6-PACK-KITCHEN MENU Breakfast

Banana Protein Pancakes with SweetMe Chocolate Sauce

Egg, bacon, and tomato omelet with Spinach

Scrambled eggs with smoked Salmon and fresh spinach

Chocolate and Peanut Butter Protein Smoothie

Protein and Nuts Breakfast Bowl

Morning and Afternoon Tea Snacks

Chocolate and Nut Fruit Platter

Protein and Almond butter Shake

Coconut Flour Chicken Nibbles with Smoked Aioli

Protein Cookies

Tuna and butter bean dip with veggie sticks

Tuna and crackers

Fish balls

Tofu baked Chips

Chocolate Omega 3 Truffle Balls

6-PACK-KITCHEN MENU Lunch & Dinner

Tuna Mixed Salad

Chicken Satay with Steamed Broccoli

Baked Salmon With Roast Pumpkin Chips and Green Vegetables

Paleo Shepherds Pie

Sweet and Sour Fish

Late Night Snacks Protein and Almond butter Shake

Celery and Almond Butter

Moist Pumpkin Protein Brownies

Chocolate and Peanut Butter Protein Balls

Chocolate Protein Mug Cake

Guacamole and Chicken Pieces

Raspberries and Chocolate protein Sauce

Teriyaki Chicken Stir-Fry

Tomato, Bacon and Chicken Soup

Baked Fish with Parsley and Lemon and mashed Cauliflower with Greens

Fish Mexican

Roast Chicken, Avocado, Pumpkin and Feta Salad

Table of Contents

6 -­‐ P A C K -­‐ K I C T C H E N   ME N U   R E C I P E S   2  B REAKFAST   2  BANANA  PROTEIN  PANCAKES  WITH  CHOCOLATE  SWEETME  SAUCE   2  EGG,  BACON  AND  TOMATO  OMELETTE  WITH  SPINACH   4  SCRAMBLED  EGGS  WITH  SMOKED  SALMON  AND  FRESH  SPINACH   5  CHOCOLATE  SUPER  FOOD  PROTEIN  SMOOTHIE   6  PROTEIN,  NUTS  AND  SUPER  FOOD  BREAKFAST  BOWL   7  L UNCH/  D INNER   8  TUNA  MIXED  SALAD   8  CHICKEN  SATAY  WITH  PAN  COOKED  CHICKEN  AND  STEAMED  GREENS     9  BAKED  SALMON  WITH  PUMPKIN  ROSEMARY  AND  GARLIC  CHIPS  AND  STEAMED  GREENS   10  PALEO  SHEPHERD’S  PIE   11  SWEET  AND  SOUR  FISH   13  TOMATO,  BACON  AND  BEAN  SOUP     14  TERIYAKI  CHICKEN  STIR-­‐FRY   15  BAKED  ATLANTIC  COD  WITH  PARSLEY  AND  LEMON  WITH  A  BED  OF  MASHED  CAULIFLOWER  AND  STEAMED  GREENS   16  FISH  MEXICAN   17  ROAST  CHICKEN,  AVOCADO  AND  PUMPKIN  FETA  SALAD   19  MORNING  AND  A FTERNOON  T EA  S NACKS   2 1  CHOCOLATE  OMEGA  3  TRUFFLE  BALLS   21  CHOCOLATE  AND  NUT  FRUIT  PLATTER   22  PROTEIN  AND  ALMOND  BUTTER  SHAKE   23  COCONUT  CHICKEN  NIBBLE  WITH  SMOKED  PAPRIKA  AIOLI  SAUCE   24  DOUBLE  CHOCOLATE  PROTEIN  COOKIES   26  TUNA  AND  WHITE  BEAN  DIP  WITH  VEGGIE  STICKS   27  TUNA  AND  RICE  CRACKERS   28  FISH  BALLS   29  TOFU  BAKED  CHIPS   30  L ATE  N IGHT  S NACKS   3 1  CELERY  AND  ALMOND  BUTTER   31  PROTEIN  BROWNIES   32  CHOCOLATE  AND  PEANUT  BUTTER  PROTEIN  BALLS   33  CHOCOLATE  PROTEIN  MUG  CAKE   34  GUACAMOLE  AND  CHICKEN  PIECES   35  RASPBERRIES  AND  CHOCOLATE  PROTEIN  SAUCE   36  WHAT    I S  S WEETME?   3 7      

