Strawberry & Banana Protein Oat Bread

This recipe is so quick and easy to make and is a sweet version of my original hemp protein oat bread.  You can make it as a loaf or as individual muffins.  Perfect anytime of the day, whip up a batch and have it as a quick breakfast on the go for those busy mornings or a pre/post training snack.


1 tub of Natural Yogurt (500ml)

2 tubs of Oats (use the empty yogurt carton to measure them out)

1 tbsp Bicarbonate of Soda (Bread Soda)

2 Bananas, mashed

6 Strawberries, chopped

6 scoops of Strawberry & Banana Whey Protein


Pour the yogurt into a large bowl, then using the empty carton measure out 2 cartons of oats.

Add in bread soda, mashed bananas, strawberries and whey protein.

Give it a good mix making sure all the ingredients are combined.

Place in a lined loaf tin or muffin tray. Decorate with some sliced strawberries.

Bake in a pre heated oven @180 c.  For the muffins the baking time is 15 mins, for the loaf it will be increased to 40 mins.  Just keep an eye on the loaf as I had to cover mine with tin foil after 2o mins as it was starting to get a little too brown on top!

Nutritional Information

This recipe makes 18 servings. Each serving is equal to 141 calories, carbs 19g, fat 2g, protein 11g.

Don’t forget to tag me if you try it on Facebook here, Instagram here, Twitter here  or send me a picture on snapchat !Screenshot_2016-03-14-23-22-49-1


Much love,

Jen xxx


Fats & Oils

We all need fat in our diet.  For a start it keeps us warm, adds flavour to our food and most importantly it carries essential vitamins like A, D, E and K.  Oils contain essential fatty acids omega 3 & 6 which cannot by produced by the body and are vital for heart, brain, skin and health function.  Good fats are essential for optimum brain, eyes and digestive function, energy levels as well as hormone production and vitamin absorption.

There are four main types of fat :

Monounsaturated Fats  Olive oil, sesame oil, avocado oil

Polyunsaturated Fats  Fish oil, flax oil and walnut oil

Saturated Fats  Coconut Oil

All of the above fats can help promote health and well being.

Trans Fats  margarine , also found in biscuits ,chocolates, these fats have been hydrogenated and have been linked to obesity and heart disease.

Look for phrases like cold-pressed, raw or virgin which describe oils that are minimally processed and therefore retain their natural flavour and colour.

The Best Oils to Choose

If you want to get the maximum health benefits from your oils you need to know the right oil for each use.  Some oils like extra virgin olive oil are best used raw on salads or drizzled over food. Whereas coconut oil and ghee (clarified butter) are more suited to cooking at higher temperatures.


Storing Oils

Keep your oils tightly sealed in a cool, dark place as light, air and heat are a no no for oils! Flavourful oils that don’t get used quickly like avocado, hazelnut, flax and hemp are best kept in the fridge.

Omega Oils

We all know how important omega 3s are from health benefits to brain development, concentration vision and bone health.  It is so important to include oily fish in your diet to ensure you are getting in those all important omega 3s. Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybean), and nuts and other seeds (walnuts, butternuts and sunflower).

Top 5 Oils

Avocado loaded with heart – healthy monounsaturated fats. It has a high smoke point making it suitable for cooking at high temperatures.

Coconut  contains lauric acid which is said to have both anti – bacterial and anti –  viral properties while also supporting healthy cholesterol levels.  It is perfect for stir frying and for use in baking and raw treats.

Ghee also known as clarified butter, stable at high temperatures meaning it is great for high heat cooking.  It is rich in the fat – soluble vitamins A, D, and K2 plus CLA (conjugated linoleic acid).

Olive  protects against heart disease by keeping the ‘bad’ (LDL) cholesterol.  Olive oil contains more monounsaturated fatty acids than any other natural oil.  Use it on salads or drizzle over steamed vegetables.

Peanut (groundnut) contains heart –  healthy phytosterols, essential plant fats thought to lower cholesterol. The high smoke point makes it a good choice for cooking over high heat, for example stir frying.

So with all that in mind lets get some of those healthy oils into our diets and don’t fear fat.

Remember your body needs some fat — the healthy fats — to function normally. If you try to avoid all fat, you risk getting insufficient amounts of fat-soluble vitamins and essential fatty acids.

Also, in attempting to remove fat from your diet, you may end up eating too many of the dreaded processed low-fat or fat-free foods rather than healthier and naturally lower fat foods, such as fruits, vegetables, legumes and whole grains. Instead of doing away with fat in your diet, enjoy healthy fats in moderation.

I hope you find this post useful, please don’t just read it, take action!

Much Love,

Jen xxx







Avocado Chocolate Mousse


This Chocolate Avocado Mousse looks and tastes so much like a regular chocolate mousse, that if you didn’t know any better you’d never guess this dessert contained avocado!


