Category Archives: Snacks

Strawberry-mango protein smoothie



For the strawberry smoothie

1/2 c egg whites (15-20 g protein)

1/2 c milk

1/2 strawberry frozen


For the mango smoothie

1/2 c egg whites (15-20 g protein)

1/2 Milk

1/2 cup mango slices


Blend the two smoothies with a stick blender.

Arrange in a tall glass on top each other.


More good combinations


Strawberry – banana



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Protein pancake with avocado mash and poached egg



This breakfast will give you 55 g protein.


For 3 pancakes

1 whole egg (5g protein?

2 egg whites (10g protein)

Salt and black pepper

1 avocado

1 tbsp chopped onion

1 small green chili chopped

Salt and black pepper

3 soft boiled egg or poached egg (15 g protein)

3 corn cakes (5-7 g carbs each) toasted

Have it with a choc protein smoothie from egg whites.

The total protein is 55 g.

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Avocado mousse



1 ripe avocado

1/2 pineapple juice

3 egg whites


1 tsp cream of tartar


Purée the avocado flesh with the pineapple juice.

Beat the egg whites with the xilit and the cream of tartar and fold in the avocado mixture.

Serve individual glasses or cups.


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Sautéed Broccoli with Toasted Garlic Butter and Nuts



1 medium head of broccoli, cut to florets

2 tbsp butter

1 tbsp garlic paste

1 tbsp cashew nuts, roasted


Microwave the broccoli.

In a hot pan, melt 1 tbsp butter and 1 tbsp oil, add 1 tbsp garlic, crushed red pepper fry until the garlic browns slightly.

Pour over the hot broccoli, season, scatter with cashew nuts and serve.


Fry black mustard seed in hot oil, add chopped ginger and toss with the broccoli.


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Spicy minced chicken in lettuce boats



100 g cooked minced chicken

1-2 tbsp coconut pudding

Sweet chili sauce

Little gem leaves

Green apple


Mix the cooked minced chicken with the coconut flavoured custard.

Season with salt, black pepper and sweet chili sauce.

Put one tbsp mixture in lettuce cups and garnish with apple julienne.


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Protein rich breakfasts 1. Smoothies

To keep your testosteron level high and your insulin level low and your blood sugar balanced, you have to eat protein.

Within an hour after you woke up, have a protein rich breakfast.

You can use protein powders, there are a lot. Flavoured or unflavoured.

I don’t really like those products, who knows how they were produced.

I prefer natural ingredients, like eggs, whole milk, real fruits.

In this post I will give you a few ideas.

Protein smoothies

To provide 30 -35 g protein

Chocolate smoothie

6-8 egg whites

100 ml milk

2-3 tbsp unsweetened cocoa powder

1 tbsp xilitol

In a protein shaker mix the ingredients and mix with a stick blender until smooth.

Vanilla smoothie

6-8 egg whites

150 ml milk

1-2 tsp vanilla syrup or extract

Banana vanilla smoothie

1/2 – 1 ripe banana

6-8 egg whites

150 ml milk

1-2 tsp vanilla syrup


Banana is usually green on the shelves of the store. And I don’t like green bananas as well as I don’t like bananas every day.

So, what to do? I keep them in a brown paper bag on the kitchen counter with tomatoes and apples. They will make each other ripe in a few days.

I peel them, cut them in slices, in a plastic box in the freezer they will rest until I use them.

Forest fruits smoothie

6-8 egg whites

150 ml milk

1/2 cup frizen fruits

1 tbsp xilitol

Avocado smoothie

6-8 egg whites

150 ml milk

1/2 avocado

1 tbsp xilitol

Pomegranate blackberry smoothie

Pomegranate is a very good antioxidant.

8 egg whites

150 ml milk

1/4 cup pomegranate syrup

150 ml blackberry, frozen

xilitol to your liking


And so on …..

You can combine cocoa powder with banana, avocado.

Once in a week I have chocolate smoothie with wholewheat flakes or with oatmeal.



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