World Vegan Day 🌼

Today is World Vegan Day, an annual event celebrated by Vegans all over the world. The event was established in 1994 by Louise Wallis, then Chair of The Vegan Society in the United Kingdom, to commemorate the 50th anniversary of the founding of the organisation and the coining of the terms “vegan” and “veganism”.


In the beginning, The Muscle Bakery wasn’t a reaction to any culinary changes but more of a personal development in the way I saw food. However, as my clientele developed and my skills improved, the demand began evolving and I was catering to the needs of my customers as well as developing my own cooking/ baking style.

The request for Vegan food has grown incredibly over the past few years, and even more so in the last year. When I began, my Vegan customers were a very select amount. But now it seems to be the other way around which is actually surreal to see; the way our culinary culture has changed.

With the growth of knowledge, we are all becoming more conscious of the world around us and it’s up to us to change that. So in contrast to when we began, we have developed with these changes, becoming an exclusively veggie friendly bakery.

We have also completely removed plastic bags and looking into veggie friendly packaging and labels.

We also offer a discount to all customers when they return their plastic containers or bring their own bags.


Everyone’s little efforts, make a big difference.


DID YOU KNOW:


A person showering for 2 months uses up the same amount of water that it takes to produce enough livestock for one beef burger.

Broccoli has a higher protein content per calorie than beef.

Every minute, 7 million pounds of excrement are produced by animals raised for food in the US.

Plastic is the only existing material that CANNOT break down naturally.

There is officially so much plastic in the world that any fish we eat, by default also contains plastic.

If every human skipped just ONE meal of chicken per week, environmental effects would be like removing 500,000 cars off the road.

82% of starving children live in countries where food is grown to feed animals in the west.

Brad Pitt, Beyoncé, Ellen Degeneres, Liam Hemsworth, Alicia Silverstone, Jennifer Lopez, Pamela Anderson, Alec Baldwin and Bill Clinton are vegans.


To celebrate this day, we have put together a collection of our best Vegan recipes to inspire you guys; to show that eating Vegan (& veggie) is also super fun and tasty (and not just about eating leaves and carrot sticks).


VANILLA WAFFLES

Vanilla Pancakes


Say yes to waffles with this tasty vanilla flavour waffle, topped with soy yoghurt, cookies, fresh berries and zero syrup.


BLUEBERRY SLICES


Imagine if you married up a cookie, a scone and a cake… this is what our Blueberry Slices are like.


COFFEE COCONUT TRUFFLES


Coffee and coconut? imma go and say yes my friends. Soft truffle centre made w/ coconut flour, infused with instant coffee and coated in luxurious dark chocolate.


CHOC BROWNIES


Fudgey brownies to brighten the day. Using Soy yogurt as a secret ingredient, a recipe to make over and over again.


CHEESY NACHOS


Cheesy nachos without the cheese? C’est pas posible. Thanks to the use of nutritional yeast, make any tortilla your b**tch and make them into badass nachos.


FLAPJACKS


Flapjacks are usually laden with butter, not these tho. With added peanut butter… theres nothing to not love!


GOJI HOB NOBS

Goji Hob Nobs


Hob Nobs minus the gluten and the buttah + added health from the goji berries. Give them a whirl.


PROTEIN PANCAKES

protein pancakes


These pancakes are so tasty, it fooled all our non-vegan friends.


BBQ TOFU

bbq tofu


The easiest way to make tasty tofu, using bbq sauce and not much else! Pair it up in a salad or a spud for maximum taste bud party.


TOFU NUGGETS


Chicken nuggets is so last year, try these tofu nuggets instead.


VEGAN BANANA BREAD

vegan banana bread


Would you believe us if we said a can of pop can replace an egg? This recipe shows you how.


BASIC VEGAN PANCAKES


The simplest and tastiest pancakes you’re ever gonna make! A firm favourite amongst our followers.


We hope these recipes inspire you and remember: even if you swap ONE meal a day to a Vegan meal… you ARE making a difference.


Join us with your feedback #WorldVeganDay \ @themusclebakery \ @themusclebaker


For 20% off Bulkpowders use code: MUSCLEBAKERY20
For 5% off iHerb use code: JCB887


HAPPY VEGAN DAY 🌱

Treat or Treat? 👻

We made a post last year about Halloween, so this year we are gonna skip all that mumbo jumbo and head straight to the treats… no tricks. Its the best part of this holiday anyway, right?


Showcasing our favourite Halloween-ey treats that we’ve rustled up to date:


SPIDERWEB SMOOTHIE BOWL


Get in the Halloween mood with this easy to make smoothie bowl, decorated with yoghurt spiderweb!


FRANKENSTEIN PROTEIN POPS


These Frankenstein Pops are a firm favourite with the kiddos! Laced with peanut butter, decorated with chocolate and coloured in green… fun to make… and EAT!


VEGAN WITCH FINGERS


These Witch Fingers are made with all the healthiest ingredients, but full of all the scare!


FRANKENWEENY CUPCAKES


Try these Frankenweeny cupcakes…The cutest Halloween cupcakes you ever did see.


PROTEIN WORMS


Snack on these protein worms today. Lucky for you they are choc orange flavour!


WORMY MATCHA CAKE


Dont be spooked out by this Matcha cake, what you see ain’t really worms… but walnuts!


HOPE YOU ENJOYED OUR HALLOWEEN THEME RECIPES!


Don’t forget to tag us if you try any of these recipes, you can find us on all social media outlets @themusclebakery/ @themusclebaker


For 20% off Bulkpowders use code: MUSCLEBAKERY20
For 5% off iHerb use code: JCB887


HAPPY (HALLOWEENY) BAKING!

GUEST POST // Eating Vegan in Amsterdam

Eating Vegan in Amsterdam, By Darian Galloway.

Amsterdam… what a beautiful city. Clean, amazing food, endless shopping and sightseeing a plenty! We follow Darian as she shows us what are the tastiest Vegan spots in Amsterdam!


VEGABOND

On my first day of arriving in Amsterdam, I visited a small cafe/shop called Vegabond, if you love quirky little cafes, then you will not want to leave this place. The first thing I noticed was the vintage decor, relaxed atmosphere and welcoming staff. They have a variety of vegan meals, snacks and desserts and they even have a shop inside where you can buy lots of goodies including: vegan foods, sweets, snacks, chocolate, gifts, cookery books, natural beauty products and vegan protein powders. I visited this cafe 3 times out of the 4 days I was staying in Amsterdam; I couldn’t get enough of the vegan treats!

If you are looking for a light lunch, with amazing desserts, I would definitely pop into Vegabond. Out of the 3 times I visited Vegabond, I ate a selection of different tasty foods including: Spelt sandwich made up of spelt bread with handmade cashew ‘ricotta’, pesto, cherry tomatoes and rucola, Fresh wrap with home-made hummus, sun-dried tomato, spinach and cucumber.


And (the best part) the dessert selection they had to choose from! I consumed many a doughnut, in strawberry, chocolate, oreo and caramelised apple flavours. Not to mention the amazing cake variety they had to choose from too; I tried Raw Snickers and Gluten-free brownie with hazelnuts… honestly I could not possibly pick my favourite as I loved them all.



MOAZ

Another place was Moaz, which had the best falafel pitta EVER! After spending a full day shopping and sightseeing, I definitely worked up an appetite… walking down the high streets I stumbled across this little vegetarian food shop on a street corner. It was booming with people enjoying the food and a lively busy crowd is always a good sign when deciding where to eat. So, I stepped inside, joined the queue and opted for the falafel pitta bread. (You could choose between the regular size or the small… of course I chose the regular… the bigger the better.)

