Nutritional based articles straight from's specialist writers 

Posted 29 January 2015 by

Recipe: Apple Crumble

Protein Smoothie

Apple Crumble Protein Smoothie



  • 1 Apple, peeled and chopped
  • 1.5 cups (375ml) unsweetened Vanilla Almond Milk
  • 1 scoop (30g) Vanilla Whey Protein Powder
  • ¼ cup (21g) Oats
  • ¼ cup (26g) Flaxseed Meal
  • ¼ tsp. Cinnamon
  • 1/8 tsp. Nutmeg



  1. Combine all the ingredients into a blender and blend until smooth.
  2. Pour into a glass and serve.


Yield: 2 servings

  • Macros per serving: 250ml
  • Calories: 225
  • Protein: 14.6g
  • Fat: 9.9g
  • Carbs: 21.6g
Posted 21 January 2015 by

Recipe: Chicken Curry

Protein Muffins

Chicken Curry Protein Muffins

Chicken Curry Protein Muffin Scr2a.jpg


  • 1Ib (453g) extra lean ground Chicken
  • 1/3 cup (53g) Sweet Onion
  • 1/8 cup (30ml) Egg Whites
  • 3 Tbsp mild Indian Curry Paste
  • 2 tsp Dijon Mustard
  • 1 Tbsp Milled Flaxseeds
  • 1.5 Tbsp chopped Cilantro/Coriander



  1. Preheat oven to 375°F (190°C).
  2. Mix all ingredients together in a large bowl.
  3. Spoon the mixture into a lightly greased large muffin pan.
  4. Bake for 40 minutes or until cooked through.



  • Yield: 4 muffins
  • Macros: Per muffin
  • Calories: 267.9
  • Protein: 28.2
  • Fat: 11.7
  • Carbs: 3.2
Posted 17 January 2015 by Andréa's Protein Cakery

Recipe: Peppermint Swirl

Protein Brownies

Recipe: Peppermint Swirl Protein Brownies


Makes 9 brownies, one square 7" pan


  • 1 cup natural applesauce (222g)
  • 1/3 cup almond butter (80g)
  • 1 cup natural chocolate whey protein powder (104g)
  • 2 tablespoons cacao powder (11g) (or cocoa powder)
  • 3 tablespoons coconut sugar (36g)
  • 1/8 teaspoon sea salt (0.6ml)
  • 1/4 cup vanilla or unflavored whey protein powder (23g)
  • 2 tablespoons unsweetened applesauce (28g)
  • 1/4 teaspoon alcohol-free peppermint extract (1.2ml)



  1. Preheat oven to 325F (163C).
  2. Line a 7" square (or similarly sized) pan with parchment paper (if not using silicone).
  3. Mix applesauce and almond butter well.
  4. Add chocolate whey, cacao powder, coconut sugar, and sea salt. Mix well.
  5. Pour batter into pan, and set aside.
  6. In a small bowl, mix remaining ingredients until smooth.
  7. Spoon peppermint batter onto brownie batter, and swirl with the back side of a knife.
  8. Bake for 16-18 minutes (just until firm).
  9. Let cool slightly.
  10. Cut into 9 brownies, and enjoy!
  11. Store in the refrigerator.

Notes:  A note about substitutions: Because each type of protein powder has a distinct flavor and texture when baked, I would not try substituting different types of protein powders in this recipe. If you'd like to use stevia in place of the coconut sugar, you'd save yourself a couple of grams of carbs per brownie.  And remember not to over-bake these brownies!

Stats Per Brownie

Protein: 12g
Carbs: 12g
Fiber: 2g
Sugar: 8g
Fat: 6g
Calories: 147

Recipe created by Andréa's Protein Cakery:

Posted 11 January 2015 by

Recipe: Triple Chocolate

High Protein Smoothie

Recipe: Triple Chocolate High Protein Smoothie



  • 2 scoops (70g) Chocolate Whey Protein Powder
  • ½ cup unsweetened Chocolate Almond Milk
  • 1 Tbsp Cocoa
  • 1 cup non fat Greek Yogurt
  • ½ cup frozen Strawberries
  • ½ large Banana (68g)


Blend all ingredients in a blender until smooth.


Yield: 3 servings

Macros per serving: 250ml
Calories: 186.8
Protein: 26.4g
Fat: 2.6g
Carbs: 14.2g

Posted 08 January 2015 by Amir Laufert

7 Tips: How to eat healthy

at any restaurant

restaurant scr1a.jpg

How to eat healthy at any restaurant

In this short article I would like to show how one can go to any restaurant and still eat in a healthy manner. The motivation behind this article is one of personal experience. As someone who loves food and trying out new places to eat I have encountered many menus with a variety of choices and have managed to choose the healthy options.

