This is my best healthy frittata recipe that is oven-baked and perfect for guys and gals wanting a healthy meal loaded with benefits.
While this is a vegetarian recipe, it's also great for anyone wanting a delicious oven-baked healthy meal.
Let's get cooking!
To make a healthy frittata recipe takes a tad of patience, but the results are SO worth it, with a delicious meal that's packed with goodness.
So what's so good about a healthy frittata?
Let's take a look!
Mushrooms
All types of edible mushrooms contain muscle-building protein and fiber. They also contain B vitamins, plus a powerful antioxidant called selenium.
Selenium helps to support the immune system and prevent tissue and cell damage.
Spinach
Spinach is an excellent source of iron, vitamin K, vitamin A, vitamin C and is a decent source of manganese, magnesium, iron and vitamin B2. These vitamins support everything from muscle eye, eye health, bone health to heart health.
Eggs
Eggs are high quality sources of protein and also contain rich sources of vitamin B2, selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
With 8 eggs packed into this healthy recipe, this vegetable frittata is protein-rich and full of other vitamins and minerals. The best part is, you can eat vegetable frittata any time of day.
It’s the perfect healthy breakfast, lunch, dinner, or even brunch!
How'd you go with your healthy frittata recipe? Let me know in the comments below!
]]>This is my favourite homemade granola bar recipe!
While it is vegetarian as is, you can easily swap out the honey for rice malt syrup to be vegan as well.
Below I've also explained the benefits of granola bars, more great reasons to bake these up today!
Need a quick healthy snack with bragging rights? You'll love this easy recipe!
If you find it easier to watch, here’s a video on how to make healthy homemade granola bars with bananas:
Granola bars are delicious and a great snack for on-the-go, but just how healthy are they?
Here's some interesting facts about granola bars you might not know.
Homemade Granola Bars Are a Great Source of Dietary Fiber
Whole grain oats and nuts, two main ingredients in most granola bars, contain dietary fiber, which helps to regulate digestion. From just 1/3 cup of granola, you'll get about 4 grams of fiber, making granola bars a great source of this nutrient.
They may also help control your blood sugar and promote a feeling of fullness after eating, allowing you to cut calories with less hunger.
Granola Bars Can Lower Bad Cholesterol
Soluble fiber found in oats is particularly helpful for lowering bad cholesterol levels. The soluble fiber binds to bile acids, which contain cholesterol, in your digestive tract and removes them from your body.
LOADS of Healthy Fats!
The healthy fats in granola bars come from the nuts, seeds and oils it contains. A serving of granola bar can give you about 4 grams of monounsaturated fatty acids and about 4 grams of polyunsaturated fatty acids. These two forms of fat may help lower cholesterol and blood pressure and reduce inflammation.
Among other things, these effects can help to prevent or manage heart disease, diabetes, cancer and inflammatory conditions. Omega-3 fatty acids, a type of polyunsaturated fatty acid, found in granola are essential for proper brain function.
Great Source of Protein
The raw cashews in this homemade granola bar recipe are excellent sources of protein. Considered the golden nutrient of muscle-building, the amino acids in protein can repair muscle tissue after a hard work-out.
Whether you have granola bars for breakfast, before work or before your workout, eating these homemade granola bars will help you kickstart your day. Their protein, healthy fats and dietary fiber have so many health benefits and make them a great healthy snack you can have anywhere.
How'd you go with your healthy homemade granola bars? Let me know in the comments!
]]>
This healthy red enchilada sauce is the answer!
This delicious, vegan sauce is perfect for dipping vegetables and corn chips in, plus contains a range of carefully-chosen healthy ingredients to make sure it can be a healthy side for dinner.
This healthy enchilada sauce is made with fresh onions, chilies and tomatoes that are filled with nutrients that can help to lose weight and promote digestive health.
This is super easy to make! Let's get started.
Here's how to make a healthy enchilada sauce that'll leave your guests gagging for more!
Cumin is a nutritional powerhouse with high iron content and cancer prevention properties. The most common traditional use of cumin is for indigestion. Research has confirmed cumin may help improve digestion.
Cumin also increases the release of bile from the liver. Bile helps digest fats and certain nutrients in your gut. In one study, 57 patients with irritable bowel syndrome (IBS) reported improved symptoms after taking concentrated cumin for two weeks.
Cumin may also be helpful for people trying to lose weight. One study involving overweight adults compared the effects of cumin with a weight-loss medication and a placebo on weight. After 8 weeks, the researchers found that the cumin and weight-loss medication groups both lost significant amounts of weight. People in the cumin group also experienced a decrease in their insulin levels
Cumin seeds are naturally rich in iron, a mineral that can promote muscle cell growth and combat fatigue during your work-outs. One teaspoon of ground cumin contains 1.4 mg of iron, or 17.5% of the RDI for adults. Few foods are as iron-dense as cumin, so it’s a great iron source, even when used in small amounts as a seasoning.
This red enchilada recipe can make any healthy snack taste even more amazing. What's great about this healthy sauce is that it contains cumin, and is suitable for a vegetarian and vegan diet.
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How'd you go with your healthy red enchilada sauce? Let me know in the comments.
]]>Absolutely not!
This healthy keto spaghetti squash recipe is a healthy alternative to pasta that's just as good, if not better, as it is low carb, low calorie, and just all round delicious!
This is a great healthy swap for anyone following a keto diet.
There are also a number of great health benefits to spaghetti squash below -- more great reasons to make this tasty healthy keto dinner asap!
Let's get started!
Here's how to make this delicious, keto-friendly spaghetti squash.
If you find it easier to watch, here’s a video on how to make this healthy keto spaghetti squash:
Besides being low-calorie and low-carb, spaghetti squash has loads of other healthy benefits as well.
Spaghetti Squash is Packed with Vitamins & Minerals
Spaghetti squash delivers potent amounts of fiber and vitamins C and A to your body, which can all support muscle-growth. It's also rich in B vitamins riboflavin, niacin, and thiamin. These vitamins help to promote optimal cellular function in the body.
Potassium, a mineral that maintains proper muscle and nerve function. This is also present in spaghetti squash, making it helpful for bodybuilding guys and gals.
Great Source of Fiber
The American Heart Association says consuming fiber on a regular basis improves health by reducing the risk of cardiovascular disease and lowering cholesterol. Spaghetti squash contains a fair amount of fiber, with 2.2 g, or 9 percent of the RDI, per 1-cup serving. Fiber may also help in weight reduction as it makes you feel fuller longer.
Omega 3 + Omega 6 Fats
Another reason to consume spaghetti squash is for its omega-3 and omega-6 fats content. Omega 3 fats are associated with the prevention of inflammation, which may cause heart disease, arthritis, and certain types of cancer. Omega 6 fats are also linked to proper brain function. It is critical to maintain the ideal 1:1 ratio of these fats to help keep you sharp for exercising.
This healthy spaghetti squash recipe is a great alternative to a well-known Italian favorite. If you love pasta and on a ketogenic diet, now you don’t have to choose between the two of them.