You had the option of white or brown pitta, they filled it with falafel and hummus and then the control was in your hands, they handed you the pitta, where you could fill it with all sorts of sides such as: vegetables, salads, sauces, cous cous, and olives… oh and the best grilled peppers ever!

Of course my pitta bread was jam packed, if I am given the control to fill my plate, then the food has got to be over flowing. The service was quick, the staff were friendly, all customers were happy and I was definitely full. Honestly, this was one of the best falafels I have ever tasted.

I was really satisfied with the amount of food I had, but you had the option of adding a side of chips too. There were other options on the menu where you could choose from falafel salads, meal deals and smaller portion options for snacks or young children.

You could also choose from freshly squeezed juices, coffee or water. The prices were fair and you received a lot of food for the money paid.



ALBERT HEINZ

As we was staying in an Air BnB, we had our own little kitchen with cooking facilities and utensils. So in between meals or for breakfast before stepping out into the city again, I relied on snacks from the local supermarkets/shops and Albert Heinz was one of our favourites. As a vegan, finding a good selection of suitable food is hard but this is a great supermarket which has a huge selection of fresh food, meals, fresh juices, snacks, cereals and frozen goods. The prices were reasonable, staff were very friendly and helpful and not to mention…their falafel wraps were amazing, I consumed one every single day I stayed in Amsterdam.


SLA

On my last day staying in Haarlem, we had to leave our BNB at 12:00pm and the flight was not due until late afternoon. We decided to venture around Haarlem, visit the shops and locate some tasty vegan food. SLA caught my eye and was open on a Monday… I noticed on Monday’s quite a few food places are actually shut in, so be careful when planning your days out in Amsterdam.

There is a great selection of different foods on the menu, raw fresh vegan foods and there are non-vegan options too. I chose the white bean falafel bowl. My boyfriend chose their Moroccan Chickpea Soup, which they serve cold with freshly made delicious oat bread… do not knock cold soup until you try it, honestly it is so refreshing.



The food was fresh, tasty, wholesome and nutritious… I felt amazing after eating it. I finished the meal with a dessert (obviously). Dessert > Starter any day! I chose the raw cacao chia cake which really inspired me to create my own selection of raw desserts. Although the cake was small, it is definitely deceiving as it was so rich, you would not need a larger portion and that is coming from Miss Greedy Piggy over here.



VEGAN ICE-CREAM

I finished the trip with one last sweet treat… Near the airport there was a vegan ice cream van, they had a great selection of ice creams which included cookie dough, granola jam, honeycomb, chocolate mint, turmeric and chocolate. They served it in a tub or in a vegan ice cream cone and there were many toppings for the ice cream. You wouldn’t have ever guessed this ice cream was dairy free and it made me want to buy an ice cream maker and make a life-time supply of dairy free ice cream… serious heaven.


So to summarise, after consuming lots of amazing food in Amsterdam, I would definitely visit again and would highly recommend it to anyone who loves food, shopping, sightseeing and plenty of walking/bike rides to visit as soon as possible!


Muscle Bakery tip: Want to keep on a lower cal diet but still eat delicious food in Amsterdam? Stick to loads of leafy greens and veggies! Don’t miss out on dessert either, just skip on the bread and extras, have cake instead! Plus, Amsterdam is filled with lots of walking and cycling so you will no doubt burn it all off anyway 🙂


I am a 22 year old vegan foodie with a keen interest in baking (and maybe eating and force-feeding my treats to everyone)… sharing is caring! Instead of permanently driving those around me insane with my loved topic of conversation, I decided to create a blog to showcase all my recipes, food reviews and vegan lifestyle tips.

Ive always had an interest in fitness and healthy eating, starting my foodie mission by searching the net for healthy recipe ideas. Initially, with simple bakes such as flapjacks, overnight oats, etc.  But, once i adopted a vegan lifestyle, my interest peaked and changed my little world around! I began tailoring my baking around the new diet and was enjoying every minute. I still bake to cater all needs, interests and adapt the recipes where necessary, but my true passion lies within the Vegan lifestyle.

I create all kinds of plant-based meals, snacks and treats and no longer feel guilty for eating my body weight in cookies, cakes and all kinds of goodies! I always consciously try to use the healthiest ingredients which means no guilt, right?

My recipes are simple, easy to follow and fun to make as possible, so get in the kitchen bake someone happy and always leave room for dessert…

 

Blogpost created by Darian Galloway, the lady behind Darian Kay Bakes. if you have not checked her out… what are you waiting for?! You can find her on Instagram too!


We hope you enjoyed this post, get involved… tweet/ gram us @themusclebakery & @dkayxx and tell us your thoughts! And if you have any more recommendations, give us a shout 🙂


Photography by @illuminatus_photography.

GUEST POST // Vegan Salmorejo

Vegan Salmorejo, By Veggie Gib.

Salmorejo is a classic dish from the Cordoba region of southern Spain. It is a cold soup (similar to gazpacho) although it is much thicker in consistency because it is made with bread. Many traditional Spanish dishes use bread because it was cheap and a good filler. Salmorejo has become quite popular and trendy and can be found in most tapas restaurants.

I must say this now though, purists please look away! This version differs from the traditional version in that it does not contain bread, making it gluten free, and it is high in protein because it is made with tofu, but it does not interfere with the flavour and thickens the soup in the same way bread would! I suggest using a high-powered blender (like the ones for making smoothies) to make it smooth, and not to make it too far in advance as the garlic flavour will get more intense as time goes on and can become overpowering.

Traditionally Salmorejo is served with diced serrano ham and boiled egg, or even tuna. However, I like to keep it vegan and using raw diced fruits and vegetables gives it interesting textures and contrasting flavours. In winter-time I like to use cucumber, apples and even kiwi. In the summer-time melon works wonderfully as it has crunch and sweetness.


salmorejo01salmorejo02


Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium.


Ingredients:

  • 750g (about 6) ripe plum tomatoes
  • 250g extra firm tofu
  • 1 tbsp apple cider vinegar
  • 2 tbsp extra virgin olive oil
  • 1 clove of garlic
  • Salt to taste

Method

  1. Place the plum tomatoes in a bowl and cover with water from a recently boiled kettle and allow to soak for about 1 minute. This should be enough time to enable them to be easily peeled. Discard the water, peel the tomatoes and roughly chop them into a blender.
  2. Cut the tofu up and add to the tomatoes.
  3. Cut and peel a clove of garlic and add to the tomatoes.
  4. Add the apple cider vinegar the olive oil and a good pinch of olive oil.
  5. Blend until smooth and then put through a fine sieve to remove any graininess from the tofu or seeds.
  6. Finely dice cucumber, apple, kiwi, melon or any other fruit / vegetable of your choice and serve.

Serves 4 tapas (or 2 main)

Nutritional information:
Overall: 768kcal | 49F | 34C | 44P
Per serving: 192kcal | 12F | 8.5C | 11P


Muscle Bakery tip: Want to make it even higher in protein? Add some Nutritional Yeast! High in protein, fiber and loaded with B Vitamins!


Veggie Gib

Food has always been a passion of mine, especially eating! Being naturally curious and having a sweet tooth I have always enjoyed experimenting in the kitchen and creating yummy treats for myself, family and friends. Going vegetarian made me explore a lot of different foods and ingredients and made me look at food from a different perspective. What is more I quickly learned that veggie food is far from bland or boring. I like to make food that is quick, easy and tasty and I like to adapt traditional recipes to vegetarian alternatives whenever I can. Now I like to share what I eat and my recipes and hopefully make people want to eat more veggie food.

