Jammed packed with 11g of protein, 10g of fibre to get you ready for whatever the day brings! You know how I feel about fuelling for the day ahead. Combat those busy mornings that lead to skipped breakfasts or grabbing whatever's closest. These creamy chocolate oats come together in just ten minutes the night before, and the fridge does the rest while you sleep. The Perfect Start to Your Day You'll wake up to a breakfast that tastes like chocolate pudding but fuels you like a

If you are anything like me, my sweet tooth rears its head nearly every day. Most days a square or two of dark chocolate or a stuffed date with peanut butter does the trick. Other days I struggle to find something that hits the spot. Working with athletes and fitness enthusiasts, I know the struggle to find snacks that satisfy their sweet tooth without compromising their nutrition goals is REAL! Traditional brownies loaded with sugar and flour can cause energy crashes and inf

Starting your day with a warm, satisfying breakfast can set the tone for hours ahead. Many people love oat porridge for its creamy texture and nutritional benefits, but what if you have a light intolerance to oats? Not only that, you want to try something different! Here's the secret that has been kept from you - Rice flakes! They offer a fantastic alternative that delivers a smooth, porridge-like consistency without oats. This recipe combines rice flakes with peanut butter,

A nutrient-dense, no-fridge-needed travel meal that stays fresh for hours, built for athletes on the move who can't afford to crash between training sessions or competitions. INGREDIENTS: 150 grams cooked quinoa (cooled) 120 grams canned chickpeas, drained & rinsed 40 grams baby spinach leaves 80 grams cherry tomatoes, halved 70 grams cucumber, diced 60 grams roasted red pepper, sliced 20 grams pumpkin seeds 1 tablespoons extra virgin olive oil 1 tablespoons fresh lemon juice

A creamy, tropical post-workout recovery drink loaded with protein, fast-acting carbs, and anti-inflammatory compounds to help muscles rebuild fast. INGREDIENTS 300 millilitres coconut water 100 grams fresh or frozen mango chunks 1 tablespoons scoop vanilla protein powder (whey or plant-based) 0.5 teaspoons ground turmeric 0.3 teaspoons ground cinnamon 1 teaspoons chia seeds 3 ice cubes STEPS Load the blender: Add 300 millilitres coconut water, 100 grams fresh or frozen mango

A vibrant pre-workout powerhouse combining natural caffeine from green tea with anti-inflammatory beetroot for endurance and stamina. INGREDIENTS 200 milliliters chilled brewed green tea (unsweetened) 150 milliliters cold-pressed beetroot juice 150 milliliters cold water 30 milliliters fresh lime juice 1 teaspoons raw honey 0.5 teaspoons fresh ginger, grated 1 pinch small pinch of black pepper STEPS Brew & cool the green tea: Brew a strong green tea bag in 200ml of hot water

A zesty, natural electrolyte drink packed with sodium, potassium, and vitamin C — perfect for post-workout recovery and rehydration. Servings INGREDIENTS 500 milliliters cold water 120 milliliters fresh orange juice 30 milliliters fresh lemon juice 0.3 teaspoons sea salt (fine) 1 tablespoons raw honey or maple syrup STEPS Juice the citrus: Squeeze 120 milliliters fresh orange juice and 30 milliliters fresh lemon juice into a large glass or shaker bottle. Remove any seeds. Mix