HIGH PROTEIN PEANUT BUTTER SMOOTHIE

538 Calories

48g Carbs | 53g Protein | 16g Fats

INGREDIENTS
  • 175g (3/4 cup)  greek yogurt
  • 1 tbsp peanut butter
  • 2 tbsp powdered peanut butter (no sugar added)
  • 100g frozen banana (1/2 medium banana)
  • 50g frozen blueberries (or other berry if preferred)
  • 1 cup Almond milk (can substitute with milk of choice)
  • ​1 scoop Vanilla WPC PROTEIN POWDER

METHOD
  1. Add all the ingredients into a blender and blend until smooth.
  2. If prepping ahead of time is desired, combine all ingredients except greek yogurt and cashew milk into a container ahead of time and store in freezer until ready to blend.

​Makes 1 serving

SMOOTHIE BOWL

482 Calories   

52g Carbs | 34g Protein | 18g Fats

INGREDIENTS
  • 1 scoop protein powder (31g)
  • 2/3 cup frozen blueberries (150g)
  • 1/3 frozen banana (40g)
  • 1/2 cup frozen zucchini (74g)
  • 1 cup spinach (30g)
  • 1 tbsp milled flax seeds (6.5g)
  • 1 tbsp peanut butter (16g)
  • 1 cup unsweetened almond milk (240g)
  • 2 tbsp granola (15g)

METHOD
  1. Blend protein powder, fruits and vegetables, flax seeds, peanut butter, and almond milk in a high-powered blender. You will likely need a tamper to help get it completely blended (add a splash more almond milk if necessary). The final consistency should be like soft serve ice cream!
  2. Scoop into a bowl, top with granola, enjoy!

​Makes 1 serving

COCO AND BANANA PROTEIN SMOOTHIE

395 Calories   

33g Carbs | 33g Protein | 18g Fats

INGREDIENTS
  • 100g frozen banana (can sub for frozen berries for lower carbs)
  • 1 scoop chocolate protein powder
  • 2 tbsp (20g) hemp seeds
  • 2 tsp cocoa powder
  • 40g frozen avocado
  • 1-2 cup water (start at 1 cup an increase based on desired consistency)

METHOD
  1. Add all the ingredients into a blender and blend until smooth.
  2. If prepping ahead of time is desired, combine all ingredients into a container ahead of time and store in freezer until ready to blend.

​Makes 1 serving

BANANA PANCAKES

460 Calories

60g Carbs | 56g Protein | 4g Fats
INGREDIENTS
  • 1 large ripe banana
  • 2 large eggs (or 4 egg whites if you’re looking to reduce calories and fat content)
  • 1 scoop VANILLA BULK NUTRIENTS PROTEIN (30g)
  • 1 scoop rolled oats (35g)

METHOD
  1. First, pop a non-stick frying pan on a medium heat and leave it to heat up. Medium heat is key here, if it begins to smoke, it’s too hot.
  2. Next, add your banana and eggs to a blender or food processor. Blend until smooth.
  3. Add the protein powder and rolled oats to the blender and process until smooth. Ensure you add these after the bananas and eggs to prevent the powder from getting stuck at the bottom of the blender
  4. Pour a quarter of the batter into your preheated frying pan, into a pancake around 5″ wide. If you like, you can make the pancakes a little thicker – just wait 20 seconds from pouring the batter in and pour a dribble more batter on top.
  5. Wait around 30 seconds (or until golden on the bottom), then use a spatula to flip the pancake and cook for a further 30 seconds. Repeat until you have no batter left.
  6. Top with your favourite toppings (we think blueberries + sugar free maple syrup)

​Makes 4 Pancakes - MACROS FOR 4 PANCAKES

PANCAKE EGG & BACON TACOS

481 Calories

18g Carbs | 62g Protein | 22g Fats
INGREDIENTS
  • 80g fat free greek style yoghurt
  • 3x eggs
  • 20g plain flour
  • 1/2 tsp baking powder
  • 30g WPC BULK NUTRIENTS PROTEIN POWDER
  • 3x strips reduced fat  bacon
  • Sugar free golden syrup

METHOD
  1. Combine your yoghurt, 1x egg, flour, protein powder, baking powder in a bowl until fully combined.
  2. Heat a large pan/skillet and spray with frylight, then spoon your mixture onto the hot pan and cook on each side until golden.
  3. Meanwhile, pop your Turkey bacon in the oven at 180C for 15 minutes
  4. Whisk your egg and scramble them on a fry pan
  5. Fold your pancakes and place them into a dish, top with your bacon, egg and some finely chopped spinach.
  6. Finish with some sugar free syrup then enjoy!

