MIND AND BODY 
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Mel’s 12 awesome healthy snacks

1. Protein ice based smoothie

1 serving protein powder

1 cup water

1 cup ice

1 cup frozen mixed berries

1/2 banana

1 teaspoon cinnamon

1 tablespoon honey

Method – mix all ingredients in blender

 

2. Protein shake + piece fruit

1 serving protein powder

1 cup water

1 piece fruit

 

3. Apple & cinnamon cakes with cottage cheese

2 x apple & cinnamon rice cakes

2 table spoons cottage cheese

 

Method – spread cottage cheese onto rice cakes

 

4. Boiled egg & piece of fruit

1 x egg

1 x piece of fruit

 

Method – boil egg in morning and chill in fridge

 

5. Nuts and fruit

1 x handful of raw unsalted nuts

1 x piece of fruit

 

6. Carrot & cottage cheese

1 x carrot

2 x table spoon cottage cheese

 

7. Natural Earth Protein Mix with Water/Yoghurt

1 serve of protein

¼ water or 50g Yoghurt

 

8. Body Nourish Protein Mousse

1 serve of protein

¼ water or 50g Yoghurt

 

9. Date balls (2 only) (makes approx 18)

1 1/2 cups of mixed nuts Pecan nuts, walnuts

1 cup almond meal
1 cup of chopped pitted date’s
3 scoops protein powder
1 dessert spoons cocoa powder
1 table spoon honey
1 teaspoon cinnamon

Coconut or LSA

Process all ingredients except for coconut in the blender or food processor unit smooth.
Place in the fridge for 30 minutes then roll/squash into walnut sized balls, and then roll in coconut or LSA

Method – Dip cut up carrot into cottage cheese

 

10. Mel’s banana/blueberry/protein jumbles (1 only, makes approx 25)

1 cup oats
1 cup chopped pitted dates
1/3 cup crushed walnuts
1/3 cup crushed pecan nuts
1/3 cup almond meal
3 scoops chocolate flavour protein powder (optional)
1 table spoons olive oil
1 table spoon honey
3 bananas
1 handful blueberries

1 teaspoon cinnamon

Method – Mash all up, place tablespoon size on baking paper in oven and bake 20mins 180c
Delicious…. protein, good fats, keeps you fuller for longer, great morning or afternoon tea snack…..

 

11. Protein cookies

1 egg

1 cup natural peanut butter

11/2 scoops protein powder

1tbs honey

1/2 cup almond meal

1tsp carb soda

1/2tsp vanilla

Makes 15-20 servings

mix all, bake in oven approx @120 for about 9-10mins, better under booked then over cooked

 

12. Protein bars

2 cups oats or Quinoa

1/2 cup nut butter

4 scoops protein powder

1/2 cup apple sauce

1/4 cup almonds

1/4 cup macadamias

1 tbs honey

Makes 12 bars

Mix all together and set in container in fridge

 

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