 

Recipe created by Ivan Hernandez, the man behind Veggie Gib. if you have not checked him out… what are you waiting for?! You can find him on InstagramTwitter, Facebook and most importantly via his website. (His Instagram is a beautiful array of meals and sweets that will most certainly make your tummy rumble!)


We hope you enjoyed this recipe, get involved… tweet/ gram us @themusclebakery & @veggiegib and tell us your thoughts!


GUEST POST // Vegan Rice & Tofu Stir-Fry

Vegan Tofu & Rice Stir-Fry Recipe, By Veggie Gib.

Making a high protein and nutritious stir fry without meat is not an impossibility, in fact it is quite easy! Mr Veggie Gib shows us how…

I like to use extra firm tofu (usually sold as ‘bio’ tofu) for stir fries because it is higher in protein (a good 15g/100g) and has less water so it doesn’t need to be pressed. All you do is pat the tofu dry, cut it up and shallow fry. The outside will go crispy whereas the inside will be soft, giving a nice contrast of textures, and it develops a nutty, almost popcorn-like flavour.

I don’t mind admitting I sometimes use shortcuts, in this case with the stir fry vegetables which I buy ready to use, but feel free to add any of your liking. Stir fries require some organisation because they are quite quick, so it pays to have a hot wok and all the other components ready beforehand.

20161120_145553_edit

 


Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium.


Ingredients:
150g rice noodles, 5mm thick
250g extra firm tofu
1 tbsp coconut oil
150g stir fry vegetables (carrots, beansprouts, onion, pepper, Chinese leaf, water chestnuts and bamboo shoots)
20g (1 tbsp) peanut butter
2 tbsp tamari soy sauce
1 tsp rice vinegar
25g dried shiitake mushrooms (about 7 or 8), alternatively a packet of mixed dried mushrooms will do
100 ml of water

1. Put the shiitake mushrooms in a bowl with about 100ml of hot water and allow to soak for about 15 minutes until soft.

2. Add the peanut butter, tamari soy sauce and rice vinegar into a small bowl and stir. It might look like it won’t mix but it will do so later on.

3. Place the noodles in a large bowl of warm water and let them soak. They only need to be soaked for about 8-10 minutes and should be ready for when they are needed at the end.

4. Pat the tofu dry with some kitchen paper and cut the tofu into bit size pieces and add the coconut oil in a hot wok. Once the oil is hot add the tofu and shallow fry until it has browned on all sides. This should only take about 5 minutes. Take the tofu out, place on kitchen paper to absorb any extra oil and put to one side.

6. Add the vegetables to the wok and stir fry.

7. Cut the shiitake mushrooms into strips and add to the wok.

8. Add about 4-5 tbsp of the shiitake mushroom liquid to the peanut butter / tamari soy sauce marinade and this should loosen up to the consistency of a thick sauce.

9. Add the noodles and peanut sauce to the wok and give a good stir.

10. Add the tofu pieces and serve.

Makes 2 servings.

Preparation time: 15 minutes
Cooking time: 15 minutes
Nutritional Info:
Calories:635 kcal
Fat: 17.1g
Carbs: 65.3g
Protein: 29.7g


Muscle Bakery tip: Want to make it lower cal and carbs? Sub the noodles for spiralised veggies or Bare Naked / Slim Noodles!


Veggie Gib

Food has always been a passion of mine, especially eating! Being naturally curious and having a sweet tooth I have always enjoyed experimenting in the kitchen and creating yummy treats for myself, family and friends. Going vegetarian made me explore a lot of different foods and ingredients and made me look at food from a different perspective. What is more I quickly learned that veggie food is far from bland or boring. I like to make food that is quick, easy and tasty and I like to adapt traditional recipes to vegetarian alternatives whenever I can. Now I like to share what I eat and my recipes and hopefully make people want to eat more veggie food.

 

Recipe created by Ivan Hernandez, the man behind Veggie Gib. if you have not checked him out… what are you waiting for?! You can find him on InstagramTwitter, Facebook and most importantly via his website. (His Instagram is a beautiful array of meals and sweets that will most certainly make your tummy rumble!)


We hope you enjoyed this recipe, get involved… tweet/ gram us @themusclebakery & @veggiegib and tell us your thoughts!


Some tips on travelling fit!

So, we travelled over to the UK for a short but sweet trip so thought it would be cool to share some ideas for travelling fit that you can apply yourselves when travelling anywhere.

 

We will take you through our luggage and pre-prep travel essentials, as well as advice on meal / snack options during travel (as we encounter them).

So, here we go:
First, here is our top 8 essentials that we simply cannot travel without:

1. Protein Powder

You all may be thinking, ‘are you for real?’ And yeah, yeah I am! Packing 1 or 2 scoops of protein powder into a tub or bag won’t take up much space and means that with 7 hours of travel ahead and my protein catered for, I’d just need to grab some snacks here and there to hit a balanced nutritional intake. It also means that if I’ve struggled to hit my protein at the end of the day (which tends to be the case) I can just have a pre-bed shake and I’m good to go!

I find that carbs are always easier to obtain anyway, bags of Snack-a-jacks, popcorn, fruit, porridge pots etc are all great carb sources and as a fussy eater who tends to get regular flare-ups, would much rather keep the intake simple and safe!

Tip: pack your scoops seperately in sandwich bags, shove them into an empty shaker and leave in your hand luggage. That way you don’t need to faf around to make yourself a shake during travel and if any accident happens all your protein powder will safely explode into the shaker and not into your bag.

My go to protein powder at the moment is Bulkpowders Strawberry Casein, mainly because I’m not intolerant to it (yay). But, also because I find that Vegan protein blends i need to mix with fruits, berries or nut butters to mask the ‘chalky’ taste while this one tastes great on its own which is ideal during travel.

2. Buscopan

As explained above, I am always a meal away from severe flare-ups and cramps, so I always pack some Buscopan to help with that. I also find that flights make me quite bloated and cramp-ey as it is, I would usually take one pre-flight to help ease the discomfort slightly. I also packed some Deflatine with me just incase, which i would take during flight if bloat symptoms got too bad.

3. Liquid Sweetener

Ok ok, this is not exactly an essential but having coffee just doesn’t taste the same unless I have my Vanilla Cinnamon flavour stevia, so I pack it with me for whenever coffee is calling. The small size means that I can carry it on with me and enjoy coffee just as I like it as I travel on the plane or grab a Starbucks to go.

4. Powdered greens


I have this every morning upon wake up and it really helps me regulate my digestive system so naturally I’d take my usual dose pre-flight but also take extra with me for the following few days abroad.

It will ensure that my tummy is as regulated as possible, even with all the varying factors such as different foods, travel stress, etc.

5. Protein Bars

Packing a few bars in your bag means that you don’t have to stress too much about food along the way, with a bar or protein shake (or both) tiding you over. Also, if like me, you like having a sweet treat everyday, taking your own means that… a.) you can pre-log the nutritional info into My Fitness Pal/ Fat Secret and work your remaining macros around them & b.) Not worry about hunting down a sweet treat that caters to intolerances that doesn’t have a million calories.

I find that there is no middle ground of healthy treats out there, they either cater to those wanting the high protein/low-fat/ low-carb/ macro-friendly variety or they cater to intolerances, thankfully The Muscle Bakery tries to cater to both, so would much rather go with something i trust incase winging it doesn’t really work out. (Plus, you’re not really the Muscle Baker if you don’t have any of your own treats, surely!)  😛

From the whole range of MB treats my ‘travel friendly’ suggestions would be our Nuttylicious and Lean Malts, mainly because they have the best macros but also because they are the ones which would hold better during travel and not melt fully. 

