JANUARY RECIPE PACK WHAT YOU NEED WHAT YOU NEED TO DO
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WHAT YOU NEED WHAT YOU NEED TO DO JANUARY RECIPE PACK Discover 15 easy, healthy and tasty recipes, including breakfast, lunch, dinner, treat and smoothie options. www.MustardFitness.com
TABLE OF CONTENTS
WHAT YOU
RASPBERRY ANDNEED
COCONUT WHAT YOU NEED TO DO
1 MUESLI BIRCHER
2 GREEN PANCAKES
EGG AND TUNA TOAST RECIPE KEY
3 WITH HONEY MUSTARD
Look for these helpful
icons throughout the file.
4 BLT BREAKFAST SALAD
GF
5 POWER SALAD
Gluten Free
DF
Dairy Free
6 SIMPLE CHICKPEA AND TUNA SALAD
LC
Low Carb (under 20g serving)
7 LAMB AND CHICKPEA STUFFED PEPPERS
MP
Meal Prep/Freezer Friendly
8 MALAYSIAN CHICKEN SOUP
HP
High Protein (over 20g per serving)
9 ONE-POT SEA BASS AND THAI RICE V
Vegetarian
SESAME ALMOND CHICKEN
10 WITH MISO PUMPKIN PUREE Q
Quick (under 30 mins)
11 CHICKEN ALLA DIAVOLA N
Contains Nuts
12 SLOW COOKER KOREAN BEEF
13 PAPAYA AND TURMERIC SMOOTHIE
14 CINNAMON ROLL PROTEIN BARS
15 KETO LEMON MUG CAKE
SAMPLE WEEKLY MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Raspberry and Raspberry and Egg and Tuna Egg and Tuna Simple BLT Breakfast BLT Breakfast
Coconut Muesli Coconut Muesli Toast with Toast with Chickpea and Salad Salad
Bircher Bircher Honey Mustard Honey Mustard Tuna Salad
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Leftover Simple Lamb and Lamb and
Malaysian Malaysian Chicken Power Salad
Chicken Alla Chickpea and Chickpea Chickpea
Chicken Soup Soup
Diavola Tuna Salad Stuffed Peppers Stuffed Peppers
SNACK SNACK SNACK SNACK SNACK SNACK SNACK
E.g. Green Pancakes, E.g. Green Pancakes, E.g. Green Pancakes, E.g. Green Pancakes, E.g. Green Pancakes, E.g. Green Pancakes, E.g. Green Pancakes,
Papaya and Turmeric Papaya and Turmeric Papaya and Papaya and Turmeric Papaya and Turmeric Papaya and Turmeric Papaya and Turmeric
Smoothie, Cinnamon Smoothie, Cinnamon Turmeric Smoothie, Smoothie, Cinnamon Smoothie, Cinnamon Smoothie, Cinnamon Smoothie, Cinnamon
Roll Protein Bars, Roll Protein Bars, Cinnamon Roll Roll Protein Bars, Roll Protein Bars, Roll Protein Bars, Roll Protein Bars,
Keto Lemon Mug Keto Lemon Mug Protein Bars, Keto Keto Lemon Mug Keto Lemon Mug Keto Lemon Mug Keto Lemon Mug
Cake Cake Lemon Mug Cake Cake Cake Cake Cake
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
One-Pot Sea Bass Chicken Alla Sesame Almond Sesame Almond Slow Cooker Meal Out – Slow Cooker
and Thai Rice Diavola Chicken with Chicken with Korean Beef Enjoy! Korean Beef
Miso Pumpkin Miso Pumpkin
Puree Puree
WEEKLY SHOPPING LIST
MEAT, FISH, DAIRY
WHAT YOU NEED& PLANT BASED
FRUIT & VEGETABLES WHAT YOUBAKING
SEEDS, NEED TO DO
& SPICES CANS, CONDIMENTS & MISC
Fruit Meats Grains Oils
1x apple 17.5 oz. (500g) chicken basmati rice sesame oil
2x bananas coconut oil
tenderloins (breast) quinoa
olive oil
4 oz. (70g) blueberries 2.6 lb. (1.2kg) chicken legs rolled oats extra virgin olive oil
2x lemons 8 oz. (230g) chicken thighs Nuts & Seeds Sweeteners
4x limes
9 oz. (250g) ground lamb mince pumpkin seeds xylitol
½ papaya honey
2 oz. (60g) pancetta sesame seeds
9 oz. (250g) raspberries coconut sugar
2.8 lb. (1.3 kg) stewing beef Baking
1 portion of seasonal fruit (for the Boxed, Cans & Condiments
Fish and Seafood self-rising flour beef stock
green pancakes)
14 oz. (400g) sea bass fillets ground almonds/almond chicken stock