1 Ripe Avocado, chopped

100 g Quark Soft Cheese (Optional, just makes it more creamier in texture and adds extra protein, thanks to one of my followers for the tip)

1 tbsp Maple Syrup

2 tbsp Cacao Powder

1 tbsp Unsweetened Almond Milk

1 tsp Vanilla Extract



Just put all ingredients into a blender or Nutribullet and blend until smooth! Put into fridge for 30 mins to chill.

Nutritional Information

This makes enough for 4 servings. Each serving is equal to 180 calories, carbs 16g, fat 11g, protein 5g.

Most importantly enjoy and don’t forget to tag me via Facebook here, Instagram here, Twitter here or send me your picture on Snapchat @jenser01 if you try it out!

Much love

Jen xxx

Macro Calculating made Easy!


Over the past few weeks I have been asked a lot about how to calculate macros and what is the If It Fits Your Macros  and Flexible Dieting. I started to track my macros about a year ago and yes, at first I was pulling my hair out trying to get my head around it.  But fear not my friends, like anything in life, if you keep at it you will soon get used to it. I am self taught and I did my own research on the whole concept of flexible dieting and macro counting.  I am in no way an expert but I will try my best to explain in simple terms the basics of calculating your macros!

What are Macronutrients (macros)  ?

Screenshot_2016-04-03-23-03-06-1 (1)

In order for your body to perform optimally it needs a certain amount of each of the macronutrients protein, carbohydrates (carbs) and fat.


Protein is the building block of the body. It makes up a part of nearly every cell in the body and is vital for muscle repair and growth and is also a source of energy. Sources include lean meat, poultry, eggs, lentils, beans. Ideally it is best to get your protein intake from natural sources but sometimes it is really difficult to hit your protein goals just on food alone. Like me, for example, my protein intake is high and needed for the training I am doing so that is why I use whey protein in order to hit those protein goals on a daily basis.


Carbohydrates or ‘carbs’ are the main fuel source for the body. When carbs are digested, they are converted to glycogen which is stored in the muscles and liver for energy. Unused glycogen is converted to body fat. For this reason, many people avoid carbs altogether and rely on protein and fat as fuel. It is a much better practice to eat carbs, which will increase energy and the ability to train, resulting in more muscle and in turn, a higher Basal Metabolic Rate (BMR).  BMR is a measurement of the number of calories needed to perform your body’s most basic (basal) functions, like breathing, circulation and cell production.


Fat! Don’t be scared of it…  You actually need it in your diet.  Fat doesn’t directly make you “fat” – excess calories make you “fat”.  It’s about getting the right balance.The fats that we eat in our foods are mostly triglycerides. These are made up of 3 (hence “tri”) fatty acids attached to a glycerol molecule. Polyunsaturated, Monounsaturated, Saturated (which are all necessary in the diet in different proportions) but the one you want to avoid is Trans Fat. Trans Fat is created from an industrial process where hydrogen is added to vegetable oil to make it solid at room temperature. It prolongs the shelf life of the product containing it. It is usually not labelled as trans fat. Artificial trans fats are mostly found in fast foods, fried foods and commercial baked products such as cookies and are the most unhealthy fats (even worse than saturated fats!)

If It Fits Your Macros

Where to start with IIFYM is normally the hard part, eat right, but don’t get all caught up in the whole ‘clean vs dirty’ food debate. If you want to eat whole grain bread, oats, brown rice, etc. Then do it, don’t get into the whole “If I have ice cream I’m going to get fat” or, “I’ll never have pizza again” mentality. If you want it, you can have it, just make sure it fits in with your other macronutrients and your goals in terms of calorie intake then it isn’t going to make much of a difference in the long run. It all comes down to personal preference. If you want it, you can have it, just make sure it fits your macros.  That’s the whole idea of flexible dieting and the reason why it actually works.  You are not depriving yourself of any food group therefore it is easier to maintain as a lifestyle change and not just a fad diet.

It makes perfect sense! Those of you who follow me on  snapchat, jenser 01, or on my Facebook page here, Instagram here, will know that I love my food.  So with IIFYM I get to

  • Eat 2500 Calories a day on training days , 2000 Calories on rest days
  • I can have a treat as long as it fit’s my macros
  • I don’t feel deprived at all

Yes there are a few ‘downsides’

  • You have to be diligent on your tracking
  • You have to weigh your food
  • You have to be willing to eat random things to get your macros in

But hey that’s not too bad if it means reaching your goals whatever they may be!

Calcuating Your Personal Macronutrient Requirements

There are many different calculators online that you can use.  The most popular one is the IIFYM Calculator , click here.

First of all you need to calculate your Total Daily Energy Expenditure (TDEE) This is the amount of calories your body burns in a 24 hour period, sleeping, working, exercising, playing and even digesting food! Be very honest when you are calculating your TDEE as there is no point saying that your ‘active’ each day or that you train intensely if you don’t, you will only be fooling yourself!

