WEEKDAY Breakfast: 2 scoops of Optimal Protein Powder with 120
ml of rice milk, 1/2 cup of organic frozen fruit, 113 g of Greek yoghurt, 1/2 a teaspoon of stevia and cinnamon sprinkled on top Morning tea: Power cake — one rice cake with 1 tablespoon of raw sunflower seed butter, topped with sliced fruit Lunch: Optimal Cleanse shake Afternoon tea: Home - made turkey jerky with sliced apples Dinner: Chicken quinoa (170 g cubed chicken, prepared with chicken stock), with onion, bell pepper, garlic, basil, sea salt and pepper
WEEKEND Breakfast: Oatmeal with 237
ml of rice milk, peaches, walnuts, with stevia and cinnamon sprinkled on top Morning tea: Optimal Cleanse shake Lunch: Turkey wrap — brown rice tortilla, hummus, arugula, 113 g of ground turkey and avocado slices Afternoon tea: Dark chocolate Optimal Protein Bar or rice crackers with home - made garlic and olive hummus Dinner: Grilled halibut with fresh - squeezed pink grapefruit juice, garlic, cilantro, grape seed oil and vegetable stir - fry
2 teaspoons of vanilla bean extract 1 table spoon of cinnamon 2 medium size apples skinned & chopped ~ 750
ml of rice milk (non added sugar brand, 4 % sugar for 100 ml) 2 table spoons (full) of coconut oil
Not exact matches
While the apple cooks, make the porridge by placing the oats in a saucepan with 200
ml of water and brown
rice milk, place the pan on a hob and cook for 4 minutes, stirring continuously.
1/2 cup / 200
ml of brown
rice milk (I like brown
rice milk as it's naturally really sweet, but you can also use any other kind
of plant based
milk)
1⁄2 cup [75g] buckwheat flour 1⁄4 cup [35g] brown
rice flour (or chickpea flour) 1⁄4 cup [35g] chickpea flour (or more
rice flour) 1 tablespoon melted coconut oil (optional, can use other oil
of choice) 1⁄2 cup [120
ml] canned coconut
milk * (or other non-dairy
milk, see note) 1 1/4 cup [300
ml] water * (see note) 2 teaspoons tapioca starch or potato starch (cornstarch should be fine too) 1 pinch salt oil, for pan frying
Ingredients (serve 2) 2 small carrots, cut into julienne 2 bok choy bunch, cut each leaf along the length in half or thirds 100 g [3.5 oz] enoki mushrooms, separated into small clumps (or other mushrooms
of choice, sliced) 80 g [3 oz] firm tofu, thinly sliced 150 g [5 oz, more to appetite] homemade ramen noodles (or
rice noodles, or we recommend these soba noodles) 1 tablespoon chickpea flour (or gram flour — besan) 1/2 tablespoon curry powder (
of choice) 1 teaspoon turmeric powder 200
ml coconut
milk 2 teaspoons coconut oil Few dashes soy sauce (optional) Salt to taste 4 — 6 chayote / daikon radish dumplings (optional) Chopped scallions or spring onions for garnish
Filling 1 1/2 cups / 200 g cooked black beans (equivalent to 1 can drained and rinsed beans) 5 dates, pitted 1 tbsp coconut oil 2 shots / 1/4 cup / 60
ml strong coffee 1/3 cup / 80
ml plant
milk of choice (like
rice, oat, soy or almond
milk) 3,5 oz / 100 g dark chocolate (70 %)
150 g semi-whole wheat flour 50 g chestnut flour 50 g whole
rice flour 50 g cornstarch half a teaspoon powdered cinnamon a pinch
of whole sea salt 2 teaspoons cream
of tartar 70
ml extra virgin olive oil 100 g
rice malt syrup 230
ml oat
milk 3 small apples (I used Fuji), peeled and pureed using a food processor
150 g whole oatmeal flour 50 g semi-whole wheat flour 50 g whole kamut flour a pinch
of whole sea salt half a teaspoon baking soda 80
ml almond
milk, plain (unflavoured) and unsweetened 90
ml extra virgin olive oil 150 g
rice malt syrup 60 g unrefined cane sugar such as muscovado
200 g fair trade dark chocolate (70 % cacao) 90 g quinoa flour a pinch
of whole sea salt a pinch
of cinnamon powder 1 teaspoon cream
of tartar 115 g
rice malt syrup 55 g maple syrup, grade B or C 4 tablespons powdered flax seeds, mixed with 12 tablespoons filtered water 50 g hazelnut butter 50
ml extra virgin olive oil 1 tablespoon hazelnut oil 6 tablespoons almond
milk, unflavoured and unsweetened
Ingredients 150 g whole oatmeal flour 50 g semi-whole wheat flour 50 g whole kamut flour a pinch
of whole sea salt half a teaspoon baking soda 80
ml almond
milk, plain (unflavoured) and unsweetened 90
ml extra virgin olive oil 150 g
rice malt syrup 60 g unrefined cane sugar such as muscovado Makes -LSB-...]
