soooooo if your not to sure about a chickpea…try this healthy chickpea cookie dough it will honestly change your life.. and they way you view a chickpea!

Read more

meet my chocolate covered pb mousse balls, with around 7g per ball..

recipe:

1/2 cup greek yogurt

2/3 rolled oats blended

2 tbsp of pb

2 scoop protein powder

80-100g dark chocolate, melted

start by blending your oats until they are in a fine powder, mix with your protein powder in a bowl

add in your wet ingredients, and combine all together

roll into 10-12 balls and store in freezer for 1 hour

melt the chocolate, roll you balls in it and set in freezer for another hour

then enjoy!!!

recipe:

- 2 ripe bananas

- 2 eggs

- 1 tbsp coconut oil, melted

- 1/3 cup sugar

- 1 1/2 cup almond flour

- 1 tsp baking powder

- Pinch of salt

- dark chocolate chips

Combine all your wet ingredients, then fold in your dry ingredients.

Add in your chocolate chips, place in the mixture into a baking tray lined with parchment paper and sprinkle with more chocolate.

Bake in oven at 180 degrees for 30-40 mins, make sure skewer is clean when placing into middle of bar.

Subscribe

these tiramisu baked oats allow me to have 2 coffees without actually having to coffees, and they also taste similar to a tiramisu…they will seriously level up your meal prep game<3

recipe (2 servings)

base:

- 1 shot of espresso

- 1/2 cup rolled oats

- 1 scoop vanilla protein powder

- 1 tbsp cacao powder

- 1 egg

- 1/2 tsp baking powder

- 150 ml of almond milk

topping:

- 3-4 tbsp greek yogurt

- 1 tbsp honey

- 1 tsp cacao powder

bake base for 20 mins in oven at 180 degrees

let it cool for 1 hour then top with yogurt and dust with cacao powder!

these are 130-150 cals each!

Read more

Ingredients

• 1 tbsp olive oil

• 1 brown onion, diced

• 3 garlic cloves, minced

• 1 red capsicum, diced

• ½ can sweetcorn

• 1 can black beans

• 1 can crushed tomatoes

• 1 1/2 tsp ground cumin

• 1 1/2 tsp smoked paprika

• 1/2 tsp chilli flakes

• 1 pinch salt and black pepper

• 4 eggs

• 1 avocado, sliced

• 1 cup fresh coriander, roughly chopped

• 1 lime, cut into wedges

Steps

1. Heat 1 tbsp olive oil in a large pan over medium heat. Add 1 brown onion, diced and cook for 3–4 minutes until softened. Add 3 garlic cloves, minced and 1 red capsicum, diced and cook for another 2 minutes.

2. Add 1 1/2 tsp ground cumin, 1 1/2 tsp smoked paprika and 1/2 tsp chilli flakes and stir through for 1 minute until fragrant.

3. Add 14 oz black beans (canned, drained), 3 1/2 oz sweetcorn (canned, drained) and 14 oz crushed tomatoes (canned). Stir everything together and season with 1 pinch salt and black pepper. Let it simmer for 5–7 minutes until the sauce thickens slightly.

4. Make 4 wells in the sauce and crack 4 eggs into each one. Put the lid on and cook for 5 minutes for a runny yolk.

5. Remove from heat and top with 1 avocado, sliced and 1 cup fresh coriander, roughly chopped. Squeeze over 1 lime, cut into wedges and serve straight from the pan with bread.

ingredients (serves 2):

• 200g shredded cooked chicken

• 1 tin of butter beans

• 2 tbsp of jarred pesto

• 2-3 large tomatoes, chopped

• handful of rocket

• handful of basil

• 1/2 diced onion

• 2-3 garlic cloves

• 1-2 tbsp of greek yogurt

• salt and pepper to taste

method:

start by sautéing your onion and garlic in a pan for 3-5 mins, then add in your tomatoes, chicken and butterbeans, cooking for 5 mins.

add in your salt and pepper to taste then your pesto, rocket and basil and let the flavours cook for another 3-5mins

take of the heat and let it rest for 2-3 mins, then add in your greek yogurt for a creamy finish.

see you for episode 3!

Subscribe now

this is my chicken and chickpea laska curry with my greek yogurt naans!

Here’s the ingredient list:

• 200-300g chicken breast

• 1 can chickpeas

• 1/2 tin tomatoes

• 1/3 can of coconut milk

• 4 tbsp of curry paste

• 1/2 onion

• 1-2 chopped garlic cloves

• cumin, pepper & salt

• fresh coriander

• spinach

You want to start by frying your onion garlic and spices together for 3-5 mins, then add your chicken till it’s cooked.

Add in your curry paste, chickpeas and tinned tomatoes and cook for 10 mins.

Lastly, add in spinach and herbs along with the coconut milk and simmer for 3-5 mins.

Serve with naans!

welcome to 1|10|30, the series where i show you how easy it is to hit your fibre goals while still eating tasty and nourishing food.

3 recipes dropping this week!!

