DIARY
Journal
Phase tips, nutritional advice and customer stories.
Category: Practical · show all
Protein and coffee: how to make a protein cappuccino
A protein cappuccino combines espresso with a protein shake or protein powder to create a warm drink containing 20 to 30 grams ...
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High-protein wraps and bowls: a quick lunch that keeps you full
A high-protein wrap or bowl with at least 25 grams of protein per portion keeps you satisfied until dinner, prevents a mid-afte...
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High-Protein Salads: 10 Filling Recipes Under 400 Calories
A salad only earns its keep as a meal if it delivers at least 25 grams of protein per portion. Protein triggers the hormone PYY...
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Protein-Rich Vegan Meals: 10 Recipes with Enough Protein
Combining pulses, soya, grains and plant-based protein shakes is the most effective strategy for hitting your protein targets o...
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High-Protein Breakfast Without Egg: 10 Ideas for Anyone Who Doesn't Like Eggs
A high-protein breakfast without egg is entirely achievable with quark, skyr, protein shakes, Greek yoghurt or porridge oats bo...
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High-Protein Meal Prep: Cooking Ahead for a Week to Lose Weight
High-protein meal prep means preparing meals once or twice a week, each built around a fixed protein base of at least 25 to 35 ...
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High-Protein Pancakes: Protein Pancakes Without the Guilt
A standard pancake made from flour, milk and egg gives you roughly 6 grams of protein and around 180 kcal. Swap part of the flo...
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High-Protein Soup for Weight Loss: 8 Filling Recipes Under 200 Calories
High-protein soup helps with weight loss because you eat large volumes for relatively few calories. A 400 ml bowl of soup with ...
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Counting Calories or Counting Carbs: Which Works Better for Weight Loss?
A calorie deficit is what drives fat loss. That's the answer. You cannot lose fat without taking in less energy than you burn, ...
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Sugar-free high-protein desserts: 10 ideas that don't feel like a diet
A sugar-free high-protein dessert rests on three building blocks: a protein source, such as quark, Greek yoghurt, protein powde...
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Low-fat quark for weight loss: does it work, and how much should you eat per day?
Yes, low-fat quark is a genuinely effective choice when losing weight. It provides around 11g of protein and just 60 kcal per 1...
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How Much Protein Is in Porridge Oats? And How to Make It More Protein-Rich
Porridge oats contain roughly 13 grams of protein per 100 grams of dry oats. That sounds reasonable, but an average portion is ...
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