 

6-Pack-Kictchen Menu Recipes

Breakfast  

Banana Protein Pancakes with Chocolate Sweetme Sauce

 (572.5  calories  including  chocolate  Sauce,  without  chocolate  Sauce  398.5  

calories)    

Ingredients:    1  egg  

1  banana,  mashed  1  scoop  vanilla  protein  Pinch  of  cinnamon  ¼  tsp.  vanilla  1  tbsp.  sweetme  1  tsp.  coconut  oil  

 Chocolate  SweetMe  Sauce  

 2  tbsp.  cocoa  powder  ¼  tsp.  vanilla  essence  

2  tbsp.  shredded  coconut  1  tbsp.  sweetme  

 

Directions:    

Add  I  tsp.  coconut  oil  to  pan  and  preheat  on  medium  to  low  heat  Combine  in  a  bowl  all  remaining  pancake  Ingredients  

Add  2  tbsp.  per  pancake  into  pan  and  cook  until  light  and  brown  Combine  all  ingredients  for  Sweetme  chocolate  sauce  in  a  small  bowl,  and  

serve  in  separate  bowl  When  pancakes  are  cook  pour  chocolate  sweetme  sauce  on  top  and  enjoy!    

 

Egg, Bacon and Tomato Omelette with Spinach

 (400  calories)  

 Ingredients:  

 2  eggs  

4  egg  Whites  2  rashes  of  bacon,  roughly  chopped  

1  tomato,  seeded  ¼  onion,  diced  1  tsp.  avocado  oil  

Salt,  pepper,  parsley  and  tumeric  to  taste    

Directions:    

Sauté  onion  and  tomato  with  avocado  oil  and  turmeric  Combine  eggs  and  eggwhites  in  bowl  with  roughly  chopped  bacon,  salt,  

pepper  and  parsley  Add  egg  mixture  to  fry  pan  and  cover  tomato  and  onion  

Flip  the  omelette  in  half  and  cook  until  done  Add  to  plate  with  some  fresh  spinach  

   

Scrambled eggs with smoked salmon and Fresh Spinach

     

(401  calories)    

Ingredients:    2  eggs  

4  egg  Whites  70g  Smoked  Salmon  

1  tbsp.  milk  1  tsp.  olive  oil  Salt  and  pepper  

¼  tsp.  dill  (optional)  Handful  of  fresh  spinach  

 Directions:  

 Preheat  pan  on  low-­‐medium  heat  with  1  tsp.  olive  oil  

Combine  all  ingredient  into  a  bowl,  expect  for  fresh  spinach  Pour  mixture  into  pan  and  begin  to  scramble  eggs  

Once  everything  is  cooked  and  moist  add  to  plate  with  fresh  spinach      

     

   

Chocolate Super food Protein Smoothie

 

 (580  calories)  

 Ingredients:  

 1  scoop  chocolate  protein  ¼  cup  soaked  almonds  Handful  of  spinach  200g  frozen  Broccoli  

1  Lebanese  cucumber,  peeled  1  tbsp.  Sweetme  

¼  tsp.  vanilla  essence  1  cup  Unsweetened  Vanilla  Almond  Milk  

1  serve  super  greens  1  tbsp.  Flaxseeds  (7g)  1  tbsp.  chia  seeds  (7g)  1  tsp.  maca  powder  (5g)  1  tbsp.  cacao  powder  (15g)  

   

Directions:    

Combine  call  ingredients  into  your  optimum  9400  Optimum  blender  and  blend  until  smoothie  

Add  more  milk  if  you  want  it  less  thick!    

