cases – they will be quite full – then sprinkle the tops with the final tbsp of the oats and the rest of he sugar. Bake for 18-20 mins until risen and dark golden. Cool for 5 mins in the tray before lifting out onto a rack to cool completely.
202 kcalories, protein 5g, carbohydrate 36g, fat 5 g, saturated fat 0,8g, fibre 2g, sugar 14g, salt 0,59 g
Alright, so it’s a few weeks late to celebrate Fishmas in proper style, but it’s never too late to enjoy the amazing heart and health benefits of a delicious sea-faring steak. I’ve chosen to run ahead with salmon for this recipe, but feel free to swap in a whiter fish to match your tastes.
- 2 salmon fillets (about 125g/4½oz each)
- 1 tbsp Creole or Cajun seasoning mix
- 100g/ 4oz basmati rice
- 400g can black-eyed beans , rinsed and drained
- 1 tbsp hot pepper sauce
- 1 tbsp clear honey
- 2 limes , 1 juiced, 1 cut into wedges
- small bunch coriander , roughly chopped, plus extra to serve
- Heat the grill to hot. Roll the salmon in the Creole seasoning to cover. Cook the basmati rice following pack instructions, adding the black-eyed beans for the final 2 mins of cooking. Drain, place back in the pot and cover with a lid.
- Grill the salmon fillets for about 8 mins without turning. While they cook, mix together the pepper sauce, honey and lime juice. Stir the coriander through the rice, drizzle the sauce over the salmon, scatter with extra coriander leaves, and serve with the lime wedges.
581 kcalories, protein 41g, carbohydrate 67g, fat 16 g, saturated fat 3g, fibre 8g, sugar 10g, salt 0,6 g
Top things off with a little easy-peazy lemon squeezing (or your other favourite fish garnish), and you’re looking at a healthy dinner and a healthy heart! Enjoy!
Now I know what you’re thinking: Tofu schmofu, right? WRONG. Tofu is chalk full of phenomenal proteins, and can give an extra shot to your immune system. If variety is the spice of life, send a jolt of electricity down your taste buds by tossing in some tofu tonight.
Because abs need food too.
- 1 tbsp sesame oil
- 2 cloves garlic
- 1 green chilli, deseeded and chopped
- Thumb-sized piece of fresh ginger, peeled and finely sliced
- 200g tofu, cubed
- 4 runner beans, thinly sliced
- 400g tiger prawns
- 200mL fish stock
- 2tsp fish sauce
- pinch of sugar
- Heat the oil in a large wok until smoking. Add the garlic, chilli and ginger and stir-fry for 2 minutes.
- Add the tofu and the beans, cook for 2 minutes then add the prawns. Cook for 30 seconds then add the stock, fish sauce, and sugar.
- Bring to a boil, bubble for 2 minutes and serve immediately.
Who says the burger has to be an unhealthy indulgence? Turn that frown upside town when you pass by your formerly-favourite greasy spoon burger joint, and sink your teeth into this amazingly healthy alternative, that still tastes great!
Careful - your mouth is watering.
For The Relish:
- 250g cooked peeled beetroot (not in vinegar), finely diced
- 1 small red onion , finely chopped
- 2 tbsp chopped parsley
- 2 tsp olive oil
- 2 tsp wholegrain mustard
- Little Gem lettuce , to serve
- Wholemeal pitta bread , to serve
Tip turkey into a bowl with the thyme. Finely grate in the zest from the lemon and add a little seasoning. Use your hands to mix the ingredients well, then shape into 4 patties. Chill until ready to cook. Can be frozen for up to 1 month.
Mix the beetroot with the juice from ½ the lemon, onion, parsley, oil and mustard. Grill, griddle or barbecue the burgers for about 6 mins each side and serve with the beetroot relish, lettuce and pitta breads.
TIP: These turkey burgers freeze well, so why not make double and freeze for another time?
Nutrition per Serving
183 kcalories, protein 30g, carbohydrate 7g, fat 4 g, saturated fat 1g, fibre 2g, sugar 6g, salt 0,5 g