Vegetables
rocket Dairy meal 1x 14 oz. (400g) can coconut milk
baby spinach 1x 14 oz. (400g) can lite coconut
feta cheese baking powder
1x broccoli milk
butter baking soda 3x 14 oz. (400g) cans chickpeas
7 oz. (200g) broccolini
10 oz. (300g) cherry tomatoes large Greek vanilla yogurt coconut flour cocktail gherkins
2x garlic raspberry yogurt cornstarch tomato paste
root ginger 1x can tuna in brine
Dairy-free vanilla extract
14 oz. (400g) green beans 1x can tuna in oil
7x eggs Spices almond butter
lettuce
bunch spring onions (approx. 10) coconut milk chili flakes apple cider vinegar
1 lb. 7 oz. (750g) pumpkin almond milk Chinese five spice mix Dijon mustard
radishes fish sauce
coconut yogurt ground cinnamon mayonnaise
5x red bell peppers
Frozen Moroccan spice mix white miso paste
2x red chilies
1x red onion edamame beans onion powder rice wine vinegar
17.5 oz. (500g) sweet potato Sriracha sauce
paprika
17.5 oz. (500g) white potato tamari soy sauce
ground turmeric Thai red curry paste
Herbs sea salt flakes Other
mint
bread
parsley
apple juice
rosemary
vanilla protein powder
coriander
WHAT YOU NEED WHAT YOU NEED TO DO
RASPBERRY AND COCONUT
MUESLI BIRCHERRASPBERRY AND COCONUT MUESLI BIRCHER
WHAT YOU NEED WHAT YOU NEED TO DO
• 3 cups (270g) rolled oats Combine the oats, grated apple, vanilla yogurt, apple juice,
Serves: 6
Prep: 10 mins
• 1 apple, cored and coarsely coconut milk, vanilla extract and cinnamon in a bowl. Cover
Cook: 10 mins grated the bowl and place in the fridge to soak overnight.
• 1 cup (280g) Greek style
vanilla yogurt Meanwhile, to make the raspberry jam, combine the
• 1 cup (250ml) apple juice raspberries, sugar and lemon juice in a saucepan. Place
• ¾ cup (185ml) coconut over a medium heat, and cook, stirring occasionally, for 7-8
Nutrition per milk minutes, until it has a jam like consistency. Remove from the
serving: • 1 tsp. vanilla extract heat and set aside to cool.
334 kcal • 1 tsp. ground cinnamon
7g Fats • 1 cup (280g) raspberry Divide the jam among serving jars or glasses. Top with the
56g Carbs yogurt, to serve oat mixture and raspberry yogurt and serve immediately.
13g Protein
8g Fiber Store covered in the refrigerator for up to 3 days.
For the raspberry jam:
• 9 oz. (250g) raspberries,
quartered
• 2 tbsp. coconut sugar
• 1 tbsp. lemon juice
MP VWHAT YOU NEED WHAT YOU NEED TO DO
GREEN PANCAKESGREEN PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 ¾ cups (435ml) almond Place the milk, egg, banana and spinach into a blender and
Serves: 4
Prep: 15 mins milk blitz until smooth.
Cook: 50 mins • 1 egg
• 1 ripe banana, coarsely Combine the flour, sugar and baking soda in a large bowl.
chopped Make a well in the centre, and add the smoothie mixture.
• 3 oz. (85g) spinach Whisk until well combined and a smooth batter has formed.
• 2 cups (300g) self-rising Cover and set aside for 30 minutes to rest.
Nutrition per flour
serving: • ¼ cup (55g) coconut sugar Heat a large non-stick frying pan over medium-low heat
398 kcal • ¼ tsp. baking soda and brush it with a little coconut oil. Pour ¼ cup (60ml) of the
4g Fats • 2 tbsp. coconut oil, melted batter into the pan, and cook for 1-2 minutes or until bubbles
86g Carbs • ½ cup (140g) coconut appear on the surface. Then flip the pancake and cook for a
7g Protein
14g Fiber yogurt, to serve further 1 minute on the other side, or until lightly coloured.
