Protein Lemon Meringue Pie

Its been a long while since I’ve posted a recipe… Or anything for that matter.

What’s been happening?

Well, I’ve been researching coaches for my next show – next year. I’ve been working. Watching the Olympia!!! I’ve been sick, with the flu, like so many of us this time of year. I’ve been reading and improving myself. Training. Cooking. I’m blonde now! Also I’m busy with something else but Ill show you all soon 🙂 Busy.

The best thing I’ve done in ages is attend the Perth Fitness & Health Expo.

Flush Fitness was kind enough to have me working at their Muscle Milk booth. It was so much fun, chatting to people, handing out samples and watching the bodybuilding so, where a friend of mine won her pro card!

Speaking of Muscle Milk, this recipe uses their 100 calorie RTD (ready to drink) vanilla protein shake bottles.

I love them, not so much as a meal, or in place of actual food, but for convenience. I love keeping a bottle in the fridge and I use a splash of it in place of regular milk in my coffees. Add sweetness, vanilla flavour and extra protein. I suggested it to the girls on the booth at the expo and we all ended up drinking our long blacks with vanilla Muscle Milk all weekend.

So, LEMON MERINGUE PIE!!!

One of my all time favourites. This recipe is super low in calories. But bear in mind its calculated without a base.

You can absolutely make a base (I did) but add those calories/macros in too.

For the base I used 1/2 a packet of gluten and sugar free cookies, a tablespoon of natural peanut butter and a splash of water. Put in the food processor and make into a crumb that can be pressed together. Press this into a springform cake tin lined with cling wrap. This is totally optional – it will add a lovely dimension and make it closer to the real thing but adds alot of calories and carbs. Without is more diet friendly.

Lemon Filling

2 Muscle Milk RTD 100 calorie low-fat protein shake – Vanilla Creme

1 packet diet lemon jelly (I use JellyLite)

Heat up in a saucepan or in a microwave safe bowl one of the protein shakes almost to boiling point. Mix in both lemon jelly sachet (1 packet) VERY well. You don’t want any lumps.

Mix in the second protein shake (cold or room temp) well. Allow the mix to cool to room temp, and then pour into your prepared pan either with our without a prepared cookie base.

Set in the fridge for 4 hours minimum.

Meringue Top

5 egg whites

50g natvia icing mix

Preheat oven to 150°C . Separate 5 eggs and place the egg whites in the bowl of an electric mixer and beat until soft peaks form.

Gradually add the natvia, beating well until the mixture is glossy and has reached stiff peaks.

Carefully turn out the mix onto a lined baking tray, spread it so it is about the same size as your cake tin that the lemon filling is setting in.

Place in the oven, reduce the heat to 120°C and cook for 1 hour. Turn the oven off and allow the meringue to cool in the oven.

Once the meringue is cold, and lemon is set, you can serve them. It’s as easy as taking the filling out of the tin/mould, place the meringue on top and viola!!!

Without a base:

6 serves

59 calories

Fat 0.5g

Carbs 1.7g

Protein 11.7g

Diary of an IFBB Bikini Competitor Week – 6-12

Ok, so I haven’t posted in a while, I know I said I would be better but to be honest I felt I hadn’t made enough progress to post about it. Regardless, I know there are people that like reading these posts and I know it was helpful to be in my first comp (still is). How am I tracking? Well the number on the scales is going down slowly, and somedays I look great, other days I look not so great. Im human, I slip up, I get bloated, I have fat days. But I’m pushing on, Im so excited about competing in 9 weeks time. Im also excited for this coming year because Flush Fitness, with whom I work as an ambassador, still have me on board. I adore my #flushfitfam and I strive to become a sponsored athlete with them one day. So Im working hard to be the best I can be, not just for myself but for the industry. So, what Im I eating at the moment? Well it varies daily as I use a flexible approch, fittining my macros, today was;

Banana, egg white, coconut flour mug cake with sugar free maple syrup

Avocado, cacoa, stevia, almond milk mousse

Chicken and zucchini lasagna with baby spinach

Tuna, mixed vegetables and light cheese

Beef mince and mixed vegetables

Chicken and zucchini lasagna with kale chips

Wow dieting is hard! Not, YUM! I eat high fat and protein and low carb. Ive been doing this for a year or so. It seems to agree with me. Later in the year Im considering swapping to high carb to see how I go!?