BULK NUTRIENTS PROTEIN OAT PANCAKES

305 Calories   

22g Carbs | 27g Protein | 5g Fats
INGREDIENTS
  • 60g Bulk Nutrients Protein Oats (or 1 x sachet)
  • 20g Bulk Nutrients Egg Protein
  • 100ml Water
​
Toppings of choice:
  • Chocolate
  • Berries
  • Maple syrup
  • Honey
  • Coconut

METHOD
  1. Start heating your pan.
  2. Combine all ingredients in a bowl, and stir well till it resembles a batter like consistency.
  3. Cook as you would standard pancakes. Top with your choice of toppings. Enjoy!

BULK NUTRIENTS OVERNIGHT WEETBIX

460 Calories   

49g Carbs | 49g Protein | 7g Fats
INGREDIENTS
  • 30g Vanilla BULK NUTRIENTS WPI protein powder
  • 45g crushed Weetbix 
  • 15ml sugar free maple syrup 
  • 125ml almond milk 
  • 160g LOW FAT GREEK yoghurt (1 pot) 

Optional Decorations (not included in macros)
  • 5g melted Biscoff 
  • 1 crushed Biscoff biscuit 
  • Macros: Energy (kJ)1924, Protein (g) 48.7, Fat (g) 6.5, Carbohydrates (g) 49.4

METHOD
  1. In a bowl crush Weetbix, add maple syrup and almond milk and mix through.
  2. In a separate bowl add yoghurt and protein powder and mix through.
  3. Pour on top of weetbix, drizzle melted Biscoff on top and place in the fridge overnight.
  4. Top with crushed biscuit in the morning.

EGG & BACON MUFFINS

158 Calories

4g Carbs | 12g Protein | 10g Fats
INGREDIENTS
  • 2 tbs extra virgin olive oil
  • ½ brown onion, diced finely
  • 1 clove garlic, grated
  • 6 eggs
  • 3 rashes of short cut bacon, cut finely
  • 1 cup frozen peas
  • 30g (1 scoop) BULK NUTRIENTS PROTEIN POWDER
  • 2 tbs parsley to garnish

METHOD
  1. Pre-heat the oven to 160 degrees fan forced and grease a 6-hole muffin tin with 1 tbs oil and some paper towel.
  2. Heat a large fry pan and leave on a medium flame.
  3. Add olive oil, brown onion and garlic to the fry pan and then allow to cook for 1 to 2 minutes.
  4. Add the bacon and peas and cook for another 1 to 2 minutes, then turn the heat off and allow to cool for 5 minutes.
  5. In a large bowl, crack open 6 eggs and whisk them together. In the same bowl, add 1 scoop of protein powder and whisk again until the protein powder is well combined.
  6. Pour the fry pan contents into the large bowl of eggs and protein powder and stir well.
  7. Fill the muffin tin and place uncooked muffins in the oven for approximately 10 minutes.
  8. Top with parsley and enjoy.
​
MAKES 6 MUFFINS - MACROS FOR 1 MUFFIN

PROTEIN AVOCADO TOAST

224 Calories

28g Carbs | 10g Protein | 8g Fats
INGREDIENTS
  • 75g Ripe Avocado (About 1/2 Of A Standard Avocado)
  • 75g 1% Cottage Cheese
  • Squeeze Of 1/2 A Lime
  • 2 Slices Of Toast (The Macros For This Recipe Were Calculated Using Dave’s Killer Bread)
  • Pinch Of Sea Salt
  • Pinch Of Black Pepper
  • Optional Pinch Of Red Chilli Flakes and a Few Dashes Of Hot Sauce

METHOD
  1. In a small bowl, mash the avocado and cottage cheese together with a fork. Squeeze in the juice from 1/2 a lime and sprinkle the mixture with a pinch of sea salt and pepper.
  2. Spread half the mixture (80 g) on top of each slice of toast and garnish with a sprinkle of red chili flakes and hot sauce.

​​MAKES 2 SERVINGS

OAT PROTEIN SMOOTHIE

337 Calories

45g Carbs | 33g Protein | 3g Fats
INGREDIENTS
  • 1 Cup of Almond Breeze Vanilla Almond Milk with a hint of honey
  • 1/2 Cup Rolled Oats
  • 1 1/2 Cup frozen strawberries
  • 1 banana
  • 1 scoop plant based vanilla protein powder.

METHOD
  1. Place all ingredients into your blender in the order listed. Pulsate a couple of time and then blend on medium high speed until smooth.
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