 

Protein, Nuts and Super food Breakfast Bowl

 600  calories  per  serve  (makes  2  serves)  

 Ingredients:  

 1  scoop  vanilla  protein  powder  

1  cup  unsweetened.  Vanilla  almond  milk  ½  cup  soaked  almonds  

¼  cup  walnuts  1  tbsp.  chia  seeds  1  tbsp.  flaxseeds  

¼  cup  pumpkin  seeds  2  tbsp.  sunflower  seeds  

2  tbsp.  SweetMe  1  tbsp.  Cacao  powder  

 Directions:  

 Soak,  almond,  chia  seeds  and  flaxseed  overnight  in  fridge  with  filtered  water  

Make  Vanilla  protein  shake  with  almond  milk  Combine  all  ingredients  into  a  bowl,  including  protein  shake  and  combine  

well  Serve  in  breakfast  bowl,  and  enjoy!  

 

Lunch/ Dinner  

Tuna Mixed Salad

 (340  calories)  

 Ingredients:  

 140g  tuna  in  olive  oil,  drained  2.5  cups  mixed  bag  salad  2  tbsp.  pumpkin  seeds  Salt  and  pepper  to  taste  

 Directions:  

 Combine  all  ingredients  into  a  mixing  bowl  and  serve  to  eat!  

Chicken Satay With Pan Cooked Chicken and Steamed greens

 

(560  calories)    

Ingredients:    

1.5  tbsp.  natural  peanut  butter  200g  chicken  breast,  thinly  sliced  

¼  onion,  diced  ½  tsp.  garlic  powder  ½  tsp.  curry  powder  ¼  tsp.  turmeric  1  tbsp.  sweetme  1  tsp.  sesame  oil  Salt  and  pepper  

Steamed  greens  (broccoli,  zucchini,  asparagus  etc.)…or  salad!    

Directions:    

Sauté  in  sesame  oil  diced  onion  Add  curry  powder,  turmeric,  garlic  powder  and  sweetme  to  onion  

Add  peanut  butter  and  water  and  cooked  until  thinken  Steam  greens,  while  you  cook  chicken  

Thinly  slice  chicken  breast  and  season  with  salt  and  pepper  Dry  fry  on  non-­‐stick  pan  until  cooked  and  moist  

Serve  on  plate  with  satay  on  top  and  steamed  greens  on  side  Can  be  eaten  straight  away  or  prepared  for  next  day  meal

Baked Salmon with Pumpkin Rosemary and garlic chips and steamed greens

   

(650  calories)    

Ingredients:    

200g  smoked  salmon  300g  butternut  pumpkin,  cut  into  “chip”  shapes  

1  tsp.  coconut  oil  Rosemary  powder  Garlic  powder  

Salt  Steamed  greens  (broccoli,  zucchini,  asparagus  etc.)  

 Directions  

 Preheat  oven  160  degrees  Celsius  

Season  salmon  fillet  with  salt  and  pepper  Prepare  pumpkin  chips  and  season  with  rosemary,  garlic  and  salt  

Coat  pumpkin  chips  with  coconut  oil  Line  baking  tray  with  baking  paper  and  add  salmon  and  pumpkin  chips  

Bake  for  15mins,  until  all  is  cooked  Steamed  greens  

Serve  baked  salmon,  pumpkin  and  steamed  greens  on  plate  and  enjoy  now  or  for  lunch  the  next  day!  