• 1 cup seasonal fruit, to Repeat this process with the remaining batter to make 16
serve pancakes.
Divide the pancakes among the serving plates (4 per
serving). Top with yogurt and fruit to serve.
GF MP
V NWHAT YOU NEED WHAT YOU NEED TO DO
EGG AND TUNA TOAST
WITH HONEY MUSTARDEGG AND TUNA TOAST WITH HONEY MUSTARD
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 slices bread Boil the egg to your liking. Toast the bread and spread with
Serves: 2
Prep: 5 mins
• 1 tsp. butter the butter.
Cook: 10 mins • handful rocket
• 5 oz. (145g) can tuna in brine, Top the toast with rocket, pieces of tuna and egg slices.
drained
• 1 egg, boiled to your liking Mix the mustard with the honey and drizzle over the egg.
• 1 tbsp. Dijon mustard Finally top with the sliced onion and season with salt and
Nutrition per
• ½ tbsp. honey pepper, to taste. Serve immediately.
serving: • ¼ small onion, sliced
212 kcal • salt and pepper
7g Fats
18g Carbs
18g Protein
2g Fiber
DF LC
QWHAT YOU NEED WHAT YOU NEED TO DO BLT BREAKFAST SALAD
BLT BREAKFAST SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 oz. (125g) pancetta, Chop the pancetta into small cubes and place in a non-stick
Serves: 2
Prep: 5 mins chopped frying pan. Heat the pancetta over a low heat for about 10
Cook: 10 mins • ½ lettuce, leaves torn minutes, until the fat has melted and the pancetta starts to
• 1 cup (150g) cherry brown.
tomatoes, halved
• ¼ small onion, sliced In the meantime, boil the eggs to your liking. Mix the
• 3 tbsp. mayonnaise mayonnaise, crushed garlic and lemon juice to make the
Nutrition per
• 2 tsp. lemon juice salad dressing.
serving: • 1 clove garlic, crushed
397 kcal • 2 boiled eggs, quartered To serve, arrange the lettuce on 2 plates, add the halved
33g Fats  cherry tomatoes and sliced onion. Season with salt and
6g Carbs • salt and pepper pepper. Top with the browned pancetta and boiled egg, then
19g Protein
1g Fiber drizzle with the dressing and serve immediately.
GF DF
LC QWHAT YOU NEED WHAT YOU NEED TO DO
POWER SALADPOWER SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 14 oz. (400g) can chickpeas, Preheat the oven to 400°F (200°C). Line a baking tray with
Serves: 4
Prep: 20 mins rinsed, drained baking paper and spread the chickpeas over the tray. Rub
Cook: 15 mins • 1 cup (170g) quinoa, rinsed, the chickpeas with 1 tablespoon of olive oil and season with
drained salt and pepper. Place the tray in the oven and bake for 15
• 1 broccoli, trimmed, cut into minutes until golden.
florets
• 1 cup (155g) frozen Meantime, cook the quinoa according to the instructions on
Nutrition per edamame beans, cooked the packaging and drain well. Cook the broccoli until just
serving: • 1 cup (150g) cherry tender and drain well.
306 kcal tomatoes, halved
10g Fats • 4 radishes, sliced Combine the cooked grains, broccoli, edamame, tomato,
43g Carbs • handful fresh mint leaves, radish, mint and pumpkin seeds in a large bowl. Season with
14g Protein
10g Fiber plus extra, to serve salt and pepper. 
• 2 tbsp. pumpkin seeds 
• 2 tbsp. apple cider vinegar Whisk together the vinegar, oil and maple syrup in a small
• 2 tbsp. extra virgin olive oil bowl. Add the dressing to the salad and gently toss to
• 1 tbsp. honey combine. Top with the roasted chickpeas, blueberries and
GF DF
• ½ cup (70g) blueberries extra mint leaves and serve immediately.