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How'd you go with your healthy spaghetti squash? Let me know in the comments!
]]>That's why you're going to love this coconut chia pudding recipe!
Not to mention, this recipe is gluten free, vegetarian and vegan, making it a great choice for anyone with dietary preferences.
This recipe is an easy healthy dessert that tastes great and is perfect as a cheat meal.
Without further ado, let's get cooking!
Here's how to make a scrumptious coconut chia pudding recipe with coconut milk.
If it’s easier to watch, here’s a video on how to make healthy coconut chia pudding:
As if you needed more convincing to bookmark this recipe, here are some of the top benefits of both coconut milk and chia seeds.
Is the hype around coconut milk justified?
Let's take a look at the benefits of coconut milk.
Coconut Milk May Help Weight Loss and Boost Your Metabolism
Studies show that the medium-chain triglyceride (MCT) fats in coconut milk may aid weight loss and strengthen your body’s metabolism.
Coconut Milk Can Help Fight Viruses and Bacteria
The MCTs fats in coconut milk can reduce the levels of viruses and bacteria that cause infections in different parts of the body.
Coconut Milk Can Help Build Muscle
There is evidence that medium-chain triglycerides (MCT) fatty acids can enhance physical performance and build muscle by increasing energy expenditure.
Coconut Milk May Prevent Overeating
Coconut milk is high in healthy fats, which will help keep you full and prevent overeating or snacking throughout the day.
Coconut Milk Provides Electrolytes and Prevents Fatigue DOMS
Coconut milk provides essential minerals that help prevent dehydration. Replenishing electrolytes is important for your body, especially after a work-out. Electrolytes help prevent exhaustion, plus muscle aches or cramps that can result from exercise.
I'm sure you've also heard chia seeds being described as as "superfood", but just how healthy are they and what are the benefits exactly?
Chia Seeds Contain Important Bone Nutrients
Chia seeds are high in calcium, phosphorus, magnesium and protein which all help to maintain bone health.
The calcium content is particularly impressive and may be higher than most dairy products. Just one ounce of chia seeds contains 18% of the RDI.
Chia Seeds Contain High Protein and Fiber Content
Protein contains amino acids, which are the building-blocks for optimum muscle growth. When training to gain muscle, a high fiber intake removes waste that can exert biochemical stress on the body.
Chia Seeds Contain Antioxidant Properties
Chia seeds are high in antioxidants that can help combat oxidative stress associated with inflammation.
Chia Seeds Can Prevent Skin Damage
Chia Seeds antioxidants speed up the skin’s repair systems and prevent further damage. Taking chia seeds can prevent premature skin aging due to inflammation and free radical damage.
Chia Seeds May Help Heart Health
Chia seeds have the ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health.
Chia Seeds and coconut milk are some of the healthiest superfoods for your body. It’s a great go-to snack for after your workout that’s not only refreshing, but can help build muscle in addition to a huge range of other benefits. muscle-building too.
For more recipes to help you gain muscle, check out my liquid golden milk and home-made almond butter.
Be sure to join our newsletter for more delicious recipes, plus our best training and diet tips.
How'd your healthy coconut chia pudding recipe turn out? Let me know in the comments!
]]>
In this healthy broccoli salad recipe, get unique, delicious twists on a vegetarian-friendly broccoli salad that anyone can make super quick! I have also included a healthy salad dressing to go with this.
Don't forget to check out the benefits of broccoli below and subscribe to our newsletter for more great recipes just like this!
Let's get cooking!
Here's how to make this easy, vegetarian-friendly broccoli salad.
Dressing Ingredients
So, why is broccoli so great for bodybuilding guys and gals anyway? Well, it not only gives you strong bones, but also benefits to help you live a healthier life.
Here’s everything you need to know about broccoli.
Broccoli Contains Cancer-Fighting Properties
Broccoli belongs to the cruciferous vegetable family, which means that broccoli supplies many nutrients and very few calories. Eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; particularly lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter bite, is also what gives them their cancer-fighting power.
Broccoli Strengthens Bones
Poor vitamin K intake is linked with a higher risk of bone fractures, which won’t help you prevent injuries during a work-out. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100 percent of your daily need. Broccoli also provides calcium, providing 43 milligrams in one cup.
Broccoli Makes You Look Younger
The antioxidantvitamin C, when eaten in its natural form (in fresh produce rather than supplements) can help to fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture. Most people think of citrus fruits such as oranges when trying to increase vitamin C intake. Good news. Broccoli also provides 81 milligrams of this powerful antioxidant in just one cup. That’s more than what you need in an entire day.
Broccoli Can Improve Cardiovascular Performance
Recent studies continue to show that broccoli can lower levels of LDL-cholesterol in our bloodstream, which helps to support heart health. In fact, one recent study showed a drop of LDL-cholesterol by about 2.5% after eating only 1/3 cup of broccoli per day for 3 months.
Broccoli Supports Eye Health
Two—lutein and zeaxanthin—play an especially important role in the health of the eye and high-concentrations of broccoli have them. Research is currently examining the role of foods such as broccoli in preventing and reducing eye problems such as macular degeneration. Keep your eyes sharp to improve your exercise performance. By paying attention to what your doing at the gym, you’ll be more aware of how to achieve proper form when you work-out.
Broccoli salad is the perfect lunch to take to work or for dinner. You’ll get lots of Vitamin K, calcium and Vitamin C. For more nutritious recipes packed with bone-building vitamins, Check out more delicious healthy recipes here.
For more of our best recipes, nutrition and workout tips, be sure subscribe to our newsletter here.
How'd you go with your healthy broccoli salad? Let me know in the comments!
]]>While I love some of the vegan recipes I've posted, this one holds a special place in my heart because I love the idea of healthy cookies -- if they are healthy vegan cookies -- I'm completely sold!
Of course, these are a treat and not necessarily something you should be having every day. Instead, if you're following the world's best workout programs, you'll know these are perfect for cheat / refuel meals.
This particular recipe will help you make friends for life. So delicious, yet so moist and healthy.
I can hear you salivating from here -- let's get baking!
So here is the best vegan chocolate chip cookies recipe that'll win you friends for life!
If you find it easier to watch, here's a video on how to make healthy vegan chocolate chip cookies:
Non-vegan cookies have higher saturated fat and cholesterol content due to butter and dairy milk. The body needs some fat to burn energy and provide a back-up energy source, but too much fat can lead to obesity. Vegan cookies can be both healthy and satisfy your sweet tooth at the same time.
Additionally, for those with other dietary restrictions such as lactose intolerance, vegan cookies are a great way to enjoy the treat without nasty side effects.
So, when exactly should you chow down on your vegan cookies?
Remember, it's all about timing. Eating food at the wrong time after a workout doesn’t just upset your stomach; it can also lead to a delayed recovery.
Proper timing with nutritious snacks like vegan cookies will help you perform at your best and lead to some of the results our SHREDDED guys constantly get.