 

Paleo shepherd ’s Pie

 (742  in  total  serve,  serving  can  be  for  1  or  2)  

 Shepherd’s  Mince  Ingredients:  

 ¼  onion,  diced  

1  garlic  cloved,  diced  ½  carrot  ½  celery  

1  tbsp.  coconut  oil  1  tomato,  diced  

1  tbsp.  tomato  paste  ½  tsp.  chicken  stock  ¼  tsp.  mustard  

200g  Lean  beef  mince  Pinch  of  cinnamon  Pinch  of  cumin  

 Cauliflower  topping  Ingredients:  

1/3  head  of  cauliflower  1  tsp.  olive  oil  

Salt  1  tbsp.  grated  parmesan  cheese  (optional)  

½  tsp.  parsley    

Directions:    

Preheat  oven  to  160  degree  Celsius  Sauté  in  coconut  oil  onion,  garlic,  carrot  celery  and  tomato  in  non-­‐stick  fry  

pan  

Add  mince,  tomato  paste,  stock,  mustard,  cinnamon,  salt,  and  cumin  and  stir  until  cooked  

Steam  cauliflower  florets  until  soft  and  cooked  Blend  in  food  processor  cauliflower  with  olive  oil,  parmesan  cheese,  parsley  

and  salt  Add  mince  mixture  into  baking  dish  and  top  with  cauliflower  mixture  and  

bake  for  10-­‐12minutes  Garnish  with  parsley  and  enjoy  

 This  dish  is  perfect  for  preparing  in  advanced  so  you  can  have  it  ready  to  eat  

during  your  week  chucks    

   

Sweet and Sour Fish

 (384  calories)  

 Sugar  Free  Homemade  Sweet  and  Sour  Sauce  Ingredients:  

 1  tbsp.  tomato  paste  1  tbsp.  apple  cider  1  tbsp.  sweetme  

1  tbsp.  braggs  liquid  aminos  (soya  sauce)  ½  tsp.  garlic  powder  

 Fish  Stir-­‐fry  

 250g  fresh  water  cod,  chucks  ½  red  capsicum,  chucks  

1  carrot,  chucks  ½  white  onion,  chucks  

1  tsp.  olive  oil    

Directions:    

Preheat  pan  with  1  tsp.  olive  oil  Sautee  onion,  capsicum,  carrot  and  fish  until  cooked  Combine  all  sauce  ingredients  into  a  small  bowl  

Add  sauce  to  fish  stir-­‐fry  and  enjoy!      

 

Tomato, Bacon and bean Soup

 

(492  calories)    

Ingredients:    

1/4  onion,  diced  1  garlic,  diced  

½  celery  stick,  sliced  ¼  cup  red  capsicum  ¼  tsp.  cumin  powder    ¼  tsp.  chilli  powder  

½  tinned  organic  tomatoes  Handful  of  spinach  ½  tin  of  lentils  4  rashes  of  bacon  1  cup  Kidney  Beans  1  tsp.  sweetme  

salt  and  pepper  to  taste    

Directions:    

Preheat  pan  with  1  tsp.  olive  oil  Sautee  onion,  garlic,  and  bacon  until  brown  

Add  ½  tin  of  organic  tomatoes,  spinach,  capsicum,  celery,  kidney  beans  and  lentils  and  cook  until  done  

Season  with  salt  and  pepper  and  1  tsp.  sweetme  Serve  up  and  enjoy!  

 

Teriyaki Chicken Stir-fry

 (427  calories)  

 Sugar  Free  Homemade  Teriyaki  Sauce  Ingredients:  

 2  tbsp.  Braggs  Liquid  aminos  (soya  sauce)  

1  tbsp.  water  1  tsp.  apple  cider  1  tsp.  sweetme  

½  tsp.  garlic  powder  ½  tsp.  ginger  powder  1  tsp.  sesame  oil  

 Chicken  Stir-­‐fry  

 ¼  onion  1  garlice  Broccoli  Spinach  

1  tsp.  sesame  oil  200g  lean  Chicken  Breast,  diced  

 Directions:  

 Preheat  pan  with  1  tsp.  sesame  oil  Sautee  onion  and  garlic  until  brown  

Add  diced  chicken  breast  and  cook  until  brown  Add  broccoli  and  spinach  and  cook  until  soft  

Make  teriyaki  sauce  in  small  bowl  by  combining  all  ingredients  and  mix  well  Add  sauce  to  stir-­‐fry  and  enjoy!  