• salt and pepper
MP VWHAT YOU NEED WHAT YOU NEED TO DO
SIMPLE CHICKPEA
AND TUNA SALADSIMPLE CHICKPEA AND TUNA SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 14 oz. (400g) can chickpeas, Combine all ingredients, including the oil from the tuna, in a bowl
Serves: 4
Prep: 5 mins rinsed, drained and mix well. Season well to taste with salt and pepper and
Cook: 10 mins • 5 oz. (145g) can tuna in olive serve sprinkled with fresh parsley.
oil
• 1 oz. (30g) cocktail gherkins,
sliced
• ½ red bell pepper, diced
Nutrition per
• ¼ red onion, diced
serving: • 2 eggs, cooked, chopped
186 kcal • 1 tbsp. parsley chopped, to
6g Fats serve
18g Carbs • salt and pepper
15g Protein
5g Fiber
GF DF
LC MP
QWHAT YOU NEED WHAT YOU NEED TO DO LAMB AND CHICKPEA STUFFED PEPPERS
LAMB AND CHICKPEA STUFFED PEPPERS
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 bell peppers reheat the oven to 400°F (200°C). Grease a large roasting
P
Serves: 4
Prep: 15 mins
• 1 tbsp. olive oil tray. 
Cook: 60 mins • 1 white onion, finely 
chopped Cut the capsicums in half lengthways. Use a small sharp
• 2 garlic cloves, crushed knife to carefully remove the seeds and membrane. Place
• 3 tsp. Moroccan spice mix the capsicum halves, cut-side up, in the tray.
• 1 tsp. ground paprika
• ½ tsp. dried chili flakes Heat the olive oil in a large deep frying pan and place over
Nutrition per
serving: • 9 oz. (250g) lamb mince a medium heat. Add the onion and cook for 5 minutes or
436 kcal • 4 tbsp. tomato paste until soft, then add the garlic and cook for a further minute.
26g Fats • 14 oz. (400g) can
32g Carbs chickpeas, rinsed, drained Stir in the Moroccan spice mix, paprika and chili. Add the
22g Protein lamb mince, stirring constantly to break up the mince, and
9g Fiber
• 3.5 oz. (100g) feta cheese,
crumbled cook for 5 minutes until the meat has browned. Add in the
• 2 tbsp. parsley, chopped tomato paste and chickpeas, mix well and remove from
 heat. Cool slightly and season to taste with salt and pepper.
• salt and pepper
Add the feta cheese into the lamb mixture and stir to
GF MP combine. Divide the mixture evenly between each of the
peppers. Cover the dish loosely with tinfoil and bake for 45
HP
minutes or until the peppers are tender.
Divide between 4 serving plates. Serve immediately with
freshly chopped parsley.WHAT YOU NEED WHAT YOU NEED TO DO MALAYSIAN CHICKEN SOUP
MALAYSIAN CHICKEN SOUP
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 tsp. coconut oil In a large saucepan, heat the coconut oil and the curry paste
Serves: 4
Prep: 10 mins
• 1 tbsp. red curry paste for 1-2 minutes, stirring constantly with a wooden spoon.
Cook: 35 mins • 17.5 oz. (500g) potatoes,
peeled, chopped Add the potatoes and chicken stock to the pan and bring to
• 4 cups (1l) chicken stock boil. Now turn the heat down and simmer for 10-15 minutes until
• ¾ cup (180ml) coconut the potatoes are tender. Take the pan off the heat and blend
milk, can the soup in a food processor or with a hand blender until
Nutrition per
• 17.5 oz. (500g) sweet smooth.
serving: potatoes, peeled, chopped 
392 kcal • 2 chicken thighs Now, return the soup to the pan. 
13g Fats (8oz./230g), skinless, 
53g Carbs boneless, chopped Add the sweet potatoes and coconut milk and bring to the boil.
19g Protein
1g Fiber
• 2 tbsp. fish sauce Add the chicken to the soup and cook for 15 minutes until the
• 1 lime, juiced sweet potatoes are tender, stir occasionally.
• chili flakes, to serve
• 4 tbsp. coriander, chopped, When ready to serve, add in the fish sauce and lime juice. Serve
to serve with chili flakes and fresh chopped coriander.
GF DF
MPWHAT YOU NEED WHAT YOU NEED TO DO
ONE-POT SEA BASS
AND THAI RICEONE-POT SEA BASS AND THAI RICE
WHAT YOU NEED WHAT YOU NEED TO DO
For the paste: Preheat the oven to 400°F (200°C).
Serves: 4
Prep: 10 mins
• 1 oz. (30g) coriander, leaves
Cook: 45 mins picked, stalks reserved Place all the paste ingredients into a food processor or
• 1 thumb-sized pieces high-speed blender, adding only half of the coriander
ginger, peeled leaves, and blitz to a smooth consistency. Set aside until
• 2 cloves garlic, peeled needed.