I recommend eating treats like this for prescribed refuel days in the program. Refuel days are earned after the first few weeks of SHREDDED, which helps bring the most amount of results in the shortest timeframe.
It's not a "reward" as much as it is a stage of the program.
The Best Part About My Vegan Cookies Recipe is….
You’re making them yourself!
As all of us know, processed foods come with all sorts of warnings and labels, where you are not sure where the product actually comes from and what you're eating exactly. When you're eating my vegan cookies, you know you're both a boss for making them, plus you know what's in them.
Did I mention that vegan cookies are the stuff my dreams are made of?
Vegan chocolate chip cookies are a great treat. They’re 100% unprocessed, low-fat and pack a decent amount of protein. Along with vegan chocolate chip cookies, try some of my other low-fat sweet recipes like sugar-free Nutella and delicious ketogenic lava cake. All my recipes are great healthier alternatives for guys and gals wanting healthier options.
Want more goodness? Be sure to subscribe to our newsletter here, plus you'll get some of my best training and diet tips to help you with your fitness journey.
Once you taste these vegan cookies, you won't go back!
Get cooking and feel free to send me some your healthy cookie pics on Instagram!
]]>Leek and potato soup is the perfect low-calorie meal packed with nutrients to protect your heart, give you strong bones and strengthen your endurance during a workout.
Today I'll show you how to make tasty, yet healthy leek and potato soup. This recipe is one of my favourites for dinner and includes a vegetarian option.
Let's get cooking!
Here’s how to make this healthy soup:
If you find it easier to watch, here’s a video on how to make this tasty low-calorie leek and potato soup:
So just how healthy is potato and leek soup? Is it really a comfort food?
Let's look at some of the benefits of the ingredients.
Leeks are Loaded with Vitamins
Leeks are great sources of vitamins A and K, which help build strong bones and strengthen the immune system. Plus, these aren’t the only nutrients that leeks contain. This healthy vegetable is packed with folic acid, niacin, riboflavin, magnesium and thiamin.
Studies show that B vitamins like niacin and riboflavin in leeks may even support heart health.
Leeks Protect Blood Vessels
Kaempferol, a natural flavanol found in leeks, acts as an anti-oxidant to reduce oxidative stress in the body. Studies also show that kaempferol can protect blood vessel linings from damage. It does this by increasing the production of nitric oxide (NO) to help the blood vessels dilate and relax. So, by consuming leeks, you’ll not only have improved blood circulation, but also enhanced exercise performance as well.
Leeks vs. Onions
If you’re wondering why leeks look like they’re overgrown green onions, you may want to turn to the vegetable’s family tree. Leeks and onions are both part of the allium family—the same genus that garlic, chives and shallots share too.
However, though related, leeks are richer in certain vitamins and minerals than onions. Leeks surpass onions in iron, calcium content (with the exception of green onions) and Vitamin C. Plus, they contain vitamin A, a nutrient that all onions lack.
Potatoes also have a number of great health benefits. As we talked about in my healthy hash browns recipe, it's more in the way potatoes are cooked that can lead to a healthy vegetable being considered unhealthy.
Potatoes Can Aid Weight Loss
Potatoes reduce your appetite and make you feel full after eating them. Therefore, it’s best eat leek and potato soup after you work-out. Burning calories increases your appetite, so a small bowl of this healthy goodness may help you suppress it.
Potatoes Can Improve Muscle Movement
Potatoes contain a nutrient called Choline that improves muscle movement. So, sip up that leek and potato soup. Strong muscles and muscle groups help you train harder and maintain healthy bone density.
Potatoes Can Help Metabolize Food
Leek and potato soup can be a great source of vitamin B6, which boosts your metabolism by breaking down carbohydrates and proteins.
Potatoes Can Keep Your Heart Healthy
The fiber in potatoes can help lower the risk of heart disease by reducing the total amount of cholesterol in the blood. Other nutrients in potatoes that support heart health include potassium, vitamin C, and vitamin B6.
Potatoes Can Strengthen Your Bones
Potatoes contain iron, phosphorous, calcium, magnesium, and zinc to keep your bones strong and healthy.
This low carlorie, healthy variation on the classic leek and potato soup is a family favourite that can also be served for lunch or dinner.
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How'd you go with your healthy leek and potato soup? Let me know in the comments!
]]>Of course we all have!
If you're anything like me, you love the taste of muffins, but they can cause bloating and digestion issues if you use traditional ingredients often found in supermarkets or fast food outlets.
So YOU WILL LOVE this recipe for healthy banana muffins!
These muffins are great as a healthy snack and a great alternative to traditional muffins that are high in carbohydrates and saturated fat and can leave you feeling just awful.
These are also great for bodybuilders for refuel / cheat meals, which help you restore glycogen while providing a great mental boost.
Chuck on that apron, let's get baking!
If you find it easier to watch, here's a video on how to make this healthy banana muffins recipe:
Traditionally banana muffins are awful in terms of nutritional value. This recipe is a different story because it uses more natural, whole ingredients that are less likely to cause digestion issues.
At Hustler, we believe in sustainable nutritional programming. It's okay to have snacks like this when following our programs. It is not the opposite of a "diet", it's part of a sustainable, long term approach to health and fitness. Banana muffins can be a great pre-workout breakfast or mid-morning snack at work. They can also help you win over new friends!
These healthy whole-wheat muffins are packed with fiber and other benefits from the bananas themselves. So, to remind you, here's some other reasons why bananas are the bomb for almost everyone, including bodybuilders:
Bananas Contain Many Important Nutrients
Bananas are packed with muscle-building nutrients, notably fiber and several antioxidants. Plus, they’re basically fat-free. In one medium sized banana you’ll reap:
Bananas May Moderate Blood Sugar Levels
Studies show that bananas’ pectin, plus resistant starch when unripe, may moderate blood sugar levels after meals.
Bananas May Support Heart Health
Bananas are a great dietary source of potassium, which helps to maintain heart health, especially blood pressure control. Studies show that people with a potassium-rich diet have up to a 27% lower risk of heart disease.
Plus, don’t forget magnesium! Bananas have a decent amount of this nutrient, which is also important for heart health.
Bananas Can Reduce Your Appetite to Help You Lose Weight
Both pectin and resistant starch have been shown to have appetite-reducing effects and increase the feeling of fullness after meals.
Bananas May Have Benefits for Exercise
Bananas are like gold for athletes. Because of their high mineral content and easily digested carbs, bananas may help reduce muscle cramps and soreness from exercising. Don’t hesitate to eat one before your work-out.
Start the day right with this healthy breakfast muffin! These are great for taking to work and sharing with the family.
Stay in touch with our Hustler newsletter here for more downright amazing healthy recipes for guys and gals of all shapes and sizes!
How'd you go with these healthy muffins? Let me know in the comments below!
]]>Almond butter is a nutrient-filled, bone strengthening, and bodybuilding spread designed to help you exercise more efficiently.