6. Reading glasses

This suggestion may sound random (and if you are not blind then keep on scrolling) but, keeping healthy isn’t just about what you eat but in general doing little things that make you feel better as a whole. For me, skipping the contact lenses and travelling with my glasses on is key to that. Travelling with your contact lenses on may attribute to making your eyes look tired (and add sexy looking bags to your eyes), they would also dry out your eyes if your drift off to sleep which isn’t ideal. So, keep your contact lense carrier in your handbag and just pop them in when you arrive to your destination, your eyes will thank you.

 

7. Concealer

During travel, the less make-up i wear the more comfortable i am! In and out of check in/ customs/ getting to the flight makes me hot and bothered which then affects my make-up and makes it look clammy and horrible. But, there is one item i do not go without, my trusty Mac Prep & Prime concealer! This is coming from a person who has absolutely no extensive knowledge on make-up, i just apply the basics and always opt for natural looking (not cakey) concealers or foundations and this is exactly that, except it hides my eye bags which is why i love it.

I add it on pre-flight but also top up post-flight if i need to, it helps brighten up my face a little without having to apply a full face of make up. Add a little lip gloss or lipstick if you want to glam it up a bit!

8. Travel moisturiser

Like mentioned earlier, travel in general can leave you feeling quite ‘meh’ so packing some travel size moisturiser’s can help make you feel a little less of that ‘meh.’ Pack some in your handbag (make sure they are under the 100ml allowance) and freshen up once you land. A quick face wash, moisturising cream and Prep & Prime concealer… you’ll feel (and look) like a new person!


When travelling, choices may be limited, you fancy comfort food and you just feel ‘meh’ from the flight rushing and the flight itself. (Atleast this is the case for me everytime.)

So, I thought I’d tackle it head on and try see what were the best options to choose during several occasions on my trip:

Pre-flight breakfast:

This was a simple one: 2x meat-free burgers and a side of broccoli. It doesn’t sound like the most appetising meal but it does fill up the belly just right without sitting too heavy for the flight ahead while delivering key nutrients that I would need.

I find low-carb/ higher protein breakfasts keep my hunger at bay for longer so would rather choose this over a bowl of oats which would fill me up too much and have me hungry again in no time.

I had it with my usual Amazing Grass Powdered greens and a Dandelion Citrus Tea.

Airport snack:

I don’t usually buy anything at the airport, maybe a coffee but I prefer to buy on plane when I’m settled, but… I had a £10 Gibraltar note that needed changing into Sterling so thought I’d make use of it to check out what I could purchase.

Admittedly, the choices were limited, the usual buttery flapjacks disguised as the the healthy snack or a choice of pastries, sandwiches & donuts. Where is that Muscle Bakery when you need it huh?

After a quick scan, I did find a little gem: Sugar-Free Blackcurrant jelly at 8cals per pot… Perfect. I paired it with a bottle of water and an Americano.

Plane food:

The food selection on the plane wasn’t amazing but I was impressed to see decent healthy options, here is a few that I spotted:

It was awesome to see another ‘Zero’ drink option aside from Coke Zero for a change. I do fancy fizzy drinks every once in a while and would opt for a ‘Zero’ type drink as it wouldn’t be high in sugars or calories, but am intolerant to Cola nut which means Cola isn’t an option. More establishments should offer a wider ‘Zero’ variety as kids are also affected by the caffeine in Cola and would be better off having something like above.

They also had Coconut water which is another great healthy alternative, however with the uncertainty of what foods id be consuming I’d much rather stick to water (unless i am dying from a hangover and i need some extra electrolytes to save me).

If i had to choose a meal from all those available i would 100% choose the porridge, not only is it really filling (you can add a scoop of your protein powder if you want to), it also gives you some fuel for the rest of your journey, and it’s easy to log into MFP without having a wifi connection.

I was however not hungry at all and majorly bloated (probably due to disruption to my usual morning toilet visits) so opted for a Deflatine chewable and a mint tea to soothe the discomfort.

Post flight:

I got really hungry towards the end of the flight so whipped out one of the Muscle Bakery bars I had packed (which I kinda wanted to save for later in the day but couldn’t resist).

I had it with the hopes of just grabbing a late on-the-go lunch on the train journey. (Obviously I didn’t anticipate the madness that is rush hour on the London commute).

Train travel:

On my way out of departures I saw M&S food store *REJOICES* so popped in and grabbed a few simples: BBQ chicken slices, pineapple chunks, marinated olives, a bag of pea crisps and a bottle of water.

I needed some protein intake so opted for some chicken slices. I could have had a sandwich as the options provided there were great but there were no wheat-free options available so decided to get my carbs from the fresh pineapple which actually went down a treat in the excessively overpacked train heat.


Tip: Did you know that pineapple contains Bromelain which is a kind of proteolytic enzyme. Its qualities include improving protein digestion, reducing inflammation and treating indigestion.

 

Pineapple itself has been traditionally used to enhance digestion as well as ease inflammation. Because it is considered a proteolytic enzyme, Bromelain has the capability to fight off inflammation which may affect the tissues and organs in the body, helping the body be cleansed from harmful toxins. It also helps prevent blood clotting and improves food and nutrient digestion.*


 

On the second leg of the train journey I had the olives and pea crisps. Olives if eaten in moderation are a great snack, especially if you’re into salty foods. But… I don’t know this moderation thing when it comes to olives and ate the whole damn pack which seriously dented my macro allowance for later on in the day. SIGH. (Worth every salty bite though.)

Note: The reason I was trying to save as much macros as possible is because I was most likely going to dine at a restaurant (out of my choosing) so to be safe would much rather eat small meals/ snacks that provide me with nutrients I need during the course of the day which won’t affect my food choices later on for dinner. Eg. If they only sell pizzas, I don’t want to be THAT person who says no sorry because of *insert excuse here*. 

(For more info on flexible dieting read this blogpost.)

Dining out:

The choice of restaurant was an Italian, and the menu? Filled with delicious gluten/ wheat/ dairy- laden items. *SIGH*

They did provide gluten-free pizzas bases, however I can’t have cheese either and pizza without cheese just isn’t fun at all is it? After contemplating all the different options and whether eating cheese was worth the painful bloat. I decided not to and went for the default choice: Caesar Salad, no Parmesan, no dressing with olive oil and balsamic vinegar instead. (Extra extra ok the vinegar of course.)

Final meal:

I capped off the day with a pre-bed protein shake and Lean Malt as I was below on my protein intake and really fancied something sweet after dinner. (Protein powder and extra bars came in handy here.)

 


 

As you can see there was quite a variety of foods, including fruit, veggies, some sweet treats as well as the ‘essentials’. Ideally I would have much preferred better meals, but i had to work with what i encountered without wanting to mess up my tummy by eating something i am intolerant to just because it was easier.

This blogpost was done based on my own experience and working within my constraints and goals, but i wrote it because i felt that just maybe it could help others who are not so inspired, who suffer from intolerances or who like sticking to their diets, so that they too can get some ideas and keep motivated!

 


 

Did you like this blogpost? Do you feel there is something you also do that helps you #TravelFit? Comment below and lets see what ideas other people have!

 

Any questions? Hit the comment button, i’ll be ready to answer.