• 1 red chillies, deseeded
Nutrition per
• 1 tbsp. sesame oil Cook the rice until just cooked, then drain. Transfer the rice
serving: • 3 tbsp. tamari soy sauce into a baking tray and cover with the paste, mix well to
487 kcal • 1 lime, juice and zest combine. Top the rice with the fish fillets and the green
16g Fats • 7 oz. (200ml) can coconut beans, then cover with tinfoil and bake in the oven for
57g Carbs milk around 20 minutes, or until fish is cooked through and
31g Protein
9g Fiber beans are tender.
For the rice:
• 7 oz. (200g) basmati rice To serve, divide between 4 plates, sprinkle with the spring
• 4 x 3.5 oz. (100g) sea bass onions, chili and remaining coriander leaves. Serve
fillets, skin scored immediately.
• 2 cups (200g) green beans
GF DF
• 4 spring onions, finely
MP HP
sliced
• 1 red chili, deseeded,
sliced
• 1 lime, to serveWHAT YOU NEED WHAT YOU NEED TO DO
SESAME ALMOND CHICKEN
WITH MISO PUMPKIN PUREESESAME ALMOND CHICKEN WITH MISO
PUMPKIN PUREE
WHAT YOU NEED WHAT YOU NEED TO DO
• 26.5 oz. (750g) pumpkin, Preheat the oven to 400°F (200°C). Line 2 baking trays with
Serves: 4
Prep: 15 mins peeled, cut into cubes baking paper. Place the pumpkin on one of the trays and rub
Cook: 35 mins • 1 tbsp. olive oil with 1 tablespoon of olive oil. Place the tray in the oven and
• ½ cup (55g) almond meal bake the pumpkin for 25 minutes or until tender.
• 2 tbsp. corn flour
• 1 tbsp. sesame seeds Meanwhile, combine the almond meal, cornflour, sesame
• ½ tsp. Chinese five spice seeds and Chinese five spice mix in a large dish. Place the
mix coconut milk in a separate dish. Taking 1 tenderloin at a time,
Nutrition per
serving: • ⅓ cup (80ml) light coconut dip it into the coconut milk to coat, and then dip the chicken
417 kcal milk into the almond mixture to coat. Place on the earlier prepared
19g Fats • 17.5 oz. (500g) chicken tray. Repeat this process with the remaining chicken
28g Carbs tenderloins tenderloins.
39g Protein
7g Fiber
• 2 tsp. coconut oil
• 2 tsp. white miso paste Heat the coconut oil in a large non-stick frying pan over
• 7 oz. (200g) broccolini medium-high heat. Cook chicken for 2-3 minutes on each
• 7 oz. (200g) green beans side, until cooked through.
• lemon wedges, to serve
• salt and pepper Cook the broccolini and green beans in slightly salted water
GF DF
for around 5-7 minutes, until tender.
MP HP
Place the roasted pumpkin and miso paste in a food
N processor and blitz until smooth. Season to taste with salt and
pepper.
Serve the chicken with the pumpkin puree, cooked beans and
broccolini, and lemon wedges.WHAT YOU NEED WHAT YOU NEED TO DO CHICKEN ALLA DIAVOLA
CHICKEN ALLA DIAVOLA
WHAT YOU NEED WHAT YOU NEED TO DO
• 6 chicken legs (2.6 lb./1.2kg) lace the chicken legs on a roasting tray and drizzle with lemon
P
Serves: 6 juice, then rub with salt, pepper, chili flakes, crushed garlic, and
Prep: 15 mins
• 1 tbsp. ground black pepper
Cook: 45 mins + 1 hr • 1 tsp. chili flakes olive oil. 
• 4 tbsp. olive oil 
Add chopped rosemary sprigs and set aside to marinade for
• ¼ lemon
about 1 hour.
• 4 garlic cloves, crushed
• 2 sprigs rosemary Preheat the oven to 350°F (180°C). Place the chicken in the oven
Nutrition per • salt and bake the chicken for 25 minutes, then turn over and bake for
serving: a further 20 minutes until golden brown. Once cooked, pour the
529 kcal roast juices over the chicken.
42g Fats
2g Carbs Divide the chicken into 6 portions and serve immediately with your
33g Protein favorite side dishes, e.g. potatoes, salad.
0g Fiber
GF DF
LC MP
HPWHAT YOU NEED WHAT YOU NEED TO DO SLOW COOKER KOREAN BEEF
SLOW COOKER KOREAN BEEF
WHAT YOU NEED WHAT YOU NEED TO DO
• 3 lb. (1.3kg) stewing beef, In a large bowl, mix together all the sauce ingredients and stir
Serves: 8
Prep: 10 mins cut into chunks well to combine.