This recipe is also great for:
And not to mention it's pretty delicious, especially when adding a dash of cinnamon. It's also a better option than peanut butter for most people as it has a number of great benefits that we'll go through.
Let's make some healthy almond butter!
Almond butter is super easy to make, and depending on your processor can be made in only 1-2 minutes.
Optional (to taste):
If you find it easier to watch, check out this video for a creamy, vegan, keto almond butter recipe:
Almond Butter Can Aid Weight Loss
Healthy fats and dietary fiber stop you from overeating because they make you feel fuller. Almond butter has a ton of these. So, after dipping a bunch of carrots in this tasty spread, don’t expect to feel too hungry.
Almonds also keep your blood sugar stable, which reduces energy dips and food cravings. Studies even show that these nuts can support a healthy metabolism as well.
Almond Butter Can Help Your Body Absorb Nutrients
If you’re following my Get Shredded Program, your body is going need enough at to properly absorb fat-soluble nutrients, like vitamins A and D. This is why almonds are one of my recommended fat sources.
Almonds are some of the only nuts out there that can do this since they reduce acid buildup and balance the body’s pH. A healthy pH level helps stimulate proper digestion for nutrient extraction.
Almond Butter Can Promote Digestive Health
Almonds have probiotic components that can aid digestion, detoxification and promote the growth of healthy bacteria within the gut flora, which all help the body extract nutrients.
Almond Butter Can Help Protect Your Muscles
Almonds contain a type of vitamin E called gamma-tocopherol that acts as a powerful antioxidant. It protects your muscles by fighting free radical damage and oxidative stress that can cause inflammation.
Almond Butter Can Strengthen Your Bones
Almonds are a good source of magnesium and phosphorus, essential nutrients for building bones that will strengthen your endurance while you exercise.
Both of these nut spreads have similar nutritional value, but almond butter definitely packs in more nutrients and has a range of other benefits. Personally I find almond butter much easier on the digestive system, plus loads of other benefits:
Healthy Fats
Both peanut butter and almond butter are great sources of monounsaturated fat, a type of fat associated with reduced heart disease and better blood sugar control. But, almond butter contains more.
A 2-tbsp serving of this nut spread has about 25 percent more monounsaturated fat than 2tbsp of peanut butter. Almond butter also has less saturated fat than peanut butter. Too much of this fat is never a good thing. High amounts can raise your cholesterol, which can increase your risk of cardiovascular disease.
Vitamins and Minerals
When it comes to vitamins and minerals, almond butter wins. It contains nearly 3 times as much vitamin E, twice as much iron, and 7 times more calcium than peanut butter.
Fiber
Two tbsp of almond butter has about two times the amount of fiber in peanut butter (which is roughly 3.3 grams). When following the any workout program, like the 12 Week Program to Get Ripped, a high fiber intake is important. It helps to removes waste that can exert biochemical stress on the body while exercising.
Incorporating almond butter into your daily diet is super simple. You can literally eat it with almost anything. Whether you want to put it on whole wheat bread, use it as a dip for your celery or spread it on a banana, you’ll have a tasty treat for after your workout, or even using it as a fat source following my Shredded program.
You might also want to check out my healthy sugar-free Nutella spread.
Be sure to join the Hustler family for more of our best recipes, plus awesome training and diet tips.
Get cracking! Almond butter is a great treat, perfect for almost any type of dietary restriction in addition to being downright delicious.
]]>But as a result of this change, I've been able to discover some great vegan recipes that are both delicious bodybuilder-friendly. This is one of them -- easy vegan pancakes!
There's a stigma that says vegan means tasteless, but that just isn't the case!
These pancakes are great for refuel meals to restore glycogen for my guys getting ripped on the Shredded program, which is the world's best program for guys to build muscle and get six pack abs.
So here's the recipe for some yummy vegan pancakes, that can be made super quick, perfect for a quick healthy breakfast.
If you find it easier to watch, here's a video on how to make this healthy vegan pancake recipe:
Cruelty-free pancakes in under 5 minutes!
Fruits are high in fibre and great for glycogen refuel, so don’t be afraid to add some to your healthy vegan pancake. Here are some of the best fruits I use to promote muscle growth and strengthen your endurance.
Peaches and Nectarines
Peaches and nectarines are some of the healthiest fruits for your nerves and muscles. They’re rich in antioxidants, which can boost your immune system and insoluble fiber that helps improve digestion.
Pineapple
Add some tangy tropical flavor to your vegan pancakes. Pineapples are jam-packed with bromelain, an anti-inflammatory enzyme that can promote muscle growth and even reduce the risk of heart attacks and strokes.
Pomegranates
Pomegranate is a rich source of vitamin C, antioxidants, fiber and anti-inflammatory properties. This is a must-have fruit for body-builders. Its juice contains two to three times the antioxidant capacity of red wine or green tea. Pomegranate is also a great source of potassium, which sustains energy and controls high blood pressure.
Kiwi Fruit
Kiwi is loaded with vitamins C and E. These strong antioxidants prevent muscle soreness, protect against cancer and even promote eye health. Kiwis are also great for weight loss since they’re low in calories and high in fiber.
Bananas
A banana is the perfect fruit to add potent source of potassium and fiber to promote long-lasting energy and alertness during your work-out.
Blueberries
This beloved pancake topping is packed with antioxidants and vitamin C to boost your immune system. Stay healthy and work-out better and longer.
These quick, easy-to-make pancakes topped off with some fresh fruit are delicious and nutritious. Plus they can be made in literally under 5 minutes, perfect for a quick healthy breakfast or snack.
Check out some more healthy recipes here and be sure subscribe to our newsletter for more recipes, plus our best training and diet tips.
For any questions about these vegan pancakes, be sure to let me know below!
]]>So it's time you learnt how to make healthy hash browns!
These hash browns are rich in nutrients, low carb and are a great cheat meal for my Shredded clients, which is the world's best 12 week workout program for guys to get ripped.
First of all, let's talk about benefits of potatoes and hash browns. Potatoes are nutritious in their natural state in addition to a number of other benefits:
Potatoes Regulate Digestion
The fiber content in potatoes prevents constipation and helps regulate your digestive track. Compared to heavy cheat meals with containing dairy and pizza that can take days and weeks to get out of your system, hash browns are much healthier for this reason.
Potatoes Help with Weight Management
The dietary fiber in potatoes act as "bulking agents" in the digestive system to help with weight management. Exercise increases your appetite since you’re burning calories. Therefore, it’s easy to eat a lot after a workout and gain of the calories you burned. Luckily we have potatoes. They reduce appetite, so you feel fuller for longer and therefore less likely to consume more calories.
Potatoes Can Boost Your Metabolism
Healthy hash browns are a great source of vitamin B6, which plays a crucial role in metabolizing energy. Vitamin B6 breaks down carbohydrates and proteins into glucose and amino acids—these are smaller compounds that the body can metabolize easily.
