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Διατροφή

PROTEIN PEANUT BUTTER BALLS

Makes 8 balls. Per ball:

Per serving: 223 calories, 10g protein, 35g carbs, 12g fat

Mix all ingredients together in a bowl and roll into 8 balls.
Place in the fridge for a few hours and enjoy.

  • 185g peanut butter
  • 60g honey
  • 1 scoop chocolate or vanilla Promax
  • 115g raw oats

PROTEIN BANANA AND GOJI BERRIES SHAKE

Makes 1 shake:

Per serving: 357 calories, 32g protein, 52g carbs, 2g fat

Place all ingredients in a blender and mix until smooth.
Serve immediately.

  • 1 scoop Promax Natural
  • 180ml orange and banana juice
  • 5/6 ice cubes
  • 1 banana cut into chunks
  • A pinch of nutmeg
  • A handful of dried goji berries

 

PROTEIN PARFAIT

Makes 2 servings.

Per serving: 172 calories, 22g protein, 17g carbs, 1.5g fat

Mix Promax Natural in with yogurt. Layer fruit and yogurt in a tall parfait glass. Top with chocolate shavings or a dab of fat free whipped cream.

  • 2 cups chopped mixed fruit
  • 2 cups of sugar free yogurt
  • 1 scoop Promax Natural

FRUIT SMOOTHIE

(High protein - Serves 1)

Makes a great breakfast or snack. Add thicker yoghurt if you require more of a pudding. Put all ingredients in a blender and whisk together.

  • 125g of flavored yoghurt
  • 100-200ml of water, depending on how thick you want it
  • 100g of frozen berries
  • 1 x medium sized banana (118g)
  • 1 x scoop of Promax Natural
  • 2/3 cubes of ice (not needed if using frozen fruit)

PROTEIN PORRIDGE

(Serves 1)

In a small saucepan mix the oats and 1 cup of milk. Gently bring to the boil, stirring occasionally until thick. Remove from heat and stir in Maximuscle's Promax Natural. Drizzle a little honey on top and cover with remaining milk.

  • Half a cup of oats
  • 1 and half cups skim milk/soya milk
  • 1 scoop Promax Natural
  • 1 teaspoon honey

Top off your protein treat with these topping ideas:

  • Apple and cinnamon: Cook 1 apple sliced with the oats and milk. Before serving, sprinkle with half a teaspoon of cinnamon.
  • Chunky oats: As with the apple and cinnamon,but sprinkle with half a cup of sunflower seeds and cinnamon.
  • Banana and maple syrup: Serve topped with chopped banana and maple syrup.
  • Sultanas (raisins): Add when cooked.
  • Mixed Berries: Add when cooked.

PROTEIN OATMEAL PANCAKES

Makes 4 pancakes.

Per pancake: 210 calories, 17g protein, 440 carbs, 3g fat

Place all ingredients in a blender and blend for 30 seconds. Then pour onto a hot grill and cook like a normal pancake. An optional addition is to add some frozen fruit after the batter is blended

  • 1 cup raw oats
  • 1 scoop Promax Natural
  • 3 egg whites
  • ¼ cup water
  • 1½ tsp cinnamon
  • 2 packets sweetener
  • 1½ tsp baking powder

STRAWBERRY & BANANA PROTEIN BARS

Ingredients

  • 1 cup raw oatmeal
  • 90g Strawberry Promax
  • ¼ cup fat free cream cheese
  • ½ cup non fat dry powder milk
  • 2 egg whites
  • ¼ cup water
  • 1 ½ bananas, mashed
  • 2 tsp Rapeseed oil

Method

Preheat oven to 325 degrees. Grease a 9"x9" square baking tray. Combine oatmeal, Promax, and dry milk. Set aside. In another bowl beat together with an electric hand mixer; cream cheese, egg whites, bananas, water and oil. Add the oat mixture and continue to beat until the two are combined. Pour batter into the prepared pan and bake for 30-35 minutes or until skewer comes out clean.

