Protein brownie chunks

Wahoo its finally here! sorry its taken me a while ive been playing about with the ingredients. The first batch i made tasted lovely but i felt like they were missing something...so i tried it an alternative way and to be honest it was no better so i went back to the original recipe as i preferred it...its always hard to make delicious treats healthy because you expect it to taste as rich and naughty as the real thing...but these were very moist, spongy and tasted lovely...but i do have a couple of tricks to give it a bit more sweetness...but for starters here is the recipe

So how does it compare?

Well a processed brownie of the same weight ... 165kcal, 6.6g fat, 1.8 sat fat, 25.7g carbs and only 2.1g of protein! 

WOW!! i think ill give in a little on flavour in the nutritional savings!

So here are my naughty ideas...a thin spread of nutella on top...nom nom! i love nutella....if i had to live off one thing without getting fat it would by far be nutella on cinnamon bagels MMM

an even naughtier idea is to melt 25g of nutella and swirl it into the mix...im deffo trying this soon...it adds around 11kcal to each chunk so not that much!

OH btw when you cut your brownies you should end up with around 13 chunks (if you make it in a round dish like me)....obviously if you have more or less chunks the macros will be altered :)

Anyway enjoy!

Lots of handwork and dedication 

Tuesday talk 3

Welcome to your 3rd tuesday talk...i like a good talk about nutrition as long as i'm in the mood haha. So the other day i was talking to my uncle about lean gains, its quite a complicated training programme and  way of eating but once you get your head around it its okay...its all about working out your daily allowances of fat carbs and protein and adjusting these on your rest days. It also incorporates intermittent fasting, which in terms on lean gains means you don't eat past 8pm and then you don't eat until midday the next day....that seems pretty hard to me but my uncle has got amazing results and has completely shredded his body! So i think at some point i might give this a go but for now i'm just sticking with clean eating :)

So anyway here is another idea of an ideal day for me

What have we got?

Breakfast: Protein muffin with oats

Snack: egg wrapped in ham

Lunch: chicken fajita wraps (in lettuce)

Snack: protein cookies or brownie

Dinner: minted lamb burger (homemade) with lots and lots of roasted veg and a little bit of sweet potato

Snack: 20g protein shake

Plus lots and lots of veggies and water throughout the day


Hope this gives you some inspiration for a clean day. If you are doing the 5 day challenge make sure you pick one of the FEEL THE BURN workouts to do today :) Also how are you feeling?

Some things to look out for this week...

• Protein brownies
• The cleanest fry up ever
• Mums homemade lamb burgers
• Auntys Tracy's clean rice pudding 
• Plus all your usual workouts 

Lots of hardwork and dedication 

Are you ready for the challenge?

Okay so it is almost time to start the challenge...I've made some slight changes to the menu after feedback and discussions I've had this week...

Remember I said that i have my first protein shake straight after my morning workout...just don't leave to long a gap between breakfast and your first shake!

So some ideas for your evening protein with dinner...

Turkey meatballs

Mums Homemade burger

Chicken with spice 

Salmon seasoned with chilli
Lean lamb and mint burgers

And don't worry if you can't make toast i listed some other options :)

THE RULES

1. Dont cheat on it by adding in other food, like i said you can eat veggies to your hearts content so fill your self up on those :)
2. Drink lots and lots of water...have a glass before every meal, make it the first thing you have when you wake up
3. Take a picture before and then after to see if you can see a difference
4. Instagram me @myfatscrying pictures of your meals...especially your evening meals, be creative :)

So here is your shopping list...

I will be uploading some meal ideas throughout the week so you don't get stuck in a rut...remember if you are doing this challenge with me to instagram me lots...you can also sign up to receive my blogs via email so you don't miss what workouts i want you to do alongside this eating challenge...the sign up box is down the right hand side :)

• You can prepare you roasted veg in advance, we like to prep it all on a sunday and keep it in the fridge so that it makes it easy during the week

• You can also prepare your burgers/mealballs and put them in the freezer and just defrost as and when you need them

• You can also make your protein cookies in advance too! If you don't want protein cookies you can make my oat and maple cookies, though i would suggest having protein with them :)

I will be posting a lot this week to help you out :)

If i've forgot anything i will blog tonight when i get in from work 

Lots of hardwork and dedication

Protein Oaties

I've finally ventured into the baking world of protein...usually my experimental cooking doesn't go to great...when i say experimental i mean chucking ingredients together and hoping for the best BUT for once IT PAID OFF and i've actually made some good protein cookies...the name was decided by a friend of mine at the gym...i like it!

So all you will need is:

• 1 scoop of biohazard raspberry protein - £1 per scoop at zest gym

• 80g oats - 20p

• 2 tbsp of agave syrup - £3.30 from a health food shop so 40p ish?

• 1 tsp natural vanilla extract - 10p

• Enough almond milk to bind but not make it soggy about 1/4 cup - 10p

mix all the ingredients together, line a baking tray with grease proof paper and spray with 1kcal spray, roll into 8 balls and place on the baking tray, flatten them down and then pop in a pre-heated oven for around 15 minutes, flip them over and bake until done to your liking.

The mixture gets so sticky so i tried not to handle them for too long!

Also be careful not to burn yourself like me...i'm so clumsy and now have THREE burns :(

So again i give you a clean recipe that takes next to no time to make and cost £1.80 for EIGHT COOKIES thats just...27p each! OMG!! so no excuse that clean eating is boring and expensive!

Anyway enjoy and sorry this is a little late today and that i've been rubbish and not posted but i have had a really busy day...spent around 5 hours making my cousins birthday cake...which i am going to upload as a cheat meal idea haha! I will also change the ingredient list to a fancy photoshop edit when i get a chance!

Let me know how yours come out and if you make any other flavours....i also made some using cookies and cream protein because im obsessed with it! they are also delicious...

Lots of hardwork and dedication

Oat & Maple Cookies

So a little while ago i tried to make these banana and oat cookies and i have to say they were and EPIC FAIL! So i decided to make up my own recipe and i must say i actually impressed myself!

Okay, these cookies are sooooo easy to make and even better still is that they are super tasty and really low in kcal.

So all you are going to need is 3 ingredients, oats, almond milk and pure maple syrup. Yes i know your wondering how you didn't think of it before right!

So for my recipe which made 6 smallish cookies for 31kcal & 0.05 sat fat each you will need

• 32g of oats (i couldn't be bothered to take oats out thats why its 32 so you can do 30 if you wish)
• 20ml of almond milk
• 1 1/2 tbsp of pure maple syrup

Preheat the over to 180 degrees Celsius 

Mix all of the ingredients together and then split into even sizes. like i said i made 6 but you could make less if you want them bigger.

Grab a piece of grease proof paper and lay it on a baking tray

I then sprayed 6 sprays of 1kcal spray onto the baking paper (one spray for each cookie to sit on)

Place the balls of the cookie dough (which will probably be quiet wet and sticky) onto the sprays and flatten them down. I flatten mine quite a lot as they get a better crunch at the end.

Then put them into the oven for about 12 minutes and then flip them over. I then put mine back in for another 10 minutes but use your judgement as to how crunchy you want them.

And thats it....super clean, super tasty and super easy! What more could you want for a snack?

The oats should give you energy so would be a great pre-gym snack but for more energy why not try and little bit of peanut butter on top of each cookie or try mixing it into the mixture.

Let me know how yours turn out! Also what have you done today? I went for a 6am spin class and i will be doing crossfit and spin again later on after work! Remember this week is about no excuses!

Lots of hard work & dedication