Potatoes Can Improve Muscle Movement
Choline is a nutrient present in potatoes that not only improves muscle movement but also your mood, learning, and memory too.
Potatoes Can Improve Your Bone health
Potatoes contain nutrients to help your body maintain its bone structure and strength like iron, phosphorous, calcium, magnesium, and zinc.
Potatoes Promote Heart Health
Potatoes contain fiber, potassium, vitamin C, and vitamin B6 content, which all support heart health. The fiber in potatoes also help lower the total amount of cholesterol in the blood, which can decrease the risk of heart disease.
While potatoes in themselves are healthy, it's often the way hash browns are made that can make them high in saturated fat and unhealthy.
So here's how to make healthy hash browns that are great for cheat meals, bodybuilding programs and a healthy way to curb that fast food craving.
If you find it easier to watch, here's a video on how to make this healthy hash brown recipe:
Hopefully, you’ve learned more about potatoes and see that hash browns are a great way to refuel glycogen with cheat meals and can easily be incorporated into bodybuilding and SHREDDED diet plan.
If you liked this recipe, check out these delicious pronuts, and more delicious bodybuilding recipes here.
For more of our best recipes, training and diet tips, be sure to sign up for our newsletter.
Let me know any questions in the comments below, and enjoy your healthy hash browns!
]]>Ayurveda and traditional Chinese medicine practitioners have been using Golden Milk reduce inflammation, boost immunity, and improve digestion. It’s perfect to drink after a workout to boost your energy and increase your body’s antioxidant intake.
Turmeric is the muscle-building gold of Golden Milk. This “super spice” contains curcumin, a fat soluble active component that burns body fat and reduces inflammation.
There are lots of other health benefits associated with Golden Milk including:
Cancer Prevention
Research shows that curcumin’s anti-inflammatory properties can help treat or prevent various forms the disease.
Reduced Cholesterol Levels
Curcumin can reduce oxidative stress from high blood sugar and inflammation that causes high cholesterol.
Improved Digestion
The turmeric in Golden Milk helps decrease abnormal muscle movements and alleviates pain associated with bloating and gas. You’ll feel great after a workout when you drink a glass.
Weight Management
Curcumin helps to increase bile production, which properly breaks down fat to aid weight loss. Curcumin also works as a liver detox to help rid the body of toxin buildup and improve blood circulation.
Sleep Aid Benefits
Ditch the insomnia and get more energy for those early morning work-outs. Turmeric’s ability to reduce inflammation, lower your blood sugar levels, detoxify your liver and boost your immune all contribute to a better and deeper sleep.
Increased Antioxidants in the Body
Curcumin boosts your body's antioxidants to defend yourself from free radicals. You don’t want too much of these if you plan on getting shredded. Free radicals damage muscles and cause muscle inflammation through a chemical process called oxidation.
Headache Relief
If you get headaches after a work-out a cup of warm Golden Milk can ease your pain. Whether it’s is due to sinus congestion or stress turmeric helps. Turmeric is known to decrease sensitivity to the pain stimuli and stimulate sinus drainage.
Improves Immunity
Golden Milk improves your general immunity against a host of diseases that could potentially interfere with your work-out regimen. Studies have found that turmeric has an antiviral effect and stops recruitment of specific immune cells that, when overactive, are linked to such problems as heart disease and obesity. During the winter, drinking Golden Milk may help avoid the flu.
Blood Purification
A glass of Golden Milk a day may improve liver function. Studies show that turmeric eliminates blood impurities and toxins from your body, which can help your liver process metabolic wastes faster. Cleansing your body will help you work harder and make your body stronger in the long run.
Skin Care
Turmeric gives you smooth skin, removes fine lines, reduces acne and even lightens scars. It can also clear the skin of liver spots, rosacea and skin eruptions.
Golden Milk is super easy to make!
Here’s all you need:
If you find it easier to watch, here’s a video on how to make this healthy Golden Milk recipe. It’s perfect for those who are on a keto diet and my guys following my 12 week program to get ripped:
As you can see, Golden Milk is liquid gold! It’s a perfect quick go-to drink after a workout to replenish antioxidants, relieve muscle and join pain and maintain the overall health of your body.
With so many benefits, Golden Milk is a great addition to any workout program and making it is a breeze. Store some in your fridge to drink after your work-out for a nice treat. Your body will thank you.
Check out some more healthy recipes here and be sure sign up for our newsletter for more recipes, plus our best training and diet tips.
]]>And what's more, they can be low carb, meaning they are perfect for bodybuilders and those on a low carb diet.
This chocolate protein cake recipe is both tasty and with a great macronutrient profile.
When is the last time you had a Protein Packed Low Carbs Cake Bar that was under 130 calories per serving?
Pretty good!
And because they can be sliced into bars easily, it means it's easier to save some for later as opposed to just going the lot at once!
These cake bars are great for cheat meals when used in accordance with the protocols I talk about in the Shredded program, which is a 12 week program that helps men build muscle, burn fat and get abs at the same time.
Chuck on your apron and let's get cooking!
Let’s look at the nutritional profile for our Low Carbs High Protein Cake Bars recipe! The entire cake is only about 1000 calories! Our Protein Cake Bars still packed with Protein, Fiber, and still low in carbs!
Calories in the entire Low Carb High Protein Cake Bars recipe:
Calories for the Low Carb Protein Cake Bars Per Serving:
Not only are our Protein Cake Bars low in carbs and are high in protein, they are low calorie per serving. We are talking about 130 calories per Protein Cake Bar!
Watch how to make the protein cake here:
What I like about this recipe is that it's for cake bars, which can help prevent eating too much at once, which can be a concern if you're not following a good workout program.
Fortunately, for my guys in SHREDDED, treats like these cake bars are allowed -- encouraged! But according to the protocols outlined in the program, which enable the body to be less stressed, encourage healthy digestion while allowing clients to build muscle and get leaner.
So bake this chocolate protein cake bars up soon and let me know how you go in the comments!
]]>Fear not my friends, I have a quick and easy dessert for you: The Beltsander Brownie! This is a great, simple dessert with a great macronutrient profile.
You can prepare this low carb, protein-packed treat in under a minute making it ideal for my time-poor guys killing it on Shredded!
Let's get started!
Let’s look at the macronutrient profile (Macro) of The Beltsander Brownie. This sweet and chocolatey dish is low in carbs, high in protein, and virtually sugar free.
That’s right, you read it correctly: A sugar free brownie that is designed to be delicious and get you shredded! This is a dry Beltsander Brownie which means it does not require Fresh Eggs or Egg Whites.
Calories in entire Beltsander Brownie:
Beltsander brownies have very good macros as you can see, which is why they have become a favourite in the bodybuilding and clean eating community.
That’s it! The Beltsander Brownie is complete and ready to eat. Feel free to top the Beltsander Brownie with whatever you like! Remember to add any additional toppings such as whipped creams, peanut butter, fruit, chocolate chips or cream cheese to the macronutrient profile for The Beltsander Brownie.
