Choconut Spread

I just had to use my choconut spread for my pancakes today ūüėČ Comp prep friendly too ūüėĀūüėĀ



This hazelnut chocolate spread is so good that you will never be tempted with Nutella again!! There are many different variations online but I have come up with this version and I must say it is the best one so far.  You will find no nasty additives or refined sugar in this chocolate spread and you can mix it up by using almonds instead of the hazelnuts or a mixture of both works well too.  It just takes a little bit of patience to get it to the consistency you want, as you need to keep scraping the side of the bowl down until the hazelnuts have released their natural oils to give it that creamy texture. I used the Nutribullet to blend mine and it was definitely quicker than the first time I made it with a blender that I had for years!  This recipe will make 10 servings so just double up on ingredients…

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Pizza, Prep Friendly!

Woke up today to #NationalPizzaDay and my news feed on all social media is pictures of pizza!! What’s a girl to do when she is on comp prep and wants to eat pizza! Well I got my thinking cap on and I came up with this creation. ¬†Yes I know it’s not carb loaded like a real pizza lol but it’s amazing how you can trick your mind into thinking your having a pizza!! ¬†I used my usual egg whites for the base, my pizza sauce was some of my guacamole¬†recipe here, and my toppings were spinach, peppers, feta cheese and chicken seasoned with The Gym Chef smoke’n’spice. I get my seasonings from here, these seasonings are life when on prep!! All the usual ingredients for a bodybuilder’s diet, egg whites, chicken, greens and those all important good fats!!


120 g Egg Whites ( I use the o’egg brand¬†here¬†)

1 medium Chicken Breast (roughly around 125 g)

3 tbsp of my Guacamole (recipe here)

20 g Feta Cheese

1 Cup of Spinach

1/2 a Pepper

Fresh chilli (optional)

1/2 tsp olive oil or coconut oil.

Seasonings, ground black pepper, smoked paprika, chilli flakes and the smoke’n’spice from The Gym Chef. ¬†You could use any seasoning for the chicken, like cajun & smoked paprika!


Season the chicken and fry off in some of the oil in a medium sized pan.

In a bowl whisk up the egg whites with some black pepper, smoked paprika and chilli flakes.

Remove chicken when cooked, using the same pan, sauté the peppers and chilli if using, remove from pan,  reduce heat and add the rest of the oil along with the egg whites. They will cook quite quickly as the pan is already hot.

Now time to build your pizza! Chop up the chicken, spread the guacamole over the egg white base and add your toppings!

Nutritional Information 

The full pizza is equal to 315 calories, a whopping 47 g of Protein, Fat 11 g and Carbs 10 g.

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01 .

Enjoy and remember to keep sharing the love!

Jen xxx




Chocolate & Banana Protein Muffins


As you all probably know by now I love chocolate! So when I got the urge the other day I raided my press but guess what, ¬†I was out of chocolate…..ggggrrrrrr….. so I made up a batch of these muffins instead and topped them with my choconut spread¬†recipe here. Fresh out of the oven, still warm and a dollop of the choconut spread, simply divine! ¬†You could also just heat one up in the microwave and add a dollop of Greek youghurt with some berries too for a yummy dessert. They make a great on the go quick snack, pre or post training or even have them for breakfast.


300 g Oat Bran

125 g Chocolate Whey Protein Powder (optional)

2 Ripe Bananas (mashed)

500 g Natural Yogurt

30 g  Linwoods Milled Flaxseed Cocoa & Berries

30 g Cacao Powder

1 tbsp Bicarbonate of Soda/Bread Soda


Pre heat oven to 160 c

In a large bowl mix the oat bran, protein powder, cacao powder, milled flaxseed and the bicarbonate of soda.

Add in the yogurt and mashed banana and give it a good mix.

Divide the mixture equally into 15 muffin cases and bake in the oven for 10 – 12 mins.

For the topping I just used some of my choconut spread Recipe here and some chopped hazelnuts.

Store in an airtight container in the fridge for up to 3 days, also suitable for freezing.

Nutritional Information

Each muffin without the choconut spread is equal to 151 calories, Carbs 16.5 g, Fat 2.3 g, Protein 14 g.  If using the spread add the extra macros , so roughly 1 tbsp of the spread should top 3 muffins which will add an extra 13 calories and an extra 1 g of fat to the macros.

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01 .

Enjoy with a cuppa!

Much love, Jen xxx




Gotta love guacamole!! One of my favourite things to make when I find an over ripe avocado in the fridge.  Make it chunky to serve as a side dish or give it a blast in the Nutribullet to make a delicious dip or spread.


1 Ripe Avocado

1 Small Red Onion

6 – 8 Cherry Tomatoes

Juice of a Lime or Lemon

Fresh Chilli Pepper ( depending on how hot you want it, I normally use a full chilli as I like it hot!)

I Clove of Garlic

Fresh Coriander ( Large handful)

Ground Black Pepper & Himalayan Pink Salt to season


If you want a chunkier guacamole just mash the avocado, add the lime/lemon juice and finely chop the onion, garlic and chilli to mix in with the avocado.  Roughly chop remaining ingredients and mix well, season to taste.

If you prefer it as a dip or spread just put all ingredients into the Nutribullet/Blender and give it a quick blast! Season to taste.

Store in an airtight container (or save your nut butter jars, they are great for storing your homemade dips and spreads!) This will stay fresh for up to 5 days in the fridge.

Nutritional Information

I made mine into a dip so I got around 17 tablespoons. Each serving is equal to 17 calories, Carbs 1.6g, Fat 1.3g, Protein 0.3g.

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01 .


Enjoy and keep sharing the love,

Jen xxx