Health and fitness enthusiast are often caught between social dilemmas in terms of eating out with friends and staying healthy and in good shape. Eating out with friends is something we all enjoy doing, however we often have an internal battle with ourselves, as we know that eating out often means sugar and fat loaded foods that we just don’t need or want. This internal battle can lead to us turning down an invite to socialize with friends or in other cases just not eating at all at the restaurant. Whichever option you choose it is not the best social option and this can lead to “FOMO” fear of missing out. 

In this short article we will explore tips and strategies of eating out at any restaurant and maintaining a healthy eating plan and still feel included in our social groups. 

Before the meal

Tip 1: If you know the restaurant that you will be eating at then have a look online for the menu and have a quick browse at the menu options. By doing this you will prevent finding yourself in a dilemma at the restaurant and making an irrational decision.

Tip 2: Never go out to eat in a state of hunger as this can lead to bad choices and overeating.

Tip 3: Drink a glass of water before any meal.


Tip 4: Most places will have veggies in some form or another. Start off by looking for salad options but be aware that many places will have fancy salads that include many foods that are not too good for our waistlines. Do not feel shy to ask the waiter to add or take out an item from the menu to suit your needs. An example of this would be if there is a chicken salad on the menu but it also has feta cheese and a blue cheese dressing then simply ask for no salad dressing on the salad and to please take out the feta. If for any reason there are no salad options then have a look to see if any food come with veggies or come as a “side order”. In this case you can ask the waiter to please bring you a “side order” of these veggies.

Note: “side order” veggies could often be prepared using added butter or oils so ask the waiter to please not fry or add any of these things to them when prepared.

Note: Ask for salad dressing on the side, as salad dressings are often pure oils and sugar loaded. One can substitute the dressing for balsamic vinegar and/or olive oil with salad and/pepper to season.

Note: you may ask the waiter to chop and change the menu as you wish.

Main course

Tip 5: Have a look for a lean protein source including: 

• Fish or seafood
• Chicken breast
• Turkey breast
• Lean cuts of meat

Note: Make sure that these proteins do not come with a dressing or topping such as cheese or sauces as these add high calories to the meal.

Note: Ask the waiter how these proteins are prepared. If the dish is fried then ask to have it backed or roasted.

Tip 6: Have a side dish or salad or veggies instead of fried chips

Note: Most side dishes with a main course come with a starch of your choice of either fried chips, potato or rice. Depending on your nutritional goal, stick with the un-fried option or a side salad. If one chooses to have a potato then ask the waiter to not put butter/margarine or cream on top.


This part of the meal is not a necessity. However if one does choose to have dessert then sticking to fruit is your best bet but try not eating all of it.

Tip 7: Having a cup of coffee/tea at this point is the best way to not feel left out if everyone is nibbling on something.

Written By Amir Laufert:

Posted 03 January 2015 by

High Protein Recipe:

Garlic And Herb Salmon

Recipe: Garlic & Herb Salmon



  • 8oz (226g) Salmon Fillet
  • 1 tsp. Olive Oil
  • 1 tsp. Lemon Juice
  • 1 clove Garlic, minced
  • 1 tsp. fresh Dill
  • ½ tsp. fresh Rosemary, coarsely chopped
  • ¼ tsp. dried Parsley
  • ¼ tsp. dried Sage


  • Preheat oven to 400°F.
  • Place the salmon fillet on a foil lined baking sheet.
  • Mix together the olive oil, lemon juice, and garlic and brush onto the salmon.
  • Top the salmon with the herbs.
  • Bake in the oven for 20-25 minutes until the salmon is cooked through.

You can also wrap the fish in foil and place on the grill to barbeque for 15 minutes.


Yield: 1 serving

Macros per serving:

  • Calories: 459
  • Protein: 57.9g
  • Fat: 22.9g
  • Carbs: 1.0g
Posted 22 December 2014 by

Recipe: High

Protein Crepes

Recipe: High Protein Crepes

crepes scr1.jpg


  • 1 medium Banana
  • 2 scoops unflavored Whey Protein Powder
  • ½ cup Egg Whites
  • 1 Tbsp. unsweetened Vanilla Almond Milk


  • Combine all ingredients into a blender and blend until completely smooth and of a liquid consistency.
  • Heat a pan on medium-low heat and spray with non-stick oil.
  • Using a ¼ measuring cup, pour batter onto pan and quickly work the pan to spread batter thinly.
  • Cook for 1-2 minutes on each side.