The best way is to show you an example!


First step is to choose your gender, then enter your age, followed by your height.  So for this example I have chosen a 30 year old woman, lets call her Kate,  5 ft 5 inches tall.


The next step is to enter Kate’s weight in pounds.  So Kate weighs 10 st 3 lb (65 kg) which is equal to 143 lbs.  

Following that you click the formula you want to use.  The best one to use is the first one for Total Body Weight Formula.


Kate works in an office so spends most of the day sitting, so her daily activities would be considered sedentary


Kate exercises 3 days a week, each session lasting 6o mins including cardio.




Kate doesn’t really push herself when she is exercising so she chooses a light intensity.


You use energy no matter what you’re doing, even when sleeping. Your Basal Metabolic Rate (BMR) is energy expended while at rest in a neutrally temperate environment, basically the number of calories you’d burn if you stayed in bed all day.  So Kate’s BMR is 1371 calories.  

Her TDEE (Total Daily Energy Expenditure) is an estimation of how many calories she burns per day, so Kate’s is equal to 1705 calories.

Next step is to calculate Kate’s macros.  Kate wants to loose some weight before her summer holidays.  In order to lose weight (burn fat), you need to consume less calories than your body needs. A deficit of 15-20% off of your personal TDEE is a safe caloric deficit to aim for to insure fast fat loss without burning up your hard earned muscle.

  • Kate’s maintenance calories ( TDEE ) is 1705 calories.
  • 15% of 1705 is equal to 255 calories.
  • In order to find the amount of calories Kate now needs to consume, subtract 255 from 1705. Kate’s new daily calorie intake is now 1450.
  • Kate will maintain this for 2 weeks and then review. If Kate is loosing a 1lb a week she will continue with the daily  1450 calorie intake.  If she is loosing less than a 1lb a week , she will need to subtract another 100 calories.

How to calculate (estimate) your macro-nutrient intake:


Starting with Protein.

  • Protein is recommended at 1g – 2g of protein per kilo of bodyweight. So we know that Kate weighs  65kg (143 lbs).  Diets with a higher Protein content satisfy the appetite so Kate will increase her protein intake and will start at 1.5g of protein per kilo. So Kate’s daily protein intake is 65kg multiplied by 1.5g which equals 98g.
  • Protein has 4 calories per 1g so Kate needs to multiply 98g by 4 which equals to 392 calories.  So we now know that 392 calories of Kate’s daily intake need to come from a lean protein source.

Next up Fat

  • Fat is recommended at 0.35g – 0.45g of fat per kilo of bodyweight. Kate sets her  fat at 0.4g per kilo of bodyweight. So we multiply 65kg by 0.4g which equals 26g.  This will be Kate’s daily fat intake. 
  • Fat has 9 calories per 1g so we multiply  26g by 9 which equals 234 calories. So this means 234 of Kate’s daily calorie intake needs to be from a healthy fat source.

Finally onto Carbs

  • To work out Kate’s  Carbs,  she first  needs to add the calories from Proteins and Fats and subtract from her daily calories.  Kate’s calories from protein is equal to 392 and her calories from fat is equal to 234.  So 392 calories plus 234 calories is equal to 626 calories.  
  • We now subtract 626 calories from 1450 calories which is equal to 824 calories.  To get Kate’s daily Carb intake she needs to divide 824 calories by 4. Kate’s daily Carb intake is equal to 206g.


To summarise

  • To calculate Kate’s protein intake  1.5g protein per kilo of bodyweight 1.5 x 65kg = 98g
  • To calculate Kate’s fat intake 0.4g fat per kilo of bodyweight 0.4 x 65kg = 26g
  • Calories from protein & fat   98g x 4 (392 calories)  + 26g x 9 (234 calories) = 626 calories.
  • Carb intake ⇒ Daily Calories 1450 minus total calories from Protein & Fat 626 calories divided by 4  1450 calories- 626 calories = 824 calories. Divided by 4 = 206g



  • Try to get most of your macros from whole foods. They are high in micronutrients needed to maintain overall health.
  • Tailor your meals to suit your individual preference.  Personally I eat 5- 6 meals a day but whats most important is to hit your daily calorie intake and your macro goals.
  • Timing your nutrients is not necessary. There is no universal macro or calorie breakdown you should be eating pre and/or post-workout. Overall micronutrient, macronutrient and calorie intake relevant to your goal(s) is far more important.


I really hope this makes sense and  helps you all with calculating your macros!  If you have any questions please do not hesitate to ask.  I will try my best to answer them.  You can contact me through any of my social media platforms, Facebook here, Twitter here, Instagram here and Snapchat- jenser01  !  This is only part one of the IIFYM .  In my next blog post I will explain how to actually track your macros. I felt it would be too much information to put into just one blog post and probably confuse you even further!

That’s all for now and thank you all so much for your continued support on my journey to the stage.

Love you all,

Jen xxxx