   

Baked Atlantic Cod with Parsley and lemon with a bed of mashed cauliflower and

Steamed Greens  

 (445  calories)  

 Ingredients:  

 300g  fish  

300g  cauliflower  ½  lemon,  thinly  sliced  circles  Handful  of  fresh  parsley  

Steamed  greens  (broccoli,  asparagus,  green  beans)  1  tsp.  olive  oil  

Salt  and  Pepper  to  taste      

Directions:    

Preheat  oven  to  180  degrees  Celsius  Combine  fish,  lemon  juice  and  parsley  in  a  bowl  with  salt  and  pepper  

Wrap  fish  in  and  marinade  in  alfoil  and  bake  for  20  minutes  Steamed  cauliflower  and  greens  until  soft  

Add  steamed  cauliflower  to  food  process  with  1  tsp.  olive  oil,  salt  and  pepper  and  blend  until  really  smooth  and  creamy  Add  steamed  greens  to  a  small  side  plate  Serve  mashed  cauliflower  on  a  larger  plate  

Once  fish  is  cooked  through  add  fish  over  cauliflower  mash  and  enjoy  with  your  side  of  greens!  

 

Fish Mexican

 (641  calories,  serves  1-­‐2  people)  

 Ingredients:  

 300g  fish  

¼  onion,  died  1  garlic,  diced  1  tomato,  diced  ½  carrot,  diced  

¼  red  capsicum,  died  ½  cup  tinned  lentils  Handful  of  spinach  2  tbsp.  tomato  paste  ½  tsp.  sweetme  1  tbsp.  olive  oil  

Handful  of  fresh  coriander  1  tbsp.  lime  juice  

Salt  and  Pepper  to  taste  Mexican  seasoning  to  taste  Smoked  paprika  to  taste  

Cumin  powder  to  taste  (optional)      

Directions:  

 Sauté  onion,  garlic,  carrot  and  capsicum  with  olive  oil  until  brown  

Add  300g  fish  and  cook  until  done  Add  tomato  paste,  lentils,  spinach,  and  sweetme  and  combine  well  

Add  herbs  and  spices  at  the  end  and  drizzle  some  lime  juice  over  the  food  Serve  and  enjoy!  

     

Roast Chicken, Avocado and Pumpkin Feta Salad

 (735  calories)  

 Ingredients:  

 1  piece  of  chicken  breast  

½  avocado,  diced  2  large  handful  of  spinach  

1  cup  of  cos  lettuce,  shredded  1  cup  pumpkin,  diced  

5  cherry  tomatoes,  halved  ¼  cup  of  feta  cheese  (or  goat  cheese,  parmesan  or  even  haloumi!)  

1  tsp.  sweetme  1  ½  tsp.  olive  oil  

 Chicken  Marinade  

 1  tsp.  sweetme  

2  tbsp.  Braggs  liquid  aminos  (or  soya  sauce)  ¼  tsp.  ginger  powder  ¼  tsp.  garlic  powder  1  tsp.  apple  cider  salt  and  pepper  

 Salad  Dressing  (Optional)  

 2  tsp.  apple  cider  2  tsp.  sweetme  

1  tsp.  wholegrain  mustard        

Directions:    

Preheat  oven  to  180  degrees  Celsius  Marinate  the  chicken  Maryland  or  roasted  chicken,  whichever  you  have  

chosen  and  put  aside  Combine  in  a  medium  bowl  the  diced  pumpkin,  sweetme  and  olive  oil  and  

season  with  salt  and  pepper  Make  salad  dressing  and  put  aside  

Bake  pumpkin  and  chicken  in  the  oven  for  20  minutes  or  until  cooked  Combine,  spinach,  cos  lettuce,  tomato,  avocado  and  feta  into  a  bowl  

Add  cooked  pumpkin  and  chicken  to  the  bowl  and  combine  all  ingredient  well  

Serve  salad  in  bowl  and  drizzle  with  salad  dressing  if  your  desire!    