 

On Twitter? Join us: @themusclebakery / #TravelFit

 


 

With love,

 

The Muscle Baker <3

 

 

 

 

References:
http://www.naturalnews.com/039123_Bromelain_anti-inflammatory_enzyme.html#ixzz4MEg99Vze
http://www.naturalnews.com/039123_Bromelain_anti-inflammatory_enzyme.html#ixzz4MEfpRpun

GUEST POST // Flexible Dieting. Just another diet?

Flexible Dieting. Just another Diet? By The Macro Wizard

You’ve probably read it or heard it somewhere, “Eat oreos. Get lean.”

Whilst this statement can be right I figured it was worth taking some snaps of what flexible dieting really is to avoid falling into one of these sexy-marketing claims too quickly.

When trying to explain flexible dieting we usually encounter all sorts of arguments and claims, these tend to be the most common:

  • Flexible dieting is just another fad. You can’t really eat whatever you like and you’re always restricted and obsessed about numbers.
  • It’s just a sexy title to allow people to eat crap all day and share it on Instagram.
  • People who follow it only care about aesthetics, if we were to look inside their bodies we’ll surely find disease developing and/or a serious lack of nutrients with adverse health effects.

These are all valid arguments of course so before trying to address them one by one and make this article an essay on how to waste your time trying to get people to think before spitting out words, let’s see what flexible dieting REALLY IS so you can judge for yourself. Ready?

Flexible dieting is nothing revolutionary but our human stupidity tells us that if something isn’t new, revolutionary and/or complicated –bonus points if it hits all three, it’s not worth even trying.

 

So, what is flexible dieting really?

*IT IS a way to apply what science tells us so far about nutrition in an easy, practical way, providing our bodies with the required nutrients and doing so without obsessing about “clean or dirty food”, the poison of sugar or whether saturated fat is going to kill you tomorrow. This means we should eat a ton of foods full of nutrients without forgetting that ice cream, pastries or pizza can be included in our daily diets without any side effect. EVERYTHING has nutrients and energy, and hey, your body is pretty awesome at using them.

*IT IS a way to help us become more conscious of what goes into our mouth. Knowing what you eat on a daily basis can give you the power to control your body and make adjustments where necessary. Wanna lose a bit of flab? Gain some muscle? You know will know what to do exactly without guessing or playing with some snake oil techniques.

*IT IS a sustainable way to eat, meaning that you could eat like this for the rest of your life if you wanted to. You base your nutrition according to personal preference and knowing what the basics are for providing your body with what it needs. No more eating every 3 hours “because a book said so” or avoiding sugar at all costs because it raises insulin.

If done correctly, eating in a flexible manner means eating tons of foods rich in vitamins and minerals with no compromise to our personal preference or circumstances. Grandma was right; you can eat dessert if you have your vegetables first!

This last bit is key guys.

Most people pursuing health and fitness tend to demonise certain foods, claiming that they harm our bodies and that we should avoid them at all costs. This just creates a horrible relationship with food that could lead to ugly bits of human psychology that are not fun nor healthy.

 


 

I have been snapping my meals during these past few days to try and give you a visual idea of what this flexible dieting thing really is, let’s jump straight into it!

 

Day 1: Eating at home.

day1

  • I made a huge chicken and veggie stir-fry with some noodles. Because I know how hungry I am on my first meal (yeah, I don’t eat breakfast usually), I tend to make a salad to fill up my belly and get in those nutrients.
  • Protein chocolate cake (The Muscle Bakery has ton of recipes for protein goodies) with casein chocolate “sauce”.
  • Some store-bought pizza bases topped with low fat cream cheese spread, canned tuna and spices. That big salad for lunch left me with most of my carbohydrates left for the night so I took advantage of it!

 

Day 2: Let’s see how we do when going out a bit

day2

  • Another protein mug cake topped with low fat greek yogurt, chocolate pieces, M&M’s and walden farms chocolate syrup.
  • For lunch I made some chicken with veggies in tomato sauce, topped with two grilled eggs and served on a bed of couscous. A couple of small slices of bread to help push it in.
  • Dinner? We went out to grab some burgers, shared a small serving of fries with my partner in crime and opted for a double meat, extra egg and no sauce option from the menu. I had a pretty light lunch so this complemented my day perfectly.

Day 3: How about being out all day? No problem

day3

  • Went to a pub for lunch where I opted for a simple steak and sweet potato fries with a side of grilled veggies.
  • Dinner was some sort of steak asian stir fry with noodles and veggies.
  • After dinner and before bed I prepared some simple protein pancakes accompanied by cottage cheese and berries. Meat portions at restaurants aren’t huge so depending on your goals you may have to complement your day with a pre-bed like this to hit protein and other nutrients.

Try for yourself!

Day 4: Let’s do another one with the majority of foods away from our kitchen.

day4

  • Lunch was a huge plate of couscous with veggies, grilled eggs, serrano ham and double portion of chicken. Ask for the condiments to be served on the side to avoid adding a million grams of fat into your day.
  • On our way home we grabbed a small cone of delicious gelato. How to track gelato I hear you? Search once for “Gelato” on MyFitnessPal or your app of choice, add the generic serving of 50–65g and then add a waffle cone. It should come up to around 50g of carbs and 20g of fat including the cone.
  • This was a pretty early lunch so when 6pm rolled out I was a bit hungry. I knew we were planning to eat out later but did not know where so I took the opportunity to top up my protein for the day with 200g of quark, a spoon of peanut butter, some light jam and walden farms chocolate syrup.
  • Dinner happened to be a burger so again, I opted for double meat, no sauce no add ons. We shared some fried chicken with the rest of the table so no biggie.

Believe it or not this day ended up at around 2600kcal and hit my macros pretty much on the spot.


 

What can we learn from these images?

  • There is a clear steer towards the right portion of protein, fibre and veggies at almost every meal.
  • When eating something out of the ordinary, portions tend to be small and enough to satisfy our sweet tooth. Do you really need a kilo of gelato for dessert?
  • No day is perfect and that is totally fine! We’ve talked about this many times; perfection does not exist. I try to stay close to my goals as best as I can but I don’t stress it if life happens and I end up short on protein or exceeding my calories. Live your life.
  • I always eat according to my personal preferences. I absolutely refuse to eat anything I dislike just because someone said somewhere that it’s a superfood or that I will get Arnold’s body by eating pounds of it. There are no magics foods and you do not need to avoid anything in particular to reach your goals.

This particular way of eating tends to be called ‘flexible dieting’ but in reality, it’s just eating.

Eating the foods you love and not stressing about the minutia, use your newly found free time to share moments with your loved ones, read a book or go get tanned at the beach. 😎

The freedom you get from knowing you can eat anything is liberating but it doesn’t mean you have to eat anything! If you enjoy eating chicken and veggies at almost every meal then by all means continue doing so, just know that a chicken sandwich with cheese is not going to instantly make you fat or kill you because of “OH MY GOD THERE’S CHEESE IN IT”.


 

How can I make this whole ‘flexible dieting’ thing work for me?

Great question!

You’ve probably seen or read about people who seem to live on cookies, ice cream and donuts whilst showing their rock hard abs and steel glutes to the world.

Don’t let it fool you though. I can guarantee that these guys don’t just live on sugar and processed (tasty) crap. They don’t have a ‘faster metabolism’ either. They just don’t show what they do the rest of their time (come on, photos of chicken and broccoli get boring quickly, Instagram the s**t out of a massive gelato please).

These people control their total calories in a way that works for them, working into their daily or weekly nutrition all those yummy treats without sacrificing essential nutrients or compromising their goals. They may also be 5 times more active than you without you knowing!


