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Promoting healthy life-style. Advice and tips for healthy habits, including eating. Personalised support (and diet).

06/04/2023

Protein breakfast carrot 🥕 cake… stuffed whit Easter chocolate eggs… 🐣🤓🐣

📝Cake: 110 g whole spelt flour, 70 g protein powder, 180 g shredded carrot, 50 g Skyr fat free yogurt, 1 egg, 1 apple (blended or shredded), 1 tsp cinnamon, 1 tsp ginger powder, 1/2 tsp cardamom, 1 tsp baking soda, 3 mini Easter chocolate egg, optional - some sweetener (in case your protein powder is not sweet enough)…
Topping: 150 g Skyr, 15 g peanut butter (or seed butter), 20 g erythritol (or other sweetener), 15 g roasted pistachios…

👩‍🍳In a large bowl, fold all cake ingredients together (except of chocolate eggs). Divide the batter among 3 ramekins dishes and and add 1 chocolate egg to each. Bake it for ~40 min at 180C.
In another bowl, whisk together Skyr, peanut butter and sweetener.
Serve your cake sliced and topped with yogurt frosting and pistachios…

🥧3 servings, 1 is ~420 kcal, 38 g protein 💪, 10 g fat, 42 g carbs…

05/03/2023

🦵Leg Sunday… 🦵To make Monday even more painful 😏

3 rounds:
🦵10x dumbbell (20 kg) B-stance squats
🦵10x front squats (30 kg)
🦵60 s weighted (10 kg) wall sits

🥹😅 Enjoy your Sunday!

31/12/2022

Vegetarian protein pasta in peanut 🥜 sauce… Super tasty and nutritious dinner served in 15 minutes… Eating protein doesn’t necessary mean eating meat! 🤓

📝100 protein pasta, 150 g carrots 🥕 (cut into thick slices), 2 red paprika (cut into thick slices), 100 g spinach…
Peanut sauce: 50 g peanut 🥜 butter (can be substitute with tahini or any other seeds butter), 4 tbsp soy sauce, 2 tbsp rice vinegar, 2 tbsp honey 🍯, 2 tbsp sriracha, 4 tbsp water…

👩‍🍳Cook your pasta according to package instructions. Drain and rinse it with cold water. Combine peanut sauce ingredients in a wok pan, add all veggies and let it cook for couple of minutes (you won’t your veggies to stay crunchy so 3-4 minutes should do)… Add pasta, toss to coat and enjoy!

2 servings: 1 🍲 530kcal, 41 g protein, 13 g fat, 64 g carbs…

14/12/2022

“If you are tired, do it tired…”

For time:
60 sit-ups
60 deadlifts (30 kg)
60 air squats
60 bicep curls (10 kg, 30 x each arm)
30 Russian twists (with weight ~10 kg)
30 power cleans (30 kg)
30 front squats (30 kg)

One time through...

21/11/2022

Rule #1 to working out 🏋🏻‍♀️ Never skip Monday🤓

5 RFT
➡️6 x Power sn**ch (30 kg)
➡️9 x OH squat
➡️12 x Burpees (over the barbell)

🏋🏻‍♀️🤗💪

31/10/2022

Meatless pasta bolognese… Wait… what?!!! Meatless and bolognese don’t get along you may think… 🤔 Oh yes, they do! 🤗
It is really delicious, balanced and easy to make dinner proposal!

📝200 g protein pasta (or any other pasta of choice), 400 g canned tomatoes 🥫, 400 g tomato purée, 150 g nuts (I used cashews but pecans, almonds or any other nuts will work just fine), ~100 ml water, 100 g leek, 20 g olive oil, 2 tbsp dried herbs, fresh basil (~15 g), salt, pepper and some sweetener (I used 1 generous tbsp of erythritol)…

👩‍🍳Cook your pasta.
Chop your nuts really well (I used blender for that—4 s medium speed). Cut leek into half moons. Fry it with olive oil until golden brown. Add nuts and all remaining ingredients (except your pasta and parmezaan) into the pan with leek and cook it for 15-20 minutes.
Mix that delicious sauce with your pasta and enjoy! Optional-top it with some shredded parmezaan cheese and some more basil.

4 servings, 1 🍝 - 550 kcal, 44 g protein, 42 g carbs, 23 g fat…

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