You could also consider preparing a fully baked or Wet Beltsander Brownie by adding a Large Egg whipped into your Beltsander Brownie Batter and thoughoughly baking The Beltsander Brownie on 350F/176C for approximately 10 to 15 minutes. This will also require a small baking dish.
It will add more protein via the Large Fresh Egg, but not be as quick and easy as the traditional dry Beltsander Brownie. You can also check out the video below for a visual understanding on how to make The Beltsander Brownie recipe.
Watch the video guide to the Beltsander Brownie recipe here:
Check out more delicious, bodybuilder-friendly recipes here.
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]]>But despair not!
Today, I have for you guys a High Protein Banana Nut Bread Recipe that is bodybuilder-friendly!
This is a great cheat meal for guys that are getting shredded.
Let's get started!
Here is the overall macronutrient profile for our High Protein Banana Nut Bread. Please consider the nutritional value of any additional toppings you may add to the High Protein Banana Nut Bread recipe such as whipped cream, peanut butter or other fun protein packed garnishes.
Here is recipe for our High Protein Banana Nut Bread in its entirety.
This High Protein Banana Nut Bread Recipe is packed with protein, carbs and that off-the-free banana flavor!
For our High Protein Banana Nut Bread, you will need:
1. Gather your Baking Soda, Ground Cinnamon, Nuts (if applicable), Protein Powder and Rolled Oats converted into Oat Flour in one bowl. Gradually mix these ingredients until they are well blended for dry ingredients.
2. Gather your Bananas, Almond Milk, Pure Vanilla Extract, Fresh Egg Whites, Unsweetened Apple Sauce and mix them together in a separate bowl from the dry ingredients. Mix the wet ingredients until they are well-blended.
3. Using a mixer, blender, whisk, or good ole fashion rubber spatula and elbow grease, gradually blend your dry ingredients and wet ingredients together.
4. Spray a 9'' Bread Dish with Pam or your preferred non-stick cooking spray. If you do not have a 9’’ Bread Dish, you can swap it out for a muffin dish to prepare High Protein Banana Nut Muffins! Yes, my friends, you can indeed make High Protein Banana Nut Muffins with our High Protein Banana Nut Bread recipe! Instead of cooking spray into the muffin pan, use muffin liners.
5. Preheat oven at 350F/170C to prepare for our High Protein Banana Nut Bread (or High Protein Banana Nut Muffins) to be baked to protein perfection!
6. Take the High Protein Banana Bread (or High Protein Banana Nut Muffin) Mixture and slowly and even distribute it into the Bread Dish (or lined muffin pan.) If you are making High Protein Banana Nut Muffins, carefully distribute the High Protein Banana Nut Muffin Mixture into the lined muffin slots, leaving a third of each muffin slot empty to allow the High Protein Banana Nut Muffins to raise
7. Place the High Protein Banana Nut Bread (or High Protein Banana Nut Muffin) prebake into the over preferably on the middle rack of your oven.
8. Cook the High Protein Banana Bread for a time between 35 and 45 minutes. If you are using this recipe to prepare High Protein Banana Nut Muffins, you will only need to cook them for about 25-30 minutes or until the High Protein Banana Nut Muffins have risen and bloomed.
9. Once the High Protein Banana Nut Bread (or High Protein Banana Nut Muffins) has completed cooking, carefully remove it from the oven and place it on a cooling rack for at least 10 minutes.
10. Cut the High Protein Banana Nut Bread into 8 protein packed slices. If you prepared High Protein Banana Nut Muffins with this recipe, then the liners should be ready to be peeled away.
11. Our High Protein Banana Bread is complete! From here, you can top it with whatever you desire. Some traditional toppings for this treat include whipped cream, cream cheese, chocolate sauce, chocolate chips, fruit and peanut butter! Remember to include any additional toppings not outlined in the original macronutrient profile you decide to add to the High Protein Banana Nut Bread or High Protein Banana Nut Muffins!
Follow along with the recipe walkthrough here:
There you have it folks: a simple and easy Bodybuilder-Friendly, High Protein Banana Bread that can also double as a High Protein Banana Nut Muffins recipe! This is great for cheat days on the SHREDDED program.
This delicious treat is sure to be protein packed and perfect for bodybuilding. If you want more fun and protein packed recipes like our Banana Nut Bread and Banana Nut Muffins, subscribe to our newsletter for more great recipes plus training and diet tips.
]]>If you need some relief from your meal plan that are still relatively healthy or simply need a clean Peanut Butter Protein Cookie recipe, then these cookies are a great option and fairly easy to make.
A word of warning -- these are amazing, but take it easy as it can be taxing on the digestive system. If you do have one too many, or think you might, I suggest taking a digestive enzyme or some apple cider vinegar beforehand.
Chuck on an apron and let's get baking!
Our Clean Peanut Butter Protein Cookies recipe is chalk full of protein, healthy fats and a relatively small amount of carbs.
Peanut Butter Protein Cookies per serving of a dozen:
For this recipe, we require the traditional essential necessary for baking Grandma’s cookies. Also, the fun part about this recipe is that if you are not a fan of Peanut Butter or are Allergic to Peanut Butter, you can substitute the Peanut Butter for Almond Butter and create Almond Butter Protein Cookies instead!
Watch the video below for more detail:
These amazing protein cookies are perfect bulking, cheat days and catch ups with friends. Try changing it up with other nut butters, such as almonds and cashews, for a different flavour to your taste.
Be sure to subscribe to our newsletter to stay for more recipes like these Peanut Butter Protein Cookies, plus training and diet tips!
]]>Then you are in for a surprise because I am going to walk you through making our Easy Protein Packed Whey Cake in 90 seconds or less!
Calories in the whole cake:
Calories for Protein Packed Whey Cake with Peanut Butter Topping:
And there you have it folks: our Protein Packed Whey Cake is complete! Minus the prep time, our Protein Packed Whey Cake was made in 88 seconds or less!
If you are wondering what else we can get done in 88 seconds or less, we can begin getting shredded with my Shredded program. If you are interested in making Protein Packed Whey Cakes in under 90 seconds while still flaunting a shredded physique, click here for more information.
Be sure to subscribe to our newsletter for more delicious recipes like this protein cake, plus training and diet tips!
]]>Well, fear not: Easy High Protein Cookies are here!
This simple high protein cookie recipe is packed full of whey protein and is just what your muscles need for an interesting source of protein, perfect for cheat meals.
Feel free to add whatever additional clean eating ingredients for these whey protein cookies.
Here is the nutritional profile for the entire recipe. Please remember to include the nutritional value of anything you added outside of the original high protein cookies.
Calories in each cookie per 10 high protein cookies
Now that we have gathered the necessary ingredients for our whey protein cookies that will be packed with protein, I will provide you with the step-by-step walkthrough for this easy high protein recipe!
