Recipe: Avo bombs

The original recipe used bacon and then fried the bombs in oil in a pan.  I decided to make it a bit healthier.  

Soft-boil some eggs.  Take the shell off.  

Skin an avo and hollow it out slightly, if needed.  

Place the egg in the bottom halve of the avo and put the top halve back.  

Wrap the avo in chicken rashers and bake in an oven at 180°C till the rashers is crispy.  

Cut through and enjoy!

Recipe: Avo & Spinach shake

Avo & Spinach Meal Replacement Shake

I usually don’t approve of Meal Replacement shakes … I prefer to eat real food!  But this is a very healthy alternative to a meal, if you are in a hurry.


½ avo

½ cup of spinach

1 banana

1 tbs peanut butter

½ cup of milk

½cup of Greek yoghurt

1 serving of vanilla whey protein

and 5-6 blocks of ice

in a blender.

Recipe: Protein Pudding

Protein Pudding in a Mug

Mix 1 scoop chocolate flavour Herbalife F1 powder (or whey), 1 tbsp unsweetened cacao, 1 egg, ½ tsp baking powder, ¼ cup milk and tsp sweetener (if needed) in a large cup and microwave for 1½ minutes.

Melt a caramel or chocolate flavour Herbalife protein bar in ¼ cup milk in the microwave and then add ½ cup plain yoghurt (or ¼ cup yoghurt, ¼ cup cottage cheese) and 1 tbsp sweetener of choice (if needed).  Pour it over the cake in the cup.  Then place in the fridge to set.

Add a topping of your choice – I used yoghurt, cocoa powder and dried banana slices; my wife used whipped cream and hot chocolate powder and dried banana slices.

Recipe: Fish cakes

This recipe is quick, easy and healthy … and very good!  You only use one bowl and one pan, it takes a few minutes to make and unlike other fish cakes, it is actually healthy!


2 eggs

1 scoop oats

1 can tuna (or sardines)

a little bit of mixed herbs

a few drops lemon juice

and half an onion (raw or fried) in a bowl. 

Scoop it into a pan heated with some canola oil.  Turn once.  Enjoy. (You can add some avo on top to make it even better!)

Recipe: pre-work out snacks

People often ask me what I eat and don’t eat.  I eat every 3-4 hours and I eat very healthy.  No sugar or sauces or spices (apart from herbs).  No starch at night.  No sweets, cookies or chips.  I have one “cheat meal” a week – usually Ribs on a Friday night.  I do, however, love eating!! During the last few years my wife and I have found (or developed) recipes that I can enjoy – for snacks or meals.

I will share some of them with you on this page!  Let me know what you think!

Pre-workout Balls 1

Mix 1 cup Oats, 2 scoops whey, half cup honey and half cup peanut butter.  Roll in balls.  Dust with cocoa.

Keep in fridge and eat before training.

For a fast pre-workout snack mix 1 cup oats; ½ cup mixed nuts and dry fruit; 2 scoops whey; 1 tbs brown sugar, 2 scoops whey and 1 tsp cinnamon.  Store in an air-tight container.

More balls;

Mix 1 cup oats, 2 tbs flax seed (or mixed seeds) and 2 scoop whey protein.

Add ½ cup peanut butter and ¼ cup honey.  Mix well.

Roll into balls and place in refrigerator for approximately 30 minute to chill.

Recipe: Banana muffin mug

A nice winter warmer; simply mix:

1 egg

1 tbsp milk

1 medium banana (mashed)

½ tbsp. honey

½ cup rolled oats

¼ tsp baking powder

and pour into a cup.

Microwave for 1 minute on high or until springy to the touch.  If the muffin top does not look firm, place back in the microwave for 20 second bursts until cooked.  Leave to stand for 1-2 minutes thin tip out over a small plate when cooked.