Ingredients: 3/4 cup (100 g) almond meal 2 Tbsp coconut sugar or other natural sugar 3 Tbsp extra virgin coconut oil, melted 200
ml almond
milk 2 (3.5 oz / 100 g each) soy - free dark chocolate bars 3 cartons (6 oz / 170 g each)
of So Delicious Greek almond or coconut
milk yogurt 1/3 cup (50 g) coconut sugar or other natural sugar 1/3 cup (55 g) gluten - free flour or
rice flour 1 carton
of raspberries for garnish Powdered sugar for dusting (optional)
200 g semi-whole Manitoba flour 100 g whole
rice flour 2 teaspoons cream
of tartar a pinch
of whole sea salt 70
ml extra virgin olive oil 100
ml agave syrup 100 - 120
ml oat
milk half a teaspoon
of essicated ginger powder half a teaspoon cinnamon powder 2 - 3 pinches
of powdered cloves 3 - 4 pinches
of grated nutmeg a pinch
of mace powder a pinch
of vanilla powder a pinch
of cardamom powder 2 firm apples (I used Golden Delicious)
Ingredients 2 handfuls
of fresh spinach leaves, cleaned and chopped 1 banana, peeled and cut into slices 50
ml natural coconut
milk with no added sugar or flavourings 50
ml rice milk with no added sugar or flavourings 1 tablespoon agave syrup a squeeze
of lemon juice 2 - 3 pinches vanilla powder dark chocolate shavings, for -LSB-...]
Ingredients For the custard 500
ml unsweetened and unflavoured almond
milk 3 teaspoons agar agar powder 6 tablespoons
rice malt syrup 3 tablespoons almond butter For the berries black berries (1 small basket) blueberries (1 small basket) 3 - 4 tablespoons
rice malt syrup a few pinches
of vanilla powder 2 tablespoons lemon juice lemon zest (from -LSB-...]
Ingredients 200 g semi-whole
rice 5 ripe apricots, cleaned, stoned and quartered (and 1 more for garnish) 50
ml agave syrup (and some for garnish) 180
ml almond
milk the seeds
of half a vanilla pod almond flakes, for garnish Makes 6 - 8 servings.
Ingredients 280 - 300 g cooked semi-whole
rice 100
ml coconut
milk, unsweetened and unflavoured 100
ml almond
milk, unsweetened and unflavoured a few pinches
of vanilla powder 2 handfuls raspberries, cleaned maple syrup, to taste a handful
of toasted pumpkin seeds Makes 2 servings.
Wet Ingredients 2 eggs 100g coconut yoghurt 200
ml coconut or nut
milk of choice 3 Tbsp
rice syrup, raw honey or pure maple syrup 4 Tbsp coconut oil, melted
Noodle, chicken and aubergine coconut laksa 1/2 x 250g pack dried medium
rice noodles (see tip) 1 medium aubergine, halved lengthways and cut into 5 mm slices 2 tbsp olive oil 2 tbsp Thai red curry paste (we like Thai Taste, from major supermarkets) 400
ml can reduced - fat coconut
milk 600
ml chicken stock, hot 4 small, skinless chicken breasts 1 lemongrass stalk, bruised 150g sugar snap peas, halved lengthways 1/2 tsp soft brown sugar Grated zest and juice
of 1 lime, plus extra lime wedges to serveGood handful fresh basil leaves 1.
1/2 x 250g pack dried medium
rice noodles (see tip) 1 medium aubergine, halved lengthways and cut into 5 mm slices 2 tbsp olive oil 2 tbsp Thai red curry paste (we like Thai Taste, from major supermarkets) 400
ml can reduced - fat coconut
milk 600
ml chicken stock, hot 4 small, skinless chicken breasts 1 lemongrass stalk, bruised 150g sugar snap peas, halved lengthways 1/2 tsp soft brown sugar Grated zest and juice
of 1 lime, plus extra lime wedges to serveGood handful fresh basil leaves 1.
half a teaspoon powdered saffron 400
ml coconut
milk 6 - 7 tablespoons
rice malt syrup 3 tablespoons cashew butter a pinch
of whole sea salt a few pinches
of dried ginger powder
Ingredients 200 g semi-whole Manitoba flour 100 g whole
rice flour 2 teaspoons cream
of tartar a pinch
of whole sea salt 70
ml extra virgin olive oil 100
ml agave syrup 100 - 120
ml oat
milk half a teaspoon
of essicated ginger powder half a teaspoon cinnamon powder 2 - 3 pinches
of powdered cloves 3 - 4 pinches -LSB-...]
