protein

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Meal Prep Snack: Apple Pie Protein Balls

There’s two types of people in the world: people who snack, and people who don’t snack. Some people are perfectly content with two or three big meals a day but others need to eat six+ times to stop themselves from committing murder at 3pm. I get it. Personally, I have a fear of being hungry. Although I don’t always snack, I do often have some type of food on me at most times – you know, in case of low blood sugar or extreme hunger pains and what not. And especially if I’m going somewhere all day and don’t know…

Meal Prep Protein Pancakes

Have you gotten around to trying Instagram-famous protein pancakes? If you haven’t, I’d advise you to drop everything and quickly whip up this super easy and macronutrient-balanced breakfast recipe! And if that’s a little inconvenient at the present moment, I’d suggest pinning it for later (and follow my page while you’re at it!). Protein pancakes are almost too good to be true. They have the same texture, feel and taste as the ones made with white flour, chunks of butter and refined sugar. Sure, traditional pancakes make a fantastic treat, but they probably contain a few too many empty calories…

Low-carb creamy carbonara

There’s nothing better than a big, creamy, steaming bowl carbonara pasta. The Italians definitely what’s up when it comes to putting yummy ingredients together. I mean, lasagna, pizza, gnocchi, cannelloni – people with taste buds have much to thank Italy for. And although these delicious foods are perfect in moderation, we need healthier alternatives to put together for our week on Meal Prep Monday. But just because traditional carbonara isn’t that nutritionally great for you doesn’t mean you have to scrap the idea all together! If you’ve been following my blog for a while, you’ll know recreating healthier,…

17 meal prep hacks to help you lose weight and eat better

Organisation and planning can help solve most problems that arise from trying to live a healthy lifestyle in the busy, convenient and confusing time we live in. Being organised and planning meals ahead of time is a tried-and-tested way to make better food choices. Choosing food when you’re hangry/in a rush/on the road can easily lead to overeating and less than ideal meals. Research in the American Journal of Preventive Medicine of a group of 1319 adults found a greater amount of time spent on home food preparation was associated with a higher diet quality, including the intake of significantly…

The most nutrient-dense sources of protein

What do you think of when you hear the word protein? Chicken breast? Quest bars? Eggs? Steak? Protein powder? Before I began studying nutrition, I found it difficult to name a source of protein that wasn’t a type of meat or a protein-specific product. I had relied on meat for protein for as long as I could remember. I certainly had no idea about the world of vegan body builders and athletes, it seemed like a complete oxymoron to me. As I got older and entered the notorious world of dieting, I noticed that most diets recommended replacing carbohydrate foods…

10 protein myths that need to just go away.

In the past, a diet consisting of copious amounts of protein was the focus of big, burly men and body builders, while us regular people seemed to survive just fine on three square meals of carbohydrates, fat and protein. Then as the obesity epidemic progressed, Dr Atkins came along and began the craze of what we now call high protein, low carbohydrate dieting. Did you know his book Dr Atkins Diet Revolution is the best-selling diet book in history? Suddenly, high protein foods were all the rage – and marketers paid attention. The Atkins diet did so well because a high protein diet…

The beginner’s guide to macronutrients

It’s Macros Month on Sarah in Shape Be sure to sign up to the mailing list to learn ALL about the different types of macronutrients, how the body uses them and how YOU can use them to achieve your weight loss or wellbeing goals. What are Macros? If you’ve been on the internet ever, I’m sure you’ve heard of the term “macros.” You might have read people talking about counting their macros, the macros in a healthy meal or the power macros have when it comes to weight loss. They’re a pretty hot topic on Instagram and bodybuilding forums, but don’t just…

Protein-packed berry gelatin squares

While looking for new snack ideas on Pinterest, I stumbled across plenty of recipes for colourful, homemade, fruit gelatin squares. These babies are super simple, tasty and best of all, surprisingly healthy. They’re a perfect snack for the entire family. These berry gelatin squares can serve as finger food to set out for a barbeque, a low-key lunch or even as snacks for the little ones. They’re also a great way to satisfy a late night sweet craving without blowing out your energy intake. Best of all, they are: refined sugar-free a source of protein cheap and simple filled with…

The complete guide to protein.

This is post one of a three part series on macronutrients. You can read part two “The Complete Guide to Healthy Fat” here, and part three “The Complete to Healthy Carbohydrates” here. In the past, a diet consisting of copious amounts of protein was the focus of big, burly men and body builders, while us regular people seemed to survive just fine on three square meals of carbohydrates, fat and protein. Then as the obesity epidemic progressed, Dr Atkins came along and began the craze of what we now call high protein, low carbohydrate dieting. Did you know his book Dr Atkins Diet Revolution is…

Creamy pesto zoodles

There’s nothing like finishing off the day with a big steaming bowl of pasta and pesto. This traditional combination has been one of my favourites for a long time now – basically since I moved out of home and had to start cooking for myself. In my first year of university, I think I ate pesto pasta at least 3 times a week, month in, month out, for the entire year. Surprisingly, I wasn’t even sick of the dish by the time I had to move home for summer. My love affair with pesto pasta (and its consequences) didn’t end…

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