Morning and Afternoon Tea Snacks  

Chocolate Omega 3 Truffle Balls

 Makes  20  balls,  112  calories  each  

 Ingredients:  

 120g  chocolate  protein  powder  

100  almond  50g  walnuts  50g  chia  seeds  

4  tbsp.  coconut  oil  1/3  cup  SweetMe  1/3  cup  water  

½  tsp.  vanilla  essence        

Directions:    

Blend  almond,  walnuts  and  flaxseed  into  flour  Add  mixture  to  medium  mixing  bowl  with  protein  powder  Add  sweetme,  coconut  oil,  vanilla  essence  and  water  to  bowl  

Roll  mixture  into  balls  and  coat  with  extra  sweetme  &  cocoa  powder  if  you  desire,  alternatively  leave  plain  and  freeze  until  your  ready  to  enjoy!  

     

Chocolate and Nut Fruit Platter

 (500  calories)  

 Fruit  and  Nut  Platter  Ingredients:  

 Watermelon,  diced  Rockmelon,  diced  Banana,  sliced  

Strawberries,  halved  Handful  of  almonds  

Small  handful  of  walnuts    

Chocolate  SweetMe  Sauce    

2  tbsp.  cocoa  powder  ¼  tsp.  vanilla  essence  

2  tbsp.  shredded  coconut  1  tbsp.  sweetme  

   

Directions:    

Prepare  the  fruit  and  serve  on  a  plate  Careful  chop  the  nuts,  roughly  Make  sweetme  Chocolate  sauce  

Serve  nuts  in  a  small  bowl,  chocolate  sauce  in  another  small  bowl  and  dip  your  fruit  into  the  chocolate  sauce  followed  by  dipping  into  the  chopped  nuts!  

     

Protein and almond butter Shake

 (295  calories)  

 Ingredients:  

 1  serve  of  chocolate  protein  1  heaped  tbsp.  almond  butter    

   

Directions:    

Add  protein  powder,  almond  butter  and  water  to  your  shake  and  combine  well  

Drink  up  and  enjoy  as  a  quick  snack!    

Coconut Chicken Nibble with Smoked Paprika Aioli Sauce

   

(532  for  coconut  flour  chicken  plus  sauce  add  extra  120  calories)    

Ingredients:    

250g  chicken  breast,  thinly  sliced  strips  2  ½  tbsp.  coconut  flour  

1  egg  Salt,  pepper  and  parsley  for  seasoning  

1  tbsp.  olive  oil    

Smoke  Paprika  Aioli  Sauce      

2  tbsp.  Whole  egg  mayo  1  tsp.  Apple  cider  

½  tsp.  smoked  paprika  ½  tsp.  minced  garlic  1  tsp.  lemon  juice  

   

 Directions:  

 Preheat  pan  with  olive  oil  on  low  to  medium  heat  

Combine  egg,  salt,  pepper  and  parsley  into  small  bowl  Dip  chicken  piece  into  egg  mixture  and  coat  in  coconut  flour  

Cook  on  pan  until  done  Combine  all  sauce  ingredients  into  bowl  

Eat  cooked  chicken  pieces  by  dipping  into  aioli  and  enjoy!      

Double Chocolate Protein Cookies

   

(Makes  8  Cookies,  172  calories  per  cookie  includes  chocolate  bits)    

Ingredients:    

100g  chocolate  protein  powder  2  banana,  mashed  1  tsp.  vanilla  essence  ¼  cup  sweetme  

1  cup  of  (oat  flour,  coconut  flour,  almond  flour  or  quinoa  flour,  the  choice  is  yours!)  