Back to the mines tomorrow after a week off, which has been lovely and relaxing. Being at work means the food is a bit  repetitive. Basically, salad, chicken, veges, eggs, all day. Im going to have chia seed puddings for breakfast though, Ill post a little recipe 🙂

Speaking of recipes… Ive been busy!

Oat and Blueberry Pancakes

Banana Pancakes

‘Nutella’ Crepes

Banoffee Cake

Pumpkin Pancakes

More to come, yep, its alot of pancakes. I know they can be hard to get right sometimes without making a big mess… Try these.

Food Prep on a Minesite

As many of you know, I work on a minesite. I drive trucks up here doing two weeks on and then one off. I do a week of dayshift, a week of nightshift and then I fly home.

The gym here is really great! Heaps of machines, free weights, cardio equipment and more.

The food though, is average. When you are prepping for comp, nutrition is super important! That’s why it pays to be very organised.

I used to pre make all my meals at home, freeze them and them bring them to site. This was good but since food is provided free on site I figured I should save my money.

Now every day or second day I take a great big container up to the mess and I collect roast chicken breasts, boiled eggs, tinned tuna, and as many vegetables as I can.

I take it all to my room and each day I measure it out on my little scales into my 6 Pack Fitness Bag containers ready for work the next day.

I weigh it out to fit my macros and if I slip up during the day and eat something extra, simple, I just recalculate and have a smaller dinner and/or dessert. No stress, no big binges, no cheat days or meals needed!

Doing a 14 hour day, plus training, study and social media crap (hehe) sometimes I just don’t get to make my meals so I always have reserves of these…

Link here… http://fitkitchen.com.au

It just makes prep stress free!

I also drink 6-8 litres of water, 1 litre of green tea and a few coffees a day!

Anyway, that’s my food prep on site, I hope it’s helpful to some of you xxx

Protein Carrot Cake

This cake is a beautiful treat for afternoon tea! I gave all but a slice away (I had to taste test) and got great reviews from everyone!

I’ve been wanting to make a carrot cake for a while and when I got my Pharma-Whey I knew it would be perfect! Normally for baking, powders higher in fat and carbs seem to be better but this one is just great!

PharmaWhey is 100% Certified Grass Fed whey; hormone & anti-biotic free! Availability of certified grass fed whey is extremely limited in Australia, so this is one to be very excited about. PharmaWhey contains 24g protein, 1g fat & 3g carbs per serve. It’s also gluten-free & naturally high in BCAAs & glutamine.

And, it tastes amazing!

To make this yummy cake….

Put the following in a food processor;

320g grated raw carrots
1 cup almond milk
2 eggs

Once that is combined and the carrot is broken down a little more, add in;

1/2 tsp cinnamon
1 tsp baking powder
50g oat flour (grind oats in blender)
15g coconut flour
2 scoops PhD Pharma-Whey Vanilla protein powder

Once processed and smooth-ish, pour into a lined cake tin and bake at 160 degrees celsius.

It’ll take about an hour, test by inserting a metal skewer or knife and it’s ready if it comes out clean.

Allow cake to cool completely before icing, then use this yummy protein cream cheese one!

1/4 cup almond milk
1/2 scoop PhD Pharma-Whey Vanilla
50g low fat cream cheese

Mix together until smooth, you can add lemon juice or rind if you wish.
Spread on top and enjoy!

Recipe makes 8 slices with this nutritional info;

131 calories
Protein 11g
Carbs 11.1g
Fat 4.7g