Recipe: Strawberry & Feta Avocado Toast

Recipe: Strawberry & Feta Avocado Toast

by | Jul 8, 2024

Strawberry & Feta Avocado Toast

Skill Level

Easy

Time

10 min

Serves

1

 

Calories

336

Protein

9g

Fat

18g

Carbs

37g

Fibre

8g

Equipment Needed

  • Toaster
  • Knive
  • Plate

Ingredients

  • 1/2 Avocado (medium)
  • 50 grams Sourdough Bread (sliced, toasted)
  • 1/4 tsp Sea Salt
  • 1/4 Lime (juiced)
  • 1/4 cup Strawberries (chopped)
  • 1 1/2 tbsps Feta Cheese (crumbled)

Instructions

Step 1

Place the avocado on top of the toasted bread. Use a fork and smash it. Season with salt and lime juice.

Step 2

Add strawberries and feta cheese on top and enjoy!

Notes About Recipe

  • Leftovers: Best enjoyed fresh.
  • Serving Size: One serving is equal to one slice of toast.
  • Additional Toppings: Top with arugula.
  • Dairy-Free: Omit the feta cheese or use plant-based cheese instead.
  • Sourdough Bread: One slice of sourdough bread is equal to approximately 1 3/4 oz or 50 grams.

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Recipe: Chocolate Chip Banana Bread Muffins

Recipe: Chocolate Chip Banana Bread Muffins

by | Jul 8, 2024

Chocolate Chip Banana Bread Muffins

 

Skill Level

Easy

Time

30 min

Serves

12

 

Calories

223

Protein

3g

Fat

6g

Carbs

37g

Fibre

4g

Equipment Needed

Ingredients

  • 3 Banana (mashed until smooth)
  • 1 Egg
  • 1/3 cup Plain Greek Yogurt
  • 2 tbsps Coconut Oil (melted)
  • 1/2 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • 1 tsp Baking Soda
  • 1/4 tsp Sea Salt
  • 1 1/2 cups All Purpose Flour
  • 1/2 cup Dark Chocolate Chips

Instructions

Step 1

Preheat the oven to 350°F (175°C) and line a muffin tray with liners or use a silicone muffin tray.

Step 2

Add the banana, egg, yogurt, coconut oil, maple syrup, and vanilla to a large bowl. Mix well to combine.

Step 3

Add the baking soda, salt, and flour. Use a spatula to mix until just combined. Gently fold in the chocolate chips. Do not over-mix.

Step 4

Divide the batter evenly between muffin cups. Bake for 20 to 24 minutes or until firm to the touch. Transfer the muffins to a cooling rack to cool completely. Enjoy!

Notes About Recipe

  • Leftovers: Refrigerate in an airtight container for up to four days.
  • Serving Size: One serving is one muffin.
  • More Flavor: Add cinnamon.
  • Additional Toppings: Top with chopped walnuts rather than chocolate chips.
  • Gluten-Free Flour: This recipe was tested using Bob’s Red Mill 1-to-1 Gluten-Free Flour. If using another type of flour, results may vary.
  • How to Measure Flour: Fluff the flour first and then spoon it into your measuring cup. Use the back of a knife to level off the flour. Do not scoop the flour with your measuring cup or pack the flour in and/or tap it to get more flour in. This will result in extra flour being used, which will make your muffins dry and crumbly.

Download Recipe

Click here to download a pdf version of this recipe.

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Recipe: Cheeseburger Brussels Sprouts

Recipe: Cheeseburger Brussels Sprouts

by | Jul 8, 2024

Cheeseburger Brussels Sprouts

 

Skill Level

Easy

Time

30 min

Serves

3-4

 

Calories

397

Protein

25g

Fat

27g

Carbs

11g

Fibre

3g

Equipment Needed

Ingredients

Main Ingredients:

  • 3 cups (300g / ~18-30) Brussel Sprouts (frozen or fresh)
  • 1/2 medium White Onion
  • 1 lb. (454 grams) Lean Ground Beef

Seasoning:

  • 2 Tbsp. Worcestershire sauce
  • 3 Tbsp. Mustard
  • 2 Tbsp. Ketchup
  • 1 tsp. Black Pepper
  • 1/2 cup (~50g) Cheddar cheese (shredded)

Optional Extra:

  • 2-4 Pickles, diced
  • 4 strips Bacon, cut into 1 cm pieces after cooked

Instructions

Step 1

Cut up brussels sprouts (3 cups) into halves length-wise; for bigger brussel sprout bulbs you can cut them three times length-wise; this is easier to do when the brussel sprouts are slightly frozen, easier to cut – not If they are completely frozen however, if this is the case thaw them out a little in the microwave (5-6 minutes). Set aside.

Step 2

Lightly spray a frying pan (with non-stick spray), then add lean ground beef (1lb.) and start to brown it (medium-to-high heat). If your lean ground beef is frozen, defrost in microwave.

Step 3

 In another frying pan turn on medium heat, spray with non-stick and add brussels sprouts.

Step 4

Grate cheese (if you didn’t buy pre-shredded cheese), set aside.

Step 5

While meat starts to brown, dice white onion (1/2 Onion) and add to meat.

