Breakfast: Mint, Pineapple & Spinach Smoothie

A vibrant, refreshing start to your day packed with protein, fibre, and antioxidants.

Ingredients:

• 100–120g frozen pineapple chunks

• 15g (½ cup) baby spinach

• 10g (¼ cup) fresh mint leaves

• 1 scoop USN Nine Aminos Pineapple

• 240ml unsweetened plant-based milk (almond, coconut, etc.)

• 120g (½ cup) plain Greek yogurt or vegan alternative

• 15ml (1 tbsp) Manuka honey

• 20g (¼ cup) rolled oats

• 10g (1 tbsp) chia seeds

Instructions:

1. Add all ingredients to a blender: pineapple, spinach, mint, milk, yogurt, Nine Aminos, honey, oats, and chia seeds.

2. Blend until smooth and creamy, ensuring no chunks remain.

3. Taste and adjust sweetness or mint levels to preference.

4. Pour into a glass and enjoy your protein-packed breakfast!

Nutrition Tip: Pineapple contains bromelain, which may support digestion, while chia seeds offer omega-3s and fibre for satiety.

Lunch: Red Pepper Protein Wrap

A savoury high-protein wrap made with a whey-enriched batter and your choice of lean fillings.

Ingredients (Wraps):

• 2 large eggs

• 30g (4 tbsp) whole wheat flour

• ½ scoop (about 15g) BlueLab Vanilla Whey Protein Powder

• 1 red bell pepper, julienned

• Unsweetened milk of choice (approx. 100ml or as needed)

• Pinch of salt

• Non-stick cooking spray

Optional Fillings:

• Shredded chicken or turkey breast

• Leafy greens (spinach, lettuce, etc.)

• Sliced cucumber or tomato

• Low-fat cheese

• Light vinaigrette or dressing

Instructions:

1. Whisk eggs, flour, protein powder, and salt. Gradually add milk until a thin pancake batter forms.

2. Heat a non-stick pan over medium heat and lightly spray with cooking oil.

3. Pour in 60ml (¼ cup) of batter and swirl to spread. Top with red pepper slices and cook 1–2 minutes per side.

4. Repeat with remaining batter.

5. Add your preferred fillings, wrap, and enjoy a high-protein lunch!

Nutrition Tip: Using whey protein in the batter adds a functional boost to an otherwise carb-based wrap.

Dinner: Garlic Parmesan Creatine Pasta with Meatballs

A comforting evening meal with added creatine for performance—without compromising on flavour.

Ingredients (Meatballs):

• 450g ground beef or turkey

• 60g breadcrumbs

• 1 large egg, beaten

• 30g grated Parmesan cheese

• ½ tsp dried oregano

• Salt and pepper to taste

Ingredients (Pasta):

• 100g dried pasta

• 2 tbsp olive oil

• 3 garlic cloves, minced

• 50g grated Parmesan

• 15g chopped fresh parsley

• Salt and pepper to taste

• 5g creatine monohydrate powder

Instructions:

1. Meatballs: Mix meat, breadcrumbs, egg, Parmesan, oregano, salt, and pepper. Form into balls and pan-fry until golden and cooked through.

2. Pasta: Cook pasta as per package. Meanwhile, sauté garlic in olive oil until fragrant.

3. Stir in pasta, Parmesan, parsley, and seasoning. Mix in creatine just before serving.

4. Plate with meatballs and serve hot.

Nutrition Tip: Creatine supports ATP regeneration, making it ideal for strength and power-focused athletes.

 

Dessert: Double Chocolate Protein Cookies (Makes ~10)

Soft, chewy, and rich in protein—perfect as a post-dinner treat or snack.

Dry Ingredients:

• 120g almond flour

• 60g chocolate whey protein powder

• 60g unsweetened cocoa powder

• 1 tsp baking powder

• ½ tsp xanthan gum (optional)

Wet Ingredients:

• 170g melted butter

• 1 tbsp espresso powder (optional)

• 100g erythritol or sweetener of choice

• 2 large eggs

Add-ins:

• 50g sugar-free or dark chocolate chips

Instructions:

1. Preheat oven to 175°C and line a baking tray.

2. Mix dry ingredients in one bowl. In another, beat butter, espresso, sweetener, and eggs until smooth.

3. Combine wet and dry mixtures until just incorporated. Fold in chocolate chips.

4. Scoop 1½ tbsp portions onto tray, spaced apart.

5. Bake for 10–12 mins. Let cool before transferring to a wire rack.

Nutrition Tip: Swapping almond flour for regular flour boosts healthy fats and keeps carbs lower, ideal for balanced macros.

🥄 Episode Recap: Your Daily Protein Line-Up

• Breakfast: 25g+ protein + fibre + aminos

• Lunch: 30g protein + vitamins from fresh veggies

• Dinner: ~40g protein + creatine for recovery

• Dessert: 10–12g protein per cookie