Information

Makes 6 bars.

Per bar: 203kcal, 22g protein, 22g carbs, 3g fat.

RASPBERRY & BLUEBERRY SMOOTHIE

Ingredients

  • 150ml apple juice
  • 30g Promax Natural
  • 2 tbsp low fat natural yoghurt
  • Handful of raspberries
  • Handful of blueberries
  • ½ tsp honey (optional)

Method

Place all ingredients in a blender and blend until smooth. Serve immediately.

Information

Makes 1 smoothie.

Per smoothie: 240kcal, 31g protein, 26.8g carbs, 1.9g fat, 1.4 fibre.

OAT COOKIES

Ingredients

  • 1 cup oats
  • 1 cup raisins
  • 1 cup shredded coconut
  • 1 scoop vanilla Promax
  • 2 egg whites
  • ½ mixed crushed nuts
  • 1 tsp vanilla essence
  • 1 banana, mashed
  • 1 tbsp honey or sugar free maple syrup

Method

Preheat oven to 180°C. Grease a cookie tray.

Mix all dry ingredients and wet ingredients separately. Then combine. Form approximately 24 cookies and bake on the tray for 10-15 minutes until slightly browned.

Information

Makes 24 cookies.

Per cookie: 238kcal, 15g protein, 43g carbs, 2g fat, 8g fibre.

CAFFE LATTE SMOOTHIE

Ingredients

  • 200-300ml milk or soya milk
  • 4-5 ice cubes
  • 1 tsp instant coffee
  • ½ tsp cocoa powder
  • 1 scoop Caffe Latte Promax

Method

Blend in a quick stop start fashion to let the ice-cubes sink to the bottom and get easily crushed, otherwise you will get a very frothy shake.

Information

Serves 1.

Per serving: 234kcal, 30g protein, 15g carbs, 6g fat, 2g fibre.

ORANGANA SMOOTHIE

Ingredients

  • 1 banana
  • 1 scoop Promax orange
  • 250ml water or skim milk
  • 3-4 ice cubes
  • 2 strawberries (if available)

Method

Blend in a quick stop start fashion to let the ice-cubes sink to the bottom and get easily crushed, otherwise you will get a very frothy shake. Serve in a big pint glass (with a cocktail umbrella and sliced fruit if it's a nice hot weekend)

Information

Serves 1.

Per serving (water) 238kcal, 24g protein, 31g carbs, 2g fat, 4g fibre.

Per Serving (semi skimmed milk): 354kcal, 32gpro, 43g carbs, 6g fat, 4g fibre.

BANANA BREAD

Ingredients

  • 350g low fat cream cheese
  • 10 egg whites (or 5 whole eggs)
  • 3 bananas, mashed
  • 1 scoop Promax vanilla or natural
  • 1 tsp baking powder
  • ½ cup sugar substitute
  • 2 tsp vanilla essence
  • zest of one lemon
  • 1 cup bran
  • 1 cup ground almonds

Method

Preheat oven to 180°C. Grease and line with grease proof paper a bread baking tin. In a bowl blend together the cream cheese and 3 egg whites (or 2 eggs if using whole) until smooth. Gradually add all the egg whites mixing until smooth. Add all remaining ingredients and mix well. Spoon into the baking tin. Cook for 25 minutes until the bread is browned on top and a knife inserted in the centre of the read comes out clean. Cool before slicing into 10 slices.

Information

Makes 10 slices.

Per slice: 225kcal, 19g protein, 17g carbs, 12g fat, 4g fibre.

BANANA SPLIT SMOOTHIE

Ingredients

  • 1 frozen banana
  • 1 scoop Promax chocolate
  • 1 tbsp peanut butter
  • 250ml water or skim milk
  • 1 tbsp crushed peanuts

Method

In a blender, blend all ingredients except crushed peanuts. Pour into a large tumbler and serve topped with crushed nuts.

Information

Serves 1. Per serving: 346kcal, 35g protein, 32g carbs, 12g fat, 4g fibre.

 

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