NUTRITION

Tomato and Cheese Risotto with Shrimp Bake

Sometimes it can be quite overwhelming to think about hosting a dinner for others when you are trying to stay on track yourself. You don't want to always be eating something different, or cooking foods you don't think others will enjoy. Well, it is possible to cook a delicious, low cal and track-able meal that will "wow" your guests.  Try this risotto bake with your favourite veggie side dish for your next date night or dinner party. Hint: half of this recipe (1 serving) is approx. 25g protein, 25g carbs and 8g fat. 

What you will need:

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5 Tips for Staying on Track While Dining Out

So you've been invited out to a restaurant; maybe it's a friend's birthday or a date night, something you really don't want to turn down because you value your social life. However, you've been trying so hard to stay on track with your diet and don't want to ruin any progress. Do you stay at home and eat the same thing you always do, or do you join them? We want you to join, so here are a few tips to keep in mind so that you can enjoy those occasions guilt free and remain on track with...


Chickpea Protein Blondies

A blonde spin on the classic Katie Anne brownie for only 150 calories per serving (which is a large slice, don't you worry). This recipe is a bit more complex than most of the one's we typically share with you, but trust me, it's worth it! 

What You Need:

  • 130g Chickpeas 
  • 100g fat free cream cheese
  • 100g pure pumpkin
  • 1/4 cup sugar free syrup
  • 30g regular flour
  • 30g coconut flour
  • 2 eggs
  • 125g egg whites
  • 30g protein powder (vanilla works best!)
  • 1 tsp baking powder
  • 30g PB2
  • Stevia, to...


Macro Friendly French Toast & Bacon

Why miss out on your favourite meals when you are trying to reduce your caloric intake, or, why eat less of your favourite foods when you can eat MORE? This creation of 4 pieces of cinnamon raisin french toast with turkey bacon and peanut butter is less than 500 calories, and makes the perfect pre-workout meal. 

What you will need:

  • 4 pieces weight watchers cinnamon raisin bread 
  • 100g egg whites
  • 2 pieces of low fat turkey bacon 
  • 15g peanut butter 
  • 1tbsp Walden farms syrup (or E.D. Smith brand no sugar added syrup)

What to do:

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Goat Cheese & Pomegranate Salad with Zero-Cal Dressing

When in a caloric deficit, the key is volume eating. The key to volume eating, is salad. To make sure you never get bored of your regular salad, here's a very low calorie salad that goes well with any protein source, and can be made as big as you want or need. Switch up the pomegranate seeds for any type of fruit (berries and apples are great alternatives) and keep your taste buds happy.

What you will need:

  • 3 cups spring mix or spinach blend
  • 15-30g goats cheese
  • 15g pomegranate seeds
  • 1tbsp Walden farms syrup (or...