60g  of  85%  chocolate,  roughly  chopped    (optional)      

 Directions:  

 Preheat  oven  to  160  degrees  Celsius  

Combine  all  ingredients  into  mixing  bowl  expect  for  chocolate  chunks  and  mix  well  

Add  choc  chunks  Make  2  tbsp.  cookie  sizes  on  baking  tray  and  bake  for  8-­‐10  minutes  

Serve  and  enjoy!    

Tuna and White bean dip with Veggie sticks

 (178  calories  in  dip,  4  serves)  

 Ingredients:  

 400g  tin  of  cannellini  beans,  drained  and  rinsed

1  tbsp.  olive  oil Juice  of  ½  a  lemon

150g  tin  of  tuna,  drained

1  cup  of  parsley  leaves,  chopped

2  green  shallots,  chopped

Salt  and  pepper,  to  taste

Veggie  Sticks:    

Carrot  Sticks  Cucumber  Sticks  Celery  Sticks  

Capsicum  Sticks    

Directions:    

In  a  food  processor,  bring  together  the  beans

2  tbsp.  olive  oil,  lemon  juice  and  tuna  until  it  is  combined  but  not  totally  smooth.

Season  to  taste.  Pour  into  a  bowl  and  add  the  parsley  and  shallots. Drizzle  with  the  extra  1  tbsp.  olive  oil  before  serving.  

     

Tuna and Rice Crackers

 (350  Calories)  

 Ingredients:  

 130g  tuna  in  oil,  drained

¼  avocado

2  brown  or  Quinoa  Rice  crackers

 Directions:  

 Drain  tuna  Slice  Avocado  

Top  tuna  on  crackers  with  avocado  slices    

Fish Balls

 (482  Calories)  

 Ingredients:  

 1  big  filet  of  cod  (half  a  fish) 1tbsp.  grounded  ginger

1/2  cup  of  mashed  cauliflower 1  egg

1  tsp.  onion  powder 2  tbsp.  of  sweetme

1  tbsp.  braggs  liquid  aminos

Salt  and  pepper Scallions,  chopped

Sesame  oil Lemons

 

Directions:    

In  a  food  processor,  blend  all  ingredients  Bake  in  the  oven  for  20  mins  or  cook  on  a  pan  until  down  Serve  on  a  bed  of  spinach  or  with  some  tzatziki  sauce  

   

Tofu Baked Chips

   

(487  calories  without  sauce,  with  sauce    

Ingredients:    

250g  firm  tofu

1  tbsp.  olive  oil Rosemary  and  garlic  powder

Salt  to  taste  

Directions:    

Chop  tofu  into  chip  shapes  Coat  in  olive  oil  

Sprinkle  rosemary  and  garlic  powder  to  taste  Add  salt  

Bake  in  oven  for  25  mins  Serve  with  Smoke  Paprika  Aioli  Sauce  

 

Late Night Snacks

Celery and Almond Butter

 (216  Calories)  

 Ingredients:  

 1  celery  stick

2  tbsp.  almond  butter  

Directions:    

Clean  and  wash  celery  sticks  Serve  almond  butter  on  top  

Sprinkle  sweetme  and  cinnamon  (optional)  Enjoy!  

Protein Brownies

 (Makes  12  slices,  196  calories  per  Slice  including  chocolate  sweetme  sauce  or  

175  without  chocolate  sauce)    

Ingredients:    

600g  jap  pumpkin,  steamed  and  pureed

2  eggs

200g  chocolate  protein  powder 50g.  Flaxseeds

50g  chia  seeds

50g  coconut  flour 50g  Sweetme

Chocolate  SweetMe  Sauce    

30g.  Cocoa  powder  ¼  tsp.  vanilla  essence  25g.  Shredded  coconut  

150g.  Sweetme    

Directions:    

Preheat  oven  180  degrees  Celsius  Steam  pumpkin  and  then  blend  to  puree  

Combine  all  ingredients  into  a  medium  mixing  bowl  Bake  protein  bars  for  25  minutes  or  until  cooked  through  

Serve  with  sweet  me  chocolate  sauce!  Enjoy!  