Ingredients For the mini loaves 150 g semi-whole wheat flour 50 g chestnut flour 50 g whole
rice flour 50 g cornstarch half a teaspoon powdered cinnamon a pinch
of whole sea salt 2 teaspoons cream
of tartar 70
ml extra virgin olive oil 100 g
rice malt syrup 230
ml oat
milk 3 small -LSB-...]
100g oat flour 75g
rice flour 25g ground almonds 4 tablespoons cocoa or cacao powder 50g coconut sugar 1 teaspoon baking powder 1/2 teaspoon bicarbonate
of soda 200
ml almond
milk 2 tablespoons rapeseed or melted coconut oil 2 tablespoons maple syrup 1 teaspoon vanilla extract
250 puy or beluga lentils 1 tablespoon coconut or olive oil 5 — 7 shallots, finely chopped 4 garlic cloves, finely chopped to a paste with 1 teaspoon salt 11/2 teaspoons ground cumin 1 teaspoon ground turmeric 1 teaspoon ground cinnamon 1 teaspoon paprika 1 teaspoon ground coriander 1 red pepper, halved, deseeded and finely chopped 1 - 2 red chillies, deseeded and finely chopped 2 tomatoes, finely chopped 400g butternut squash, cooked and chopped into small pieces 400
ml coconut
milk 1 tablespoon tahini 1 tablespoons honey or agave syrup juice
of 1 lime 3 tablespoons soy sauce 2 tablespoons extra virgin olive oil salt and pepper simple yogurt sauce: 200g yogurt or vegan yogurt (soygurt or coconut yogurt) 1 teaspoon honey or agave syrup drizzle
of extra virgin olive oil quickest cucumber salad 1/2 cucumber, shaved into ribbons 4 tablespoons
rice vinegar to serve: fresh coriander hot sauce, like sriracha cooked brown
rice or other whole grain lime wedges
250
ml almond
milk (or nut / seed
milk of choice) 2 tsp red velvet blend 1 tsp raw honey or
rice syrup (optional) 1 handful ice
1/2 Medium Onion 2 - 3 Cloves Garlic 3 cups Chopped Mushrooms (I recommend baby portobello / brown button) 1 tsp Dried Rosemary (Mine was roughly chopped, use less if it is powdered) 1 (400
ml) can Coconut
Milk 1 Veggie Broth Cube (That would make 2 cups
of broth, but don't make broth) 1 cup Water 1 cup Cooked Wild
Rice (prepare beforehand) Salt and Pepper (to taste) Oil
1 cup (250
ml) full - fat coconut
milk (canned) 1 tablespoon lemon juice 1 cup (140 g) superfine brown
rice flour 3/4 cup (90 g) millet flour 3/4 cup (90 g) quinoa flour 1/4 cup (25 g) almond flour 1 tablespoon baking powder 3/4 teaspoons fine sea salt 1/4 teaspoon ground ginger 1/2 cup plus 1 tablespoon (115 g) natural cane sugar Zest
of 2 lemons, finely grated 3 small eggs (my friend Kim gave me some and they had deep orange yolks which make the cake rich and yellow) 1/4 cup olive oil 3 ounces (90 g) diced rhubarb 3 ounces (90 g) sliced strawberries 3 ounces (90 g) raspberries 1/2 teaspoon ground pink peppercorns
about 200 g
of left over chicken meat 1 liter
of chicken stock 200
ml coconut
milk a large piece
of fresh ginger, sliced and cut into small pieces 1 red chili, cut in tiny pieces and seeds removed 2 tablespoons fish sauce 1 teaspoon tumeric powder 1 tablespoon tamarind chutney 1 teaspoon brown sugar 2 carrots, cut into planks 1 can
of bamboo shots 1 red pepper, diced juice from one lemon 100 g vermicelli noodles or other thin
rice noodles a large bunch
of coriander, chopped
Ingredients For the cake 150 g semi-whole wheat flour 150 g millet flour a pinch
of whole sea salt half a teaspoon cream
of tartar 4 Granny Smith apples 160
ml unsweetened and unflavoured almond
milk 100
ml extra virgin olive oil 170 g
rice malt syrup a few pinches
of vanilla powder For the -LSB-...]