 

YOU can also make this work FOR YOU by following some simple steps:

  1. Track what you eat every day for a week or two. Even if you don’t plan on tracking forever (good choice), an initial period of learning will give you the tools required for success in the long term. You will be surprised at the amount of fat that ‘healthy salad’ you get from work every day has or that innocent burrito that contains nearly 1000kcal.
  2. Set up processes to eat enough protein. RDA’s are a joke. They were made with sedentary people in mind and with the MINIMUM amounts to survive as a general guideline. You want to thrive and live a healthier life, eat more protein and you’ll soon find yourself fuller, happier and leaner. Protein will not damage your kidneys and it’s not just for bodybuilders, give it the importance it deserves.
  3. Manipulate carbs and fat as you prefer to stay within your calorie goal for the week. If you start restricting foods you’ll soon find yourself lacking energy and essential nutrients as well as being obsessed about food ALL THE TIME. Take advantage of the data you are going to accumulate with the diary and make room for your favourite foods! Completely eliminating an entire food group (i.e carbs) is just going to make things more complicated without any added benefits.
  4. Give yourself a 20% room in your daily calories to eat all those foods you like but you still frown upon. There’s no evidence of any food that causes harm to the body (allergies, and other issues aside). Being flexible allows you to stop analysing if what you eat is “healthy enough” and helps to remove the guilt or any negative thoughts related to eating a donut for example. A 20% is safe enough because it leaves enough room for treats without forgetting about our protein, fruits and veggies.

 

My quality of life has improved immensely after more than 2 years of carrying food containers everywhere, eating every 3 hours and restricting everything that was off the list of “healthy foods” I was ready to give up on this “being healthy s**t”.

I can now go out to dinner with friends, attend a BBQ or eat some popcorn cinema with my girlfriend without a problem. You just have to be smart about managing your daily/weekly calorie budget.

Traveling is no longer an issue and I don’t need to carry protein with me wherever I go. Yes, it may be practical, but I also now that I can step into ANY restaurant in the world and get some meat, veggies and a dessert of my liking with the exact same effects on my body.

Enjoy your food guys, life is much more than nutrition and fitness!

Quality of life matters.

 

 


macro wizard image

After losing about 65kgs (and succumbing to a period of obsession) Mr Macro Wizard decided to go about his diet the scientific way, leaving all the fads and nonsense behind him. Since then, he has earned himself a PHD, appeared on Mens Health, travelled the world, ate many a burger and most importantly, is reaching out to others to help them on their own journey. 

 

Article written by The Macro Wizard, if you have not checked him out… what are you waiting for?! You can find him on Instagram, Twitter, Facebook and most importantly via his website. (His Instagram may make you a bit jealous though with his travelling and epic foodscapades).

 

You can also find his previous blogpost ‘Eat More Protein’ here.


We hope you enjoyed reading this article, get involved… tweet us @themusclebakery & @themacrowizard #NotAnotherDiet and tell us your thoughts!


Need help getting started? Here’s some recipe inspo:

250x250_cheesykale
Kale Chips
250x250_notext
Easy Tikka
250x250_notext
Chicken Satay
250x250_notext
‘Nutella’ Spread
250x250_notext
Oaty Bars
250x250_notext_chocoatybars
Choc Chip Bake
250x250
Vegan Brownie
250x250_cerealbar
Cereal Bar
basic-protein
Basic Pancakes

 

GUEST POST // Eat More Protein!

EAT MORE PROTEIN By The Macro Wizard

We all know by now that protein is good for us. It’s needed for several functions of the body and consuming enough of it coupled with some resistance training can make us look smokin’ hot –yes, this is totally scientifically proven.

A while ago, a good friend of mine told me about how he was “cutting carbs and eating more protein” following his doc’s recommendations, this sounded reasonable if it wasn’t for the bag of walnuts he was munching on while saying it…

My friend swapped bread and pasta for walnuts and quinoa without paying much attention to quantities; the doctor said those things had protein in them so why question it, right? In a couple of weeks my man stopped losing weight and was frustrated with the lack of progress and the complexity of the diet he was following.

The doctor’s recommendations were on point; he needed more protein and probably could do with lowering carbs a bit to help control his total calories –remember that the main driver for weight loss is a calorie deficit– but saying that he needed to eat more nuts and weird ‘superfoods’ was… real nuts. 😉

So, why eating nuts & superfoods isn’t really the way to go and where do we get protein from?

 

Nuts and seeds are a great FAT source as well as being full of minerals and other goodies, BUT THEY ARE NOT A PROTEIN SOURCE.

They are extremely easy to over eat and if you grab a bag and start munching, you could eat over 500kcal worth of food in less than 5 minutes without feeling satisfied.

Not the greatest choice if your calorie budget for the day is around 1.5-2k and you have a minimum amount of protein to hit in order to maintain those sexy muscles of yours.

Same goes for quinoa, chia seeds or any other so called ‘superfoods’ you may have heard of. They surely have their benefits, but they shouldn’t be labeled as high in protein.

This does not mean that you should limit yourself to chicken & broccoli in your quest for a higher protein-lower calorie diet though.

Now, let’s discover where protein really is and how to make it work for you.

Protein grading system. (Similar to what we had in school, but tastier.)

First things first, I didn’t come up with this idea of a protein grading system myself; Mike Vacanti created it and I just tweaked it for my website The Macro Wizard and this article you are now reading.

Credit where credit’s due. 😉

To make it as easy as possible to understand we will measure 4 metrics: macros, cost, satiety index and convenience.

Macros:

We’ll measure a ratio of protein:calories, meaning that a source of protein with a ton of carbs & fat accompanying it –think honey glazed pork ribs, will have the worst rating. High protein but low in carbs and fat? Highest rating. Simple!

Cost:

The biggest complaint I get with protein sources is how expensive they tend to be. In this metric, we will go after the cost per gram of protein to see who’s the winner.

Satiety Index:

Protein is very filling, but there’s still a notable difference between sources. Something with fat, salt and/or sugar can make it easier to overeat and not fill you as much. We’ll evaluate them to see which one leaves us more satisfied when eaten.

Convenience:

We all have a ton of valid excuses to not prep our food in advance so we can have protein choices available when needed. In this metric we will measure how easy they’re to cook or if they can be eaten on the go.

As a gentle reminder, best rating is an ‘A’, whilst the worst is a ‘D’.

Let’s do this!

 

chicken_header

Chicken Breast

chicken-breasts_header

Macros: A
Cost: B (£0.50/25g of protein)
Satiety Index: A
Convenience: C

“The king of protein” as many people like to think of it, is not the most convenient of protein sources, I admit it. You have to cook it and it tends to be quite bland and dry if you don’t pay much attention to it.

Chicken breast is highly versatile though, I’d recommend you get the Fit Men Cook app or something similar to spark your imagination and to get creative in the kitchen. It is also very cost effective at less than £0.5 per each 25g serving of protein.

Thighs, wings and other parts of the chicken are a great source too, just be aware of the fat content that comes with them.

Lean Beef

lean beef header

Macros: A/B
Cost: C/D (£1.50/25g of protein)
Satiety Index: B/C
Convenience: C

The term ‘lean beef’ applies to those minute steaks you see at the supermarket and other several cuts of lean animal. Don’t be that guy/girl who eats a ribeye thinking it’s a lean choice and then complains for the lack of results, there’s an entire category for other cuts of cow, we’ll get there.

