Sally Heyworth, 42yr old female, works from home. 2 children and a stepson. Loves going out and drinking gin.
3 rice cakes with goats cheese
Carl Lambert, gym owner, 1 child
5 rice cakes, 200g ham with 150g cottage cheese
1 quest protein bar
1 cnp protein bar
2 boiled eggs
Will Richards, HQ Trainer (shifts) 1:1 Trainer lives in bed and breakfast so helps out with busy schedule
Beef jerky
Some handfuls of natural nuts
Protein shake
Greek yoghurt
Ryan Hobson
Oaty Snack Bars
- 50g rolled/whole oats
- 100g dates
- 60g honey (can be subbed for agave syrup or 0 cal syrup for better macros)
- 30g any flavour whey protein
- Sweetener of choice – I use 10g stevia
- Optional – choc chips
Preheat oven to 160 degrees C (320 degrees F)
Put all ingredients in a blender except 5-10g of the oats and a few choc chips (if you use them). Let the blender run until the mix turns to a stiff dough like ball and its blended well, it may take a few minutes.
Mould the mixture into a lined cake tray and scatter remaining ingredients on top. Bake for 30-35mins, allow to cool before cutting. You can be creative with toppings too (within reason!)
Lemon Macro Muffins
Ingredients for muffins
- 1 Banana (80g)
- 50g 0% fat free yoghurt
- 50g Vanilla flavour whey protein
- 1/2 teaspoon baking powder
- 2 Egg whites (70g)
- 30g Coconut flour (can be subbed for ground oats)
- 10g stevia
- 3 lemons
- 10m almond milk
Ingredients for frosting
- 100g fat free cream cheese ( i use Quark)
- 5g stevia
- 5g vanilla essence
- 100g 0% fat free yoghurt
Preheat oven to 210°c (high temp to start helps the rise)
Put the banana in a bowl and mash with a fork, add the rest of the dry ingredients and mix to combine.
Add the eggs, yoghurt and almond milk and mix to combine again.
Zest the lemons and juice into the mixture (to preference), add the poppy seeds and a splash more milk if the mixture is too thick.
Spoon the mixture into cases about 2/3 of the way up. Put them in the oven and immediately turn the temp down to 160°c and bake for 20 mins or until risen and golden.
For the frosting simply mix all the ingredients together and put on top of the muffins once they have cooled properly and zest some more lemon on top.
MACROS: 166 cal, 4.5g fat, 8.5g carbs, 22g protein