Strength and Sense Newsletter

500 calories, 33g protein, 11g fat and 58g net carbs This breakfast oat cake is warm, chocolatey and ready in around three minutes. It develops a firm crust while staying soft and gooey inside, so it feels more like having dessert for breakfast than another bowl of oats. With over 30 grams of protein, it also crushes those morning cravings and keeps you satisfied for hours. Ingredients 40g rolled oats 40g chocolate cream of rice 1 scoop plant-based protein powder 10g Noshu dark chocolate...

Read more valuable articles here. Happy Friday Reader, “I’m no longer pre-diabetic. Dropped from 5.9 to 5.6.” That was the message my client Yogan sent me after receiving his latest fasting blood glucose result. There was no dramatic speech accompanying it. No announcement about completing a detox. No photograph of all the foods he had permanently banned from his life. Just a message containing two numbers. But those numbers meant far more to him than another change on the scale. Yogan had...

47 calories and 37P 34C 7F If you grew up drinking Milo, this one should feel familiar. It has the chocolate-malt flavour of a cold Milo, but blended into a thick, creamy protein ice cream with 37 grams of protein. You only need four ingredients and a Ninja Creami. Prepare it the night before, leave it in the freezer and dessert is ready for you the following day. Ingredients 250ml low-fat milk 30g whey protein 30g Milo ¼ teaspoon xanthan gum I use Rule One whey protein. Use code DIIREN at...

201 calories and 17P 12C 10F per cookie These banana protein cookies are soft, gooey and loaded with chocolate chips. The ripe banana gives them their natural sweetness, while the almond butter and vanilla protein powder create a rich, satisfying cookie with 17 grams of protein. They’re incredibly simple to prepare and perfect when you want something that feels indulgent without throwing your macros out the window. Ingredients 250g very ripe banana 115g Holy Nuts blanched almond butter 130g...

71 calories and 4P 5C 3F per bite These Chocolate Peanut Butter Bites are ridiculously tasty for something made with only three ingredients. The apple purée and powdered peanut butter create a soft, creamy centre, while the chocolate coating gives you that satisfying snap with every bite. They’re simple, macro-friendly and dangerously easy to eat, so be careful not to finish all 12 in one go! Ingredients 130g unsweetened apple purée or applesauce 100g PB2 powdered peanut butter 70g Noshu...

490 calories and 50P 45C 11F These overnight oats are thick, creamy and packed with 50 grams of protein. The frozen berries slowly thaw overnight, releasing their juices into the oats, while the Greek yoghurt and vanilla protein powder create an almost cheesecake-like texture. Prepare it before bed, leave it in the fridge and breakfast is ready when you wake up. Ingredients 40g rolled oats 150g high-protein Greek yoghurt 30g vanilla protein powder 100ml unsweetened almond milk 100g frozen...

200 calories and 10 g protein per slice Banana bread has always been the final destination for the two bananas everyone ignored all week. This version takes that classic idea and gives it the Craving Crusher treatment: more protein, fewer calories and plenty of dark chocolate. It is soft, naturally sweet and works just as well for breakfast as it does for dessert. Ingredients 220g peeled very ripe bananas, approximately 2 medium bananas 3 eggs 100g Bulla High Protein Cottage Cheese 100g...

465 calories 47g protein 36g carbs 15g fat Cheesecake usually takes hours to bake and set. This version takes around three minutes to prepare and can be chilled and ready to eat in just 15 minutes. It is creamy, satisfying and packs nearly 50 grams of protein, making it an easy dessert when you want something sweet without derailing the rest of your day. Ingredients 40g low-fat, high-protein cream cheese, at room temperature 100g Greek yoghurt 1 scoop protein powder of choice 1 teaspoon...

405 calories 50g protein 30g carbs 8g fat Sometimes you want something sweet without baking an entire tray of cookies or turning dessert into a full production. This high-protein cookie dough takes a few minutes to make and gives you that thick, creamy cookie-batter texture while packing in 50 grams of protein. Ingredients 200g Greek yoghurt 12g powdered peanut butter 1 scoop protein powder of choice 15g maple syrup 10g chocolate chips Pinch of salt Method Add the Greek yoghurt, powdered...

Two-Minute High-Protein Chocolate Cake 375 calories 32g protein per serving Some days you want something sweet without turning it into a full baking project. This high-protein chocolate cake takes a few basic ingredients, one bowl and just two minutes in the microwave. It is warm, chocolatey and filling enough to work as a high-protein snack, dessert or even a quick breakfast when you are craving something sweeter. Ingredients 40g cream of rice or rice flour 1 scoop chocolate protein powder ¼...