Chocolate and Peanut Butter Protein Balls

 

(Makes  20  balls,  99  calories  per  ball)    

Ingredients:    

3  tbsp.  100%  Natural  Peanut  Butter  (or  almond  Butter) 120g  Vanilla  protein  powder

3  tbsp.  flaxseeds

2  tbsp.  cocoa  powder 1/3  cup  SweetMe

½  cup  coconut  oil shredded  coconut  (  to  coat,  optional)

 

Directions:    

Combine  everything  into  a  mixing  well  Create  small  balls  

Coat  with  shredded  coconut,  optional  Freeze  and  enjoy!  

 

Chocolate Protein Mug Cake

 (497  calories)  

 Ingredients:  

 1  scoop.  Chocolate  protein  powder

2  egg  whites

1  tbsp.  coconut  flour ½  tsp.  baking  powder 1  tbsp.  coconut  oil 1  tbsp.  cocoa  powder 2  tbsp.  sweetme

1/3  cup  pumpkin  puree  (optional) 2  tbsp.  85%  Chocolate,  roughly  chopped  (optional)

 Directions:  

 Mix  everything  into  a  bowl  

Pour  into  a  mug  Microwave  for  2-­‐3  minutes!  

Enjoy!    

Guacamole and Chicken Pieces

 (310  calories)  

 Ingredients:  

 ½  avocado  

3  cherry  tomatoes,  halved  Coriander  herbs  

Garlic  powder  and  onion  powder  to  taste  1  tbsps.  lime  juice  

Sea  salt  and  pepper  to  taste  1  tsp.  olive  oil  

100g  chicken  breast  pieces  (optional)      

Directions:    

Combine  all  ingredients  in  a  bowl,  expect  for  chicken  and  mix  well.  Season  with  salt  and  pepper  to  taste  

Cook  chicken  on  a  non-­‐stick  pan  if  you  have  non  prepared  Serve  guacamole  on  top  of  chicken!  

 

Raspberries and Chocolate Protein Sauce

 (357  calories)  

 Ingredients:  

 ½  cup  frozen  or  fresh  Raspberries  

As  much  as  you  desire  of  the  Sweetme  chocolate  protein  sauce    

Chocolate  Protein  Sauce    

2  tbsp.  cocoa  powder  2  tbsp.  vanilla  protein  

1  tbsp.  shredded  coconut  1tbsp.  coconut  oil  1  tbsp.  sweetme  

   

Directions:    

Quickly  prepare  chocolate  protein  sauce  Add  protein  sauce  into  a  bowl  and  top  with  raspberries  

Enjoy!      

   

What Is SweetMe?

SweetMe  is  a  100%  natural  Sugar  alternative.  It’s  made  from  organic  monk  fruit  (Erythritol)  and  97%  Reb  A  stevia.    

This  makes  it  not  only  healthy  and  safe  for  consumption  but  it  also  contains  zero  calories.  

Unlike  artificial  sweeteners,  Sweetme  contains  no  affects  to  your  health  or  your  body  such  as  bloating,  nausea,  and  diarreah.    Additionally  it  has  absolutely  no  affect  on  your  insulin  levels  so  it’s  100%  safe  for  diabetics.  Making  this  a  great  product  for  people  who  want  to  lose  weight  and  for  sweet  tooth  lovers  who  want  to  enjoy  their  favourite  sugar  treats  without  the  sugar  highs  and  lows.    It  contains  no  fructose,  dextrose  or  glucose  or  anything  poisonous  or  nasty.    In  fact  according  to  research  stevia  and  Erythritol  is  100%  safe  and  healthy  for  consumption  and  is  recommended  by  health  nutritionist,  dieticians,  doctors  and  personal  trainers  world  wide  over  sugar.