Cook: 8.5 hrs • 2 tbsp. cornstarch
• 1 tbsp. sesame seeds Place the beef in the slow cooker and cover with the sauce
• 6 spring onions, thinly mixture. Place the lid on the slow cooker and cook on a low
sliced heat for 8 hours or on a high heat for 4 hours.
Nutrition per For the sauce: Once the beef has finished cooking, mix the cornstarch and ¼
serving: • 1 cup (240ml) beef stock cup water and stir into the slow cooker to thicken the sauce.
305 kcal • ½ cup (120ml) tamari soy
10g Fats sauce Cover and cook on high heat for another 30 minutes, or until
18g Carbs • ½ cup (100g) coconut the sauce has thickened.
38g Protein
1g Fiber sugar
• 4 cloves garlic, minced Serve immediately, garnished with green onions and sesame
• 1 tbsp. sesame oil seeds.
• 1 tbsp. rice wine vinegar
• 1 tbsp. ginger, grated Serving suggestion:
• 1 tsp. Sriracha sauce • Rice
GF DF
• ½ tsp. onion powder • Steamed vegetables
LC MP • ½ tsp. black pepper
HPWHAT YOU NEED WHAT YOU NEED TO DO
PAPAYA AND
TURMERIC SMOOTHIEPAPAYA AND TURMERIC SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO
• ½ medium papaya (5 Place all ingredients in a high-speed blender and blitz until
Serves: 2
Prep: 5 mins oz. /150g) peeled, smooth.
Cook: 0 mins chopped
• 1 banana Divide between 4 glasses and serve immediately.
• 1 ½ cup (350ml) coconut
milk, carton
• ½ tsp. ground turmeric
Nutrition per
• ½ lime, juice
serving: • 2 tbsp. honey
262 kcal • 1 scoop (25g) vanilla
4g Fats protein powder
48g Carbs • 1 cup ice
13g Protein
3g Fiber
GF DF
V QWHAT YOU NEED WHAT YOU NEED TO DO CINNAMON ROLL PROTEIN BARS
CINNAMON ROLL PROTEIN BARS
WHAT YOU NEED WHAT YOU NEED TO DO
• ½ cup (45g) protein lace the protein powder, cinnamon and rolled oats into a
P
Makes: 16
Prep: 15 mins powder food processor and blitz together until the oats turn into
Chill: 30 mins • 1 cup (90g) rolled oats powder.
• 1 tsp. ground cinnamon
• 2 tbsp. coconut oil, melted Add the melted coconut oil, almond butter, honey and
• ½ cup (100g) almond vanilla extract into the food processor and blitz again until it
butter forms a sticky dough. If it feels too dry, add 1 tablespoon of
Nutrition per
• ¼ cup (60g) honey water and blitz again.
serving: • ½ tsp. vanilla extract
98 kcal • sea salt flakes to garnish Line a 20x30cm baking tin with parchment paper and scoop
6g Fats the protein bar mixture into the tray, pressing it down with a
8g Carbs spoon. Sprinkle with sea salt flakes and place in the freezer
5g Protein
1g Fiber for 30 minutes.
Cut the mixture into 16 protein bars and store in an airtight
container, in the fridge for up to 7 days.
LC MP
V NWHAT YOU NEED WHAT YOU NEED TO DO KETO LEMON MUG CAKE
KETO LEMON MUG CAKE
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 tbsp. butter, melted, Whisk together the melted, cool butter, egg and lemon rind in
Serves: 1
Prep: 5 mins cooled a small bowl. Add the flour, almond, xylitol, baking powder,
Cook: 2 mins • 1 egg milk and juice. Stir well to combine.
• 1 tsp. grated lemon rind
• ¼ cup (25g) coconut flour Transfer the mixture into a 1 cup (240ml) sized heat proof mug
• 1 tbsp. ground almonds and microwave on high for 2 minutes. Remove from the
• 2 tsp. xylitol microwave and set aside for 30 seconds.
Nutrition per
• ½ tsp. baking powder
serving: • 2 tbsp. almond milk Top with the coconut yogurt and serve immediately.
469 kcal • 1 tbsp. lemon juice
35g Fats • 2 tbsp. Greek yogurt, to
19g Carbs serve
14g Protein
10g Fiber
V QYou can also read