Similar to chicken in macros and satiety index, the best thing is that you can cook it in seconds and it’s way tastier in my opinion. Macros, cost and satiety will be affected by fat content, the leaner it is the pricier it tends to get.

What’s that?

You prefer burgers and fatty steak huh? Me too, let’s move onto them.

Fatty Beef

fatty beef header

Macros: C
Cost: C (£1.25/25g of protein)
Satiety Index: D
Convenience: C

This is where that ribeye steak, ribs and all those yummy cuts fall. They tend to contain around 15-20g of fat per 100g, so the macros are not that good. This does not mean that you should avoid it, fatty beef is really tasty, cheaper and full of good nutrients.

Work it into your macros for the day/week and you’ll be golden.

Ground Beef – Burgers

ground beef header

Macros: B/C/D (there’s a whole spectrum of fat content here)
Cost: B/C (£1.75/25g of protein if eating out – £0.75/25g if cooking it at home)
Satiety Index: C
Convenience: B

My favourite food of all time without a doubt. I’ve probably eaten over 600 of them over the past 3 years but that’s a different story…

Depending on the type and cut of meat the fat content will vary greatly. A good rule of thumb that I use when eating out is to assign a 20% fat content to it; meaning that if you are eating a 150g patty, just the meat will contain at least 30g of fat and 30g of protein.

Want a tip to turn cheap fatty ground beef into expensive lean ground beef?

Brown the meat in a pan as usual and put some kitchen roll on top of the plate you were planning to transfer it to. Transfer the meat once it’s cooked and let the paper soak most of the juices. Congrats! You know have at least 50% less fat on your meat and have created more space in your macros for cheese, bacon and other toppings… Nice!

Very convenient if eating out. Ask for double meat and the condiments on the side to get a nice kick of protein and control how much fat you eat.

Image source: https://halalmeats.ca

Pork Meat

pork header

Macros: A/B
Cost: B (£1/25g of protein)
Satiety Index: B
Convenience: B

Pork loin or any other lean cuts are really good options. Again, very similar macros to those of chicken or lean beef, very cheap and really versatile when it comes to creating meals.

Bacon and pork chops tend to be fattier so check before eating and make room for them in your day. Cook pork chops on a BBQ to maintain the “A” on the macros, most of the fat will be lost in the cooking process! 😉

Deli Meat

deli_header

Macros: A/B/C/D (Well, sliced turkey breast is NOT the same as bologna or salami)
Cost: B/C/D (From £1/25g of protein to more than £30, depends on your choice)
Satiety Index: B
Convenience: A

Turkey, ham, chicken, chorizo… All of those are very valid and convenient options. These are a staple of mine when I feel a bit peckish and I’m out and about. They tend to have a ton of sodium but that shouldn’t be an issue, just don’t make deli meats your only source of protein and you will be A-OK.

Nope, they’re not the cause of cancer nor their sodium content is a problem. Do you have hypertension or some similar cardiac problem and your doc has advised you against it? Then don’t eat it. Not your case? Good for you, grab some serrano ham for me please.

You can use them in sandwiches, create stunning antipasto tables or even throw them in salads.

Whole Eggs

eggs header

Macros: C
Cost: A (£0.4/25g of protein)
Satiety Index: B
Convenience: B

Cholesterol? Check. Nice, tasty and filling fat? Check. There is nothing wrong with eating whole eggs. In fact, they’re one of my favourite ingredients to use on my daily meals. I use eggs everywhere and you should too –assuming you have no related food intolerances.

Just account for the 5-6g of fat that come with it and enjoy the ease of cooking and versatility of it.

If you want to lower the calories and fat content of a meal, substitute a few whole eggs for their little brother, the egg white. Speaking of which…

Egg Whites

egg whites header

Macros: A
Cost: C (£1.5/25g of protein)
Satiety Index: B
Convenience: A/B

Avoid throwing yolks out and get your whites in a bottle or a carton, they come pasteurised and are great to be used when baking or creating protein treats.

I’ve also used them in the past to make chicken & chorizo omelettes with tons of cheese on them, you can play with your macros in any way you want!

Even more convenient than whole eggs but 3-4 times as expensive. Your choice.

 

 

fish_header

Lean Fish

fish header

Macros: A
Cost: B/C (£1.2 – £2/25g of protein)
Satiety Index: B
Convenience: C

Fish tends to be pretty lean in general but I we’ll be better of if we create two separate categories. In this one in particular you’ll see things like tuna, hake, cod, etc…

Depending on how you choose to cook it, you could add a ton of carbs and fat to them so pay attention. I usually just throw them in the oven with some garlic, herbs and lemon and I’m good to go.

Always keep a pack of frozen fish at hand, it may save your life when you get stuck with no ideas or desire to cook dinners/lunches.

Fatty Fish

salmon header

Macros: B
Cost: B/C (£1.2 – £2/25g of protein)
Satiety Index: B
Convenience: C

In here you’ll find sardines, salmon, mackerel and swordfish amongst others. There is plenty written about the benefits of Omega-3 fatty acids and these guys are full of them.

As easy –or even easier– to cook than their lean counterparts, just heat a pan and create a nice sear for 30 seconds to a minute, add some lemon and soy sauce to the pan and wait for an extra minute or so. Quick, easy and tasty!

Image source: http://mealandaspiel.com/fatty-fish-salmon-tuna-black-cod/

Shellfish

shellfish header

Macros: A
Cost: C/D (From £3/25g of protein)
Satiety Index: B
Convenience: B

Prawns, mussels, crab, lobster, squid… You’ll find plenty of tasty foods in this category.

Shellfish tends to be very, very lean, so it’s a solid option when eating out or grabbing some tapas. Prawns make a great freezer must-have for speedy dinners that are chockfull of protein and veggies.

Their cholesterol content might scare but fear not, shellfish are a very healthy food source and you should not worry about cholesterol at all; more on this topic by Dr. Spencer Nadolsky here.

Some supermarkets also sell cooked prawns and other kinds of shellfish, these are the true protein bars and not those Quest things… 😉

 

milk_header

Milk

milk header

Macros: C
Cost: A/B (£0.3/25g of protein)
Satiety Index: C/D
Convenience: B

There’s a ton of carbs and fat that come along with milk depending on which variety you go for so, while the protein:calorie ratio isn’t that great, it is very convenient.

I try to see milk as an ‘add on’ rather than a source of protein itself. Add it to your protein pancake mix in the morning, use it to add texture to oatmeal or make some delicious cappuccinos by frothing it.

Choose whole, semi skimmed, skimmed or any other variety you feel like, just double check the label and you’re good to go!

Quark or Fromage Frais

quark header

Macros: B
Cost: A (£0.3/25g of protein)
Satiety Index: B
Convenience: B

Quark is a type of fresh cheese that’s also found as “fromage frais” or “queso batido desnatado” if you are venturing in the Spanish supermarket scene.

You may need some sweetener, fruit, cookies or any other topping to make it awesome but this bad boy has some incredible macros and it’s one of the cheapest sources of protein out there.

Cottage cheese it’s also worth mentioning here. It’s slightly higher in protein that quark but the texture isn’t appealing to some. Try and see for yourself!

Need inspiration? You can use quark as a high protein frosting, make frozen ‘yogurt’ or even create some awesome protein cheesecakes.

Keep an eye on the flavoured and sweetened varieties, they tend to have added carbs and/or fat.

Greek Yogurt

yoghurt header

Macros: A/B/C (Fat content varies between products, check the labels)
Cost: B/C (£1/25g of protein)
Satiety Index: A/B
Convenience: B

Superfoods? Forget goji berries and get some greek yogurt going.