1. Turn your Rolled Oats into oat flour by blending or processing them until they look like dust or oat flour
2. Add your Oat Flour, Protein Powder, Salt, Baking Powder and Ground Cinnamon into a large-sized mixing bowl.
3. In the large-sized mixing bowl, blend your oat flour, baking powder, ground cinnamon, protein powder and salt together.
4. Melt your Coconut Oil via microwave or by double boiling. It is worth noting that when it comes to essential oils such as coconut oil, grapeseed or avocado oil lose a very small amount of nutritional value via microwaving. A quick double boil to melt the coconut oil will ensure that no nutritional value or properties are lost in the microwaving process.
5. Combine your Brown Sugar, Egg, Vanilla Extract, Apple Sauce (or Banana), and melted Coconut Oil into a different, small mixing bowl
6. Mix the Vanilla Extract, Apple Sauce (or Banana), Brown Sugar and melted coconut oil together until the wet ingredients are well-blended.
7. Gradually add your dry ingredients with your wet ingredients while mixing everything together until both the dry ingredients and wet ingredients are well-blended together.
8. Lightly mix in Chocolate Chips, Sprinkles, Chocolate Chip Chunks or whatever else you want to add to your healthy whey protein cookies with!
9. The blended ingredients created should now be a healthy high protein cookie dough! From here, we will take our whey protein cookie dough mixture and refrigerate it for an hour or two. The hardening of the cookie dough is important to the consistency and taste of our high protein cookies when it is time to bake them!
10. Prepare a cookie sheet or thin baking pan and line it with a sheet of parchment paper.
11. Gradually take the high protein cookie dough and shape it into cookie dough balls as you would any cookie recipe from scratch.
12. Take the prepared whey protein cookie dough balls and place them on the cookie sheet and parchment paper approximately 1-2 inches apart. This will ensure our high whey protein cookies do not turn into a single amorphous blog of high protein cookies!
13. Preheat your oven to 350F or 176C.
14. While the oven Is preheating, you can decide what you want to top the high protein cookies with! It can be things such as oats, seeds, chocolate chips, whatever you like!
15. Once preheated, bake the high protein cookies for approximately 8-10 minutes on 350F/176C.
16. Once our healthy and high protein cookies are golden brown, it is time to pull them from the oven! Carefully remove the lean protein cookies from the heat and place them on a safe cooling rack.
17. The High Protein Cookies are smelling delicious and ready to be added to our Shredded Program! You can store the baked high protein cookies in a bag of bread slices to keep them fresh, soft, gooey and high in protein and nutrients.
You can also check out the video linked below for a visual representation of the recipe.
Now that we have completed making our high protein cookies, It is time to enjoy them! Don’t eat them all in one sitting. That’s it! Our High Protein Cookies are done!
Want to get shredded?
The SHREDDED Program will show you how to combine nutrition and training into the most effective overall combination to achieve a lean, shredded physique. Check it out by clicking here.
Be sure to subscribe to our newsletter for more recipes like these protein cookies!
]]>No one, not anymore.
Until now, we were all well aware of the fact that store-bought sweets are packed full with unhealthy carbs, additives and preservatives, products which should never find their way into your home and body.
Who would have thought that Nutella and ketosis, or any other healthy diet for that matter, could live in harmony?
Nutella, like countless other brand name spreads have been known for decades as the ideal way to start your day, so much so that marketing experts have spent most of their careers creating a culture of necessity for certain products at the breakfast table.
Well, no longer.
With this amazing, healthy keto friendly Nutella recipe I’m going to share with you today, you will be able to enjoy everyone’s favorite sweet in the world and stay on point with your nutrition and weight loss goals.
Let’s get to it!
Unlike store bought sweets, when you make your food by yourself you are able to keep track of what you put in and are in full control of the ingredients. This lets you stay healthy and you will always know what you are putting into your body and what you are feeding those who are dearest to you.
Having said that, you can serve and indulge in this homemade low carb Nutella pretty much anytime you like, per your personal preference.
Try to always cut out carbs completely at the end of the day, but even if you indulge once in a while after hours, the total carb intake is so low that it won’t have any negative effects on your progress in the gym.
Just be wise with your eating, and enjoy.
For this recipe, you will need to invest 5-10 minutes of your time and the following ingredients:
Toast the hazelnuts in a dry skillet over medium heat for 5 minutes, until fragrant.
Place the toasted hazelnuts on a clean surface and spread the out to cool.
You can then proceed to rub them with a towel in order to loosen and remove the skin. Don’t worry if you can’t remove the skin of off every piece, it will taste just fine.
Once cleaned, you can put them in a blender or food processor and blend until turned into fine crumbs.
Then add all of the other ingredients and blend until it all turns into a fine, smooth spread.
You should taste and adjust the salt to stevia ration as per your preference.
Enjoy!
For more details step, you can watch below video.
Let me give you some ideas how to enjoy this chocolaty goodness in as many ways as possible.
You can do the most obvious thing and spread the homemade Nutella on top of a bagel, but if you’re feeling really naughty, cut the bagel open and spread the sweetness over the inside and the put the top part back.
Now your bagel will be rich and full with delicious, healthy chocolate!
This recipe goes amazingly with other ingredients like jam, peanut butter, plain butter and just about anything else.
You’re welcome, go wild.
Pour the Nutella in a bowl and mix it in with your favorite freshly minced or cut fruit and have yourself a fruit-chocolate salad!
Need I say more?
This keto Nutella recipe is very light on the calories and the carbohydrate content is second to none.
Other than that, here are the full specifications:
Per 1 Tablespoon:
129 Cal
13g Fat
1.6g Protein
0.8g Net Carbs (Total 2.4g not counting sweetener)
You can find other delicious, healthy keto snacks like this one as well as complete tailored nutrition plans in my 12 Week Lean Muscle Transformation Program which will guide you through the best, healthy diets to a lean and muscular physique, and enable you to be strong and healthy, lose fat and build muscle at the same time, and transform your life.
Be sure to let me know just how much you have enjoyed this sugar free Nutella recipe, in the comments!
]]>Sweets and snacks are notorious for their carb-packed goodness, and I understand why so many of us refuse to indulge in our cravings. We simply don’t want all of that fat-burning effort we put in the gym and our daily routines to be for nothing.
Well, I’ve got something special for you today.
Low carb desserts like this one are perfect for those of you who are not consuming carbs and want to stay lean or lose weight while satisfying their sweet tooth at the same time.
The beauty of eating on a ketogenic diet menu is that there are no restrictions as to when can or cannot indulge, as long as you keep track of your daily macronutrient intake.
Being on a keto diet can be taxing on the mind and while it can prove somewhat difficult to stay carb-free day in and day out, we all have to eat something in between meals.
And what better than to eat a tasty, sweet snack!
To make these delicious, healthy keto recipes you will need 20 minutes of your time and the following:
Step one:
Preheat the oven to 350°F (175°C) and start prepping the ingredients by mixing the erythritol and cocoa powder in a bowl. Whisk to remove clumps and make a smooth consistency.
