Snacks/ Breakfast

Walnut and Sultana Protein Flapjacks


1 cup (230g) crunchy peanut butter
1 cup (240ml) raw honey
2 teaspoons vanilla extract
2 large eggs
4 cups oats
1 cup chocolate protein powder
2 teaspoons cinnamon
1 cup sultanas
1/2 cup chopped walnuts


1. Combine peanut butter and honey in a saucepan over medium heat and stir until melted. Bring to a boil and cook for 30 seconds.
2.Remove from heat and let cool for 3 minutes.
3.Whisk in vanilla and egg until smooth.
4.Add oats, cinnamon and protein powder and mix until combined.
5. When ready, the mixture will appear dry and forms a ball
5.Press the oat mixture evenly into the bottom of a deep baking tray lined with baking paper or greased with butter.
6. Leave in fridge for 3 hours to set

This recipe makes 20 flapjacks.
Each portion: 326 kcal, 42g Carbs,
11.5g Fat, 14.9g Protein
(Figures obtained from my fitness pal based on original ingredients)
Cup size used. 1cup= 250ml

Choco-Peanut Butter and Banana Protein Pancakes

choc-and-penut-butter-pancakesMakes 1 serving of 4 medium sized pancakes

Pancake Base Ingredients

1/2 small ripe banana, mashed

1 scoop chocolate protein powder (I used Scitec chocolate and hazlenut)

1 tbsp unsweetened cocoa powder

1 tbsp peanut butter.

1 tbsp coconut flour

1/3 cup liquid egg whites

1/3 cup unsweetened almond milk

1/2 tsp baking powder

Filling Ingredients

2 tbsp 0% Greek yogurt

1 tbsp peanut butter

2 tbsp unsweetened almond milk

1/2 tsp stevia (or 1 packet)


Mash 1/2 banana with a fork until pureed consistency.

Throw in all the remaining base ingredients and whisk or blend

Spray a frying pan with non-stick cooking spray and use a medium heat.

Spoon mixture onto heated pan into 4 medium sized pancakes

Heat 2-3 minutes, or until bubbly, flip and heat other side an additional 2-3 minutes

In the meantime, whisk together filling ingredients

Once pancakes are done, spoon filling onto each layer and stack accordingly

Top with remaining 1/2 banana slices and/or chocolate chips, any other fruit or toppings of your choice.

Approximate nutritional facts for entire recipe (including toppings)

Calories: 393; Total Fat 7.6 g;  Carbohydrates: 53 g; Sugar: 20 g; Protein: 26 g, Saturated Fat: 2.2 g; Total Cholesterol: 23 mg; Sodium: 400 mg;

 Main meals

Steak, Asparagus and Potato Salad



  • 600g new potatoes
  • 1 clove garlic (crushed)
  • 1tbsp Dijon mustard
  • 1tsp baby capers (rinsed)
  • small handful of flat-leaf parsley roughly chopped
  • small handful of mint leaves, roughly chopped
  • 5tbsp red wine vinegar
  • 5tbsp extra-virgin olive oil (900kcal, 105g F)
  • 1 small shallot, chopped finely (for 50g 36kcal)
  • 1 bunch asparagus, woody ends snapped off, stems cut at an angle
  • 2 thick-cut steaks (500g total)
  • 100g rocket
  • 75g parmesan cheese, shaved (311kcal, 20.5g P, 26g C, 28.4g P)
  • 1tsp honey if needed to sweeten dressing
  • twist of salt and black pepper
  1. Slice the new potatoes evenly, keeping them chunky and cook in boiling water until tender.
  1. Drain and leave in the pan.
  1. Mix crushed garlic, Dijon mustard, capers, herbs, red wine vinegar and most of the olive oil.
  1. Chop all together finely or pulse in food processor. (Taste for flavour, if too sharp, add a little honey until the flavour suits you)
  1. Add half this dressing to the potatoes along with the chopped shallot and mix well. Place on serving dish to cool slightly
  1. Heat a griddle pan and once hot, chargrill the asparagus brushing with a little oil as you go, turning frequently for about 6 mins. Season and set aside
  1. Brush the steak with a little oil, season with pepper and cook on griddle for approx. 2mins on each side for Med-rare, 3 each side for well done.
  1. Sprinkle with salt cover and leave for at least 5mins to rest
  1. Mix the rocket through the potatoes

10. Slice steak thinly (0.5-1cm wide) across the grain and place on the potatoes, drizzle the remaining dressing over and add asparagus with shaved Parmesan to serve.

Serves 4: Total: 2512 Kcal, 151.4g F, 156g C, 152.7gP
Per serving: 678Kcal, 37.85 F, 39g C, 38.75g P
If you need to decrease the amount of calories per serving easily, consider removing the parmesan/ decreasing the amount of dressing used. these are the most calorie dense aspects of this recipe and the easies to adjust.

Salmon, Egg and Avocado Protein roll



  • Lidl Protein roll (halved) Kcal: 134, F: 6.7g, C 4.25g, P 13.4g
  • 1 Large egg – poached/boiled Kcal: 74, F: 5g, C 0.4g, P 6.3g
  • Salmon (smoked) 125g, Kcal 213, F 13g, C 1g, P 29g
  • Avocado (halved 100g) Kcal 161, F 14.5g, C 8.5g, P 2g
  • Season with S+P to your liking
Total: Kcal: 582, F 39.2g, C 14.2g, P 50.7g
This makes a pretty solid high protein breakfast for those of you looking for a good start to the day! Personally i find that eating a high fat, high protein breakfast helps to keep me feeling awake and alert for longer!