The texture is AMAZING and is incredibly versatile. You can create all kinds of sauces, condiments and desserts with it and enjoy the great macro profile that it has –around 11g of protein per 100g.

As with the quark and others, check the labels: 100g of Fage’s Total 0% it’s 10p, 4c, 0f and has 56kcal. 100g of Danone’s Densia it’s 4p, 23c, 4f and it provides us with 144 kcal, big difference.

FAQ

WHAT’S WITH ALL THOSE SUPERFOODS, SEEDS AND GREENS THAT SEEM TO CURE EVERYTHING NOWADAYS?

Do you like them? Enjoy their taste? Eat them!
They will not hurt you and they’ll possibly add some great vitamins and minerals to your overall diet. Just don’t see them as a ‘healthier’ option or think that you are getting a huge dose of protein by eating them.

There’s no evidence that leads us to believe that there are good or bad foods. Think bigger and longer term. Yes, you can have your cake and eat it too, be smart!

I’M A VEGETARIAN, WHAT CAN I DO TO GET MORE PROTEIN IN MY DIET?

Great question. I would suggest focusing on eating eggs, allowing some seafood or shellfish in your diet and giving soy products a go. Pea protein is being used lately to make vegan protein powder and it actually has a more than decent amino acid profile.

 

 ~

Your diet should be enjoyed and include the foods you like on a daily basis, don’t make it hard on yourself thinking you need to eat an exact amount of protein. Try to “get enough” and make use of all of the carbs and tasty fats that make up most of your food choices. There’s nothing wrong with it!

Quality of life matters.

 

 


macro wizard image

After losing about 65kgs (and succumbing to a period of obsession) Mr Macro Wizard decided to go about his diet the scientific way, leaving all the fads and nonsense behind him. Since then, he has earned himself a PHD, appeared on Mens Health, travelled the world, ate many a burger and most importantly, is reaching out to others to help them on their own journey. 

 

Article written by The Macro Wizard, (first of many we hope) if you have not checked him out… what are you waiting for?! You can find him on Instagram, Twitter, Facebook and most importantly via his website. (His Instagram may make you a bit jealous though with his travelling and epic foodscapades).

 

You can also find the Spanish version of this article here.


We hope you enjoyed reading this article, get involved… tweet us @themusclebakery & @themacrowizard #EatMoreProtein and tell us your thoughts!


Interested in writing for us? Get in touch!

 

 

News Update // September 15

Hello everyone!

Instead of hassling all of you with emails (which are so 1995), we have decided to create a monthly blogpost where we talk about our events, news, recipes, products, tips, fans and much more… This way you can view if you so please, and no fingers will be strained in the process of having to delete from your inbox! Win/Win really! 😀

EVENT // 17.08.15 // CLOCK TO ROCK CHEQUE PRESENTATION:

When we were approached by the fellow cyclists who were taking on the challenge to cycle from Big Ben to Gibraltar, we were more than happy to provide them with sponsorship in the form of our treats. Who would be crazy enough to take this challenge? Not us, thats for sure!

We gave them a selection of treats to set them on their way which helped them in the first leg of their journey… they however, mentioned that the rest of the time they kept guzzling down Coke’s to help keep their sugar levels up and keep them awake!

In this picture below they had just arrived into Gibraltar; faces of utter happiness.

C2R3

Here we are at the cheque presentation held at La Parrilla Restaurant with a Giant Chocolate cake donation because extra cake never goes a miss.

C2R2

In total they raised £7, 804 which was donated to the Cancer Relief Centre.

C2R1

WELL DONE BOYS!

 

EVENT // 21.09.15 // SHORJI LOCATION STORE OPENING:

We joined our little buddy Shorji down at her brand new store as she held a week-long opening, we donated a Giant Malt to a lucky winner and came along on the last day armed with tasty treats for her visitors.

Shorji 1

The creator of Shorji, Christel Mifsud, hand makes each of her creations after having designed all the patterns from scratch herself. She prides herself in bringing the best quality of sportswear, the best materials and of course all catered for with a big smile. We own 2 shorji creations and they are worth every last penny, not only does she create perfectly fitting sportswear, her customer care is second to none and is always happy to adjust each item to your comfort.
Shorji 2

To get your hands on some Shorji creations visit her at her store situated on 17A Cornwalls Lane or check out her website/ FB Page.

 

RECIPE HIGHLIGHT OF THE MONTH //

We have been creating lots of wonderful recipes across our site, Bulkpowders and GymVersus however we decided to highlight our latest creation of Cinnamon & Almond Cookies. Why? Because they are awesome (DUH) but also because they use an ingredient called Vitafiber. This is a high fiber sugar/ flour replacement alternative and much like in cookies, you can use in lots of wonderful recipes!

Cinnamon Almond Cookies

We buy our Vitafiber from Bulkpowders, however we have a few in stock in our online Shop for anyone based in Gibraltar who may be interested.

PRODUCT OF THE MONTH //

We decided to highlight this product after a recent bout with tummy issues led us to try these out. The doctors claimed it was IBS but without an accurate diagnosis, the need to heal the stomach issues was growing. Even scaling back our meals to its simplest and closely monitoring all foods ingested, the problem was still there, and the nudging pain still constant. So, after reading up on friendly gut bacteria we decided to try these out (which happened to be on the penny sale at Holland & Barrett at the time… yay us).

Acidophilus

Just a week after consuming them and the tummy had settled and the pain was beginning to decrease.

Research in recent decades has confirmed that supplementing with acidophilus can help our digestion and also treats diarrhea, irritable bowel syndrome (IBS), leaky gut syndrome and reduces lactose intolerance and increases our absorption of calcium, B vitamins and can even improve appetite*

Did you know that Fage Total Yoghurts contain the very same friendly bacteria that will help your gut stay in a happy place.

*Sourced from Probiotics.org. Read more here.

DIET HACK OF THE MONTH //

Salads are awesome. No combination is ever wrong, you can tailor it to suit your taste and add all your favourite things. It’s basically a giant savoury flexbowl of gains. 

Our latest favourite salad combo involves popped potatoes as crunchy ‘croutons.’ (Promise its tasty) Not sure about you guys but, we love a bit of crunch when eating a salad. Unfortunately, most store bought croutons are quite calorific and add extra (unnecessary) calories so this is our quick fix for those who don’t have time to maybe make croutons from scratch themselves.

DietHack-Croutons

Grab your favourite bag of popped potato chips, in this case we have used some Morrisons Nume Paprika flavour (which are currently our favourite) and crumble them over your prepped salad. Garnish as you please and enjoy! You can choose to use half the bag or all of it.

If you want a higher protein alternative, Novo Chargrill Chicken Protein Bites available at GibProtein are also really tasty and go perfectly with a healthified Caesar-style salad.

 

CAKEY CREATION OF THE MONTH //

Our most popular cake to date is no doubt our Vegan Snickers Cake. Layers of cocoa sponge using an egg-less blend of flours and almond milk. Frosted with a raw caramel layer, topped with cocoa ganache, low-fat peanut butter sauce and homemade Snickers Bars. A sight (and taste) to behold!

Snickers Cake

To pre-order a cake, check our calendar to check availability then email us or FB msg us!

FAN PICS OF THE MONTH //

FanPic

Special thank you to all those amazing customers who keep buying our products, who praise us and support us in everything that we do.

We love seeing your pictures so remember to share them with us via our social media platforms 🙂

 

Have a healthy, happy day everyone.

With love

The Muscle Baker

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