Step two:
You will need to beat the egg in a different bowl until it becomes full and fluffy and since your lava cake doesn’t have flour, you need the aeration of the beaten egg to help coax the cake to rise.
Step three:
You can now add your egg, heavy cream and vanilla extract to the sugar and cocoa mixture, along with salt and baking powder. Now mix.
Step four:
Spray or spread a little cooking oil into a mug or ramekin and then pour your batter in and let it bake for about 10-15 minutes at 350°F. Be cautious not to overcook the cake or it will not flow like lava! The top of the cake should be soft but it shouldn’t flow.
Step five:
You can also microwave your mug cake for about a minute. Not all microwaves were created equal, so make sure to check up on your cake once the minute is up and if it’s still not soft and set, put it back in for 10 second intervals until done.
Congratulations, you got yourself a healthy, delicious snack!
There is no more need to perceive ketogenic diet recipes as constraining, you have all the freedom to be healthy and eat tasty foods simultaneously.
Watch the step-by-step video below:
Along with eating it plainly from the mug, you can choose to top it off with some whipped cream, ice cream or even fresh fruit.
While the cake is still in the mug, place some ice cream of your choosing on top of the cake and wedge around the edges with a knife to make it easier for the cake to fall out of the mug.
Put a plate on top of the mug and flip it upside down letting the cake fall out and over the ice cream.
Leave the lava cake on the plate for a few minutes and let it melt the ice cream just a little.
Dig into the cake and let the cold ice cream mix with the hot cake and enjoy!
You can put some whipped cream on top of the cake and dig in, simple as that!
Some of the best keto deserts come with fruit! Chop your favorite fruit into tiny pieces and sprinkle them on top of the cake. Dig into the snack and let the fruit fall into the cake.
Enjoy!
Per 1 serving:
You can find delicious, healthy keto snacks like this one as well as complete tailored nutrition plans in my 12 Week SHREDDED Program, which is the complete workout program for men to build muscle, lose fat and get abs at the same time.
Now that you've got the keto lava cake recipe, be sure to subscribe to our newsletter for more recipes.
Chuck on an apron and start baking your keto lava cakes today!
]]>Good news - now you can!
In today's article, I'll cover how to make easy, delicious protein waffles in no time. What's better? They only contain 1 gram of carbs – and 60 grams of protein!
Waffles taste good at any time of the day. Having them in the morning, however, makes good nutritional sense. The high protein count will ensure that your body is anabolically primed for the day.
Eating 90 minutes before your workout will allow you to make maximal use of that extra protein when training while allowing time for the nutrients to settle. This is a guideline as prescribed in the Ripped & Shredded Program for guys who want to get shredded in a short amount of time.
This waffle recipe is simplicity itself; all you need is a protein powder, egg whites or whole eggs and baking powder. In terms of protein powder, the ideal is to use a combination of both whey and casein powder.
Begin by turning on the waffle maker and allowing to heat up.
Place one scoop of protein powder into a bowl. Add half a teaspoon of baking powder. Then put in one whole egg-white. If you prefer your waffles to be extra fluffy use a whole egg instead. Now add water until you get a good batter consistency (around a quarter of a cup).
Now coat the bottom and top surfaces of the waffle maker with non-stick spray. You can now pour half of your batter onto the waffle maker. Lower the lid and cook the waffle until there is no more steam coming from the waffle maker (2-3 minutes).
Mix all the ingredients together until you have a good consistency.
Having created extremely low carb, high protein waffles, you don’t want to spoil your good work by adding sugar laden toppings. Use zero calorie butter spray and low calorie toppings such as Walden Farms Pancake Syrup. Berries and bananas are also great when combined with waffles.
This recipe will make two medium sized waffles. Each one will contain the following macros:
If you are after a few more carbs in your first meal of the day, you can get that extra energy boost by adding half a cup of rolled oats to the recipe. You can also sprinkle a little maple syrup over the finished product.
There are untold ways to transform those traditional sugary no go treat foods into healthy, protein rich delicacies. Check out this muscle building take on waffles that you can prepare in under 10 minutes.
So there you have it!
Delicious protein waffles that anyone can make.
Questions? Ask in the comments below!
Want to get shredded?
The Shredded Program will show you how to combine nutrition and training into the most effective overall combination to achieve a lean, shredded physique. Check it out by clicking here.
]]>Yes!
In today's recipe I'll show you to make protein donuts (pronuts!) - clean, guilt free that you can make in under 10 minutes.
Let's get started!
Correct timing of your meals will result in a lot of benefits for your organism – you will be healthier, your workout performance will increase, and your body figure will have a clear definition.
The protein vs carb ratio makes protein donuts ideal for cheat meals when eating according to the guidelines outlined in the Lean Muscle Transformation.
Protein donuts are a tasty dessert that can pump you up with energy, increasing your performance before you train. These protein donuts are not heavy, so they’re a great way of boosting your protein levels in a short amount of time without feeling bloated and without the insulin spike and crash.
The greatest thing about these donuts is that not only do they taste great but they can be made in under 10 minutes. Trainees following the Lean Muscle Transformation - the 12 week program for men to build muscle and lose fat at the same time - are still permitted to enjoy treats like protein donuts - satiety without compromising diet.
When, how often and how many clean treats you can eat impact the program's results. As explained further in the Lean Muscle Transformation Guide, clean treats should only be consumed on a ratio of 1: 25 good meals - equivalent to approximately once every 5 days.
Just how good are protein donuts?
Let's have a look at the macros:
These donuts are super easy to make and use common household ingredients.
Protein Donuts Base:
Protein Donuts Frosting:
Watch how to make protein donuts here:
Thanks to Simon Roshdy for this recipe!
Want more clean treats & recipes? Subscribe Here!
Until next time,
Daniel
]]>Protein ice cream is an example of a healthy dessert that can easily be incorporated into a bodybuilding diet. What's great about this recipe is the full macro list is provided to help stay within your macros.
Recommended serving size: 1/2 container
Tips:
Thanks to Anna from Protein Pow for this protein ice cream recipe!
]]>Here's the full recipe for Calum's Muscle Burgers, including video, ingredients, method & tips to make burgers Calum would be proud of!
These burgers provide a great source of protein and fats, and can be incorporated into a high protein ketogenic diet, such as in certain weeks within the World's #1 Workout Program for Men.
Get that frypan ready and let's get cooking!
Muscle burgers are great for a tasty source of additional protein and can be used for entertaining, bulking season and cheat days. While tempting to have everyday, think of them as a treat rather than a staple. Check out more amazing bodybuilding recipes here.
Don't forget the importance of meals like this when embarking on any training and diet program. Cheat meals play an important role in refuelling the body and reducing stress on the body. However, they must be used in conjunction with effective workouts and cheat meal protocols to ensure optimal timing and to avoid setbacks and digestive issues.
For more recipes like this be sure to subscribe to our newsletter here.
So chuck on your apron and start making Calum's muscle burgers today!
]]>