Step 6

Mix together worcestershire sauce, black pepper, ketchup, and mustard. Add to ground beef when meat is brown. 

Step 7

At this time the brussels sprouts should be close to being ready, they are done when they start to char a little (tips and outside of sprout are brown/black). When they are done, add to meat mixture and mix together evenly.

Step 8

Reduce heat, top with shredded cheese and serve.

Notes About Recipe

  • Ground Beef: You can use different lean-ness as needed: regular ground beef for more calories, lean or extra lean for less (Regular= 70-85% lean / 30-15% Fat)

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How Cora Moore Transformed Her Lifestyle with the Fat Loss Blueprint: A Case Study

How Cora Moore Transformed Her Lifestyle with the Fat Loss Blueprint: A Case Study

by | Jul 2, 2024

Below is an excerpt transcribed version of a conversation that Mike and Cora had, about Cora doing our Fat Loss Blueprint course.

***

When it comes to achieving long-term fat loss, finding the right balance between nutrition and exercise is key. Recently, we had the pleasure of speaking with Cora Moore, a client who completed our Fat Loss Blueprint: Nutrition & Exercise Guide For Long-Term Success. Her experience highlights the transformative power of a well-structured, comprehensive approach to fat loss.

Mike: Hi Cora, thank you for joining us today. To start off, could you share 2-3 things you liked the most about the Fat Loss Blueprint course?

Cora: Absolutely! The first thing that really impressed me was how comprehensive the course is. It covers everything from the basics of nutrition to detailed exercise routines, all presented in a clear and engaging way. I especially loved the practical tips for sustainable fat loss. These weren’t just quick fixes but strategies I could integrate into my daily life for lasting results. Additionally, the course provided excellent information on the importance of protein and fibre, which has helped me make more informed food choices.

Mike: That’s great! Was there anything about the course that surprised you?

Cora: Yes, there was. I was genuinely surprised by how much I learned about nutrition myths. I’ve always heard conflicting advice about things like intermittent fasting and the keto diet. The course broke these topics down in a way that made it easy to understand what’s fact and what’s fiction. It really opened my eyes to how many myths are out there and underscored the importance of having accurate information.

Mike: It’s amazing how enlightening accurate information can be! Was there anything you think could be improved in the course?

Cora: Honestly, there wasn’t much I’d change, but if I had to pick one thing, I’d suggest adding more interactive elements. The content is fantastic, but having more quizzes or interactive activities could help reinforce the information even more. It would make the learning process even more engaging and effective.

Mike: That’s a great suggestion. Lastly, who do you think would specifically benefit from taking this course?

Cora: I think anyone who wants specific information about losing fat long-term would benefit greatly from this course. It’s perfect for people who are tired of quick fixes and want a comprehensive guide that provides sustainable, long-term strategies for both nutrition and exercise. Whether you’re just starting your fat loss journey or looking to refine your approach, this course offers invaluable insights and tools.

Mike: Thank you so much, Cora. Your insights are invaluable, and we’re thrilled to hear about your positive experience with the Fat Loss Blueprint course.

Cora: Thank you! I’m so grateful for the knowledge and tools this course has provided me. I 100% recommend it to anyone looking to make a lasting change in their health and fitness. This course is truly a game changer for anyone serious about achieving long-term fat loss.

***

Cora’s experience with the Fat Loss Blueprint highlights the importance of a balanced approach to fat loss, integrating both nutrition and exercise. Her journey is a testament to how comprehensive, accurate information can empower individuals to make lasting changes. If you’re seeking long-term fat loss solutions, the Fat Loss Blueprint: Nutrition & Exercise Guide For Long-Term Success might just be the key to unlocking your full potential.

By focusing on sustainable practices and debunking common nutrition myths, this course equips you with the tools needed for a healthier lifestyle. Start your journey today and see how transformative the right knowledge and strategies can be. Click here for more information.

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Recipe: Protein Porridge/Oatmeal

Recipe: Protein Porridge/Oatmeal

by | Jun 20, 2024

Protein Porridge/Oatmeal 

 

Skill Level

Easy

Time

5 min

Serves

1

 

Calories

189

Protein

23g

Fat

2g

Carbs

20g

Equipment Needed

  • Microwave or small saucepan
  • Bowl
  • Spoon

Ingredients

  • 1 1/2 cups Water
  • 1/3 cup Quick Oats 
  • 1/4 cup Vanilla Protein Powder
  • 1/4 tsp Cinnamon (optional)

Instructions

Step 1

Can use the microwave or a small saucepan. Microwave: add water and oats in a bowl and microwave for 60-90 seconds. Saucepan: bring the water to a boil in a small saucepan. Add the quick oats and cook for one minute, or until cooked to your liking.

Step 2

Stir in the protein powder and cinnamon until well combined. Enjoy!

Notes About Recipe

  • Leftovers: Refrigerate in an airtight container for up to four days. 
  • Additional Toppings: Add nuts, fresh or dried fruit, shredded coconut, bee pollen, nut butter, or hemp seeds.
  • Extra Calories: If you’re looking to add calories to this meal, aside from increasing the serving size, a great way is to add nut butters to this meal (e.g. Peanut butter) for a tasty and powerful calorie add-on.

Download Recipe

Click here to download a pdf version of this recipe.

 

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