Yield: 6 crepes

Macros: 3 crepes
Calories: 223.5
Protein: 35.5g
Fat: 2.1g
Carbs: 15.5g

Posted 24 November 2014 by Andréa's Protein Cakery

Recipe: Cinnamon Apple

Protein Cheesecake


Cinnamon Apple Protein Cheesecake

Makes one 6" cheesecake (8 servings).

All ingredients should be at room temperature.

Ingredients for crust:

  • 1/4 cup almond butter (or any nut butter) (60g)
  • 3 tablespoons filtered water (45ml)
  • 1/4 cup vanilla rice (or pea) protein powder (28g)
  • 1/4 teaspoon ground cinnamon (1.25ml)
  • A pinch of sea salt

Ingredients for apple layer/topping:

  • 1 medium apple, peeled, cored and steamed (1 cup, about 125g before steaming)
  • 1/4 teaspoon ground cinnamon (1.25ml)
  • 2 tablespoons natural (unsweetened) applesauce (28g)

Ingredients for cheesecake:

  • 2 packages Neufchâtel cheese (16oz, 448g)
  • 8 packets stevia (8g)
  • 4 large eggs, whole (200g)
  • 8oz fat-free Greek yogurt (227g)
  • 1 teaspoon alcohol-free vanilla extract (5ml)
  • 1/2 cup natural vanilla whey protein powder (48g)
  • 1/2 teaspoon ground cinnamon (2.5ml)


  • Preheat oven to 325F (163C).
  • Line the bottom of a 6" springform pan with parchment paper, and wrap the bottom of the pan in foil.
  • Rub coconut oil around the sides of the pan (or spray with cooking spray).
  • Make the crust by first mixing the almond butter and water until combined.
  • Mix in rice protein, cinnamon, and salt.
  • Press into the bottom of the springform, and set aside.
  • Chop the steamed apples, and sprinkle with cinnamon.
  • Lay about 1/3 of the apples over the crust. Mix the rest of the apples with the applesauce for the topping, and set aside.
  • Beat the Neufchâtel cheese and stevia until combined.
  • Add eggs and mix well.
  • Add yogurt and vanilla, and beat until smooth.
  • Add whey protein and cinnamon, and beat until smooth.
  • Pour batter over crust.
  • Place the springform in a water bath in the oven (put the springform in a larger pan with about 1 inch of water).
  • Bake at 325F (163C) for 30 minutes, then lower the oven to 200F (93C) and bake for 40-50 minutes more. The cake should be firm around the edges, but the center should be jiggly. 
  • Remove from oven, and let cool at room temperature.
  • Refrigerate for several hours (cake will continue to set).
  • Top with apple mixture, and enjoy!


  • Macros per piece (1/8 cake):
  • Protein: 18g,
  • Carbs: 8g (1g fiber, 5g sugar),
  • Fat: 19g,
  • Calories: 275

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Recipe blog:

Posted 11 November 2014 by Anna Sward

5 High Protein

Treat Recipes

Posted 20 October 2014 by Andréa's Protein Cakery

Recipe: Pumpkin Pecan

Protein Cookies

Pumpkin Pecan Protein Cookies


Ingredients (Makes 4 cookies):

  • 1/3 cup natural vanilla whey protein powder (31g)
  • 1 tablespoon coconut flour (7g)
  • 1/4 cup cooked pumpkin (62g)
  • 2 teaspoons coconut sugar (8g)
  • 1/8 teaspoon pumpkin pie spice (0.6ml)
  • a pinch of sea salt
  • 1/4 teaspoon baking powder (1.2ml)
  • 1 tablespoon chopped pecans (7g)


  • Preheat oven to 325F (163C).
  • Except for the pecans, mix all cookie ingredients until well combined.
  • Fold in the pecans.
  • Spoon batter onto a parchment-lined cookie sheet as 4 cookies. Use the back of your spoon to help shape them.
  • Bake for 5 minutes, and check to see if they are firm. If not, continue to bake and check every 1-2 minutes. Remove from oven as soon as they are firm. (Over-baked whey cookies can get very dry.)


Macros (per cookie):

  • Protein: 7g,
  • Carbs: 6g (1g fiber, 3g sugar),
  • Fat: 2g,
  • Calories: 63.

Recipe by Andréa's Protein Cakery
Recipe blog:




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