It is important to note that to obtain 180
ml of milk, 30 g
of powdered
milk is the needed amount and to obtain 200 g
of cereal, on average, 20 g
of cereal powder is enough, whereas for the homogenized food products the value in
ml is almost equal to that in g. For the calculations carried out, it was assumed that all cereals, including pasta and
rice, were equivalent.
Ingredients» 1 scoop unflavoured brown
rice or pea protein powder» 1 egg» 1 tbsp grated parmesan» 30
ml unsweetened almond
milk (adjust as needed)» 1 rasher Weight Watchers bacon (optional), pan fried and chopped finely» 7 pieces
of chargrilled capsicum» Spray oil (for bacon)» Salt and pepper to taste
• 1 bread roll with cheese / meat filling + large banana • 300g fruit salad with 200g flavoured yoghurt • 300g creamed
rice • 250 - 300
ml milk shake or fruit smoothie • 600
ml low fat flavoured
milk • 1 large bowl (2 cups) breakfast cereal with
milk • 2 small cereal bars + 200g flavoured yoghurt • 220g baked beans on 2 slices
of toast • 2 crumpets with thick spread peanut butter + 250
ml glass
of milk • 300g (large) baked potato + cottage cheese filling + glass
of milk
Ingredients (serves 4) • 2 cups amaranth seeds, soaked overnight • 4 tbsp chia seeds • 500
ml coconut
milk • Pinch
of sea salt • Pinch
of nutmeg • Pinch
of ground ginger • Pinch
of cinnamon • 1 vanilla bean, scraped, or 1 tsp vanilla extract •
Rice malt syrup (optional) • Freshly toasted shredded coconut, to garnish • 2 fresh figs, quartered
so many protein bars are high in fats and blow macros out
of the water, so have been making my own bars for a while now, 400g protein powder, 1 cup puffed brown
rice, 1 cup processed bran, 1 cup rolled oats, cocoa to taste, stevia to taste, spirulina to «taste» — lololol, 180
ml light coconut
milk, a dash
of water to help form a large dense ball.
Add two scoops (25g) to shaker containing 250
ml or more
of water or your choice
of milk (e.g.
rice or almond) and shake.
Beans, peas and lentils 1/2 cup (150 g) baked beans in tomato sauce (GI 49) provides an average
of 7 g protein 1/2 cup (130 g) canned, drained cannellini beans (GI 31) provides an average
of 8 g protein 2/3 cup (125 g) cooked red lentils (GI 26) provides an average
of 12 g protein 1 cup (180 g) cooked split peas (GI 25) provides an average
of 12 g protein 1 cup (170 g) cooked soy beans (GI 18) provides around 23 g protein 100 g (3 1/2 oz) tofu provides around 10 g protein (GI not relevant as tofu contain no carbohydrate) 1 cup (250
ml) light soy
milk (GI 44) provides around 7 g protein Grains and grain foods 3/4 cup (30 g) Kellogg Special K original (GI 56) provides around 6 g protein 3/4 cup (45 g) Kellogg All - Bran (GI 44) provides around 7 g protein 1/4 cup (30 g) uncooked traditional rolled oats (GI 57) provides around 3 g protein 1 slice (35 g) Tip Top 9 - grain Original bread (GI 53) provides around 4 g protein 1 slice (40 g) Burgen Soy - Lin bread (GI 52) provides around 6g protein 1 cup (170 g) cooked brown
rice (GI 59 — 86, so check the tables and choose a low GI one) provides around 5 g protein 1 cup (170 g) cooked basmati
rice (GI 58) provides around 4 g protein 1 cup (180 g) cooked pasta (GI 35 — 54) provides around 6 — 7 g protein 1 cup (180 g) cooked fresh
rice noodles (GI 40) provides around 2 — 3 g protein 1 cup (180 g) cooked soba / buckwheat noodles (GI 46) provides around 7 g protein 1 cup (190 g) cooked pearl barley (GI 25) provides around 4 — 5 g protein 1/2 cup (90 g) cooked quinoa (GI 53) provides around 4.5 g protein Nuts and seeds A small handful (30g / 1oz)
of most nuts or seeds will deliver around 5 g protein (GI not relevant as most nuts and seeds contain almost no carbohydrate, they are rich in good fats) Stock your pantry with legumes, wholegrains (such as grainy breads, muesli, quinoa, amaranth, brown
rice, pearl barley and rolled oats), nuts (particularly almonds, Brazil nuts, cashews and peanuts), and seeds (sesame seeds, tahini paste, and pumpkin seeds).