Base chia seed pudding recipe always, for the best consistency:

• 4 tbsp of chia seeds

• 250-350ml unsweetened almond milk (volume depends on how thick you want it, I like mines to be thick)

• 1-2 tbsp of honey

Espresso

Add 1 shot of espresso, I also like to add some cinnamon. This is best on a yogurt bowl with caramelised bananas, strawberries, and some nuts e.g. walnuts are great option for gut and skin health.

Peanut Butter & Jelly

Add 1-2 tbsp of peanut butter to your chia seed pudding, I also add flaxseeds to this base as I feel it works with the flavours.

For the strawberry jelly, I place a cup of sliced strawberries into a saucepan with some water, 1-2 tbsp of chia seeds and a sprinkle of natural sweetener or a squeeze of honey. I cook this for about 7-8 mins on low to medium heat. Leave it to cool then add chia pudding & jelly to some greek yogurt.

THIS IS AMAZING.

Coconut

To the base add 2 tbsp of shredded coconut, 1 tbsp of canned coconut milk, and 1 tbsp of coconut yogurt.

I like to serve this on a bowl of greek yogurt with mangos, or with shaved dark chocolate.

Passionfruit

Add the pulp of 1 whole passionfruit, I also like to add some mango if you have it. This is good with a tbsp of coconut yogurt or canned coconut milk as it makes it creamy!

NOTE - when you finish making your chia pudding place in fridge to chill for 10 mins, then stir again, and put back in to chill for 1+hours. This is important as it avoids clumps of chia seeds!

Subscribe now

recipe (2-3 servings):

• 100g raspberries

• 4 tbsp chia seed pudding

• 250ml unsweetened almond milk

• 2 heaped tbsp of greek yogurt

• drizzle of honey

  

mix everything together, like I always suggested, leave for 10 mins and re-stir to avoid clumps, then place in the fridge overnight!

Subscribe now

matcha & white chocolate cookies - these may possibly have been the best thing I had this week…in my opinion matcha and white chocolate are they best flavour combination.

I off course used my reformed matcha as I genuinely love the brand, the taste and the quality of the product - you can use code HOLLYSHEP at checkout for money off, it is seriously worth it! https://www.feelreformed.com/HOLLYSHEPHERD.

chicken slaw tacos - these were my fav dinner, there perfect for a quick midweek dinner, they take 20 minutes to make and taste so so good

I like to batch cook my chicken which means all I have to do is assemble at the end of a long day at work!

greek yogurt bagels - this was my first attempt so yes they are a bit rough around the edges! nevertheless they taste was completely there! a great way to make a food a little bit more better for your gut and so much better than store bought!

recipe will be up soon<3

tuna, eggs and rice bowl - this sounds questionable, BUT TRUST ME it is amazing, with the right garnishes it is the perfect cheap and easy meal!

I like to top mine with coriander, sesame seeds, chilli oil and some lime!

blueberry chia seed pudding - on my tiktok you guys seemed to love this, it is a great meal prep breakfast and is obviously amazing for your gut!

recipe is already up!

high protein pancake in a bowl - I have wanted to try this for so long and omg it why did I take so long to! I tweaked it a little bit to increase the fibre intake and it made the most amazing meal prep breakfast

my version of the recipe is coming soon!

loaded yogurt bowl, with my coffee chia seed pudding, pb, granola and fruit - this is one of my favourite weekend breakfasts when I have a little bit more time and is packed with nutrients!

mexican chicken, black beans, slaw and rice - a easy week night dinner that hits my Mexican craving but is also packed with fibre and protein - I also love to add avocado to it!

Subscribe now

so here is the very simple but delicious recipe:

• 4 tbsp of chia seeds

• 250-300ml unsweetened almond milk

• 1/2 cup - 1 cup of blueberries (I used frozen but you can use fresh also, I just like the frozen as they are cheaper and last longer)

• A drizzle of honey

• Optional: a couple of spoons of greek yogurt or a scoop of protein powder

mix everything together, place in the fridge for 10 mins, take out and remix as the chia seeds can collect together, then place back in fridge.

this makes 2 big servings, or 3 smaller servings, and can stay in the fridge for up to 4 days

i like to top mine with granola, banana, pb!

Subscribe now

Enjoy these 3 high protein, packed with fibre and whole food focused meal prep breakfasts that actually taste nice!

1. Banana Bread Baked Oats

Ingredients (2 servings) :

2/3 cup of rolled oats

1 scoop protein powder (I use Tropeaka - https://tropeaka.com.au/HOLLYSHEPHERDDD)

2 tbsp flaxseeds

2 bananas

1 tbsp cinnamon

300 ml almond milk

a handful of choc chips

1tsp baking powder

Method:

Mash 2/3 of the bananas, leaving a little bit to slice and top the baked oats.

Add all your ingredients to a large mixing bowl and combine well.

Split your mix into two oven proof dishes and top with the rest of the banana and choc chips.

Bake at 180 for 15-20 mins, serve immediately or take to work and warm up in microwave for 45-1 mins.

2. Blueberry Cheesecake Overnight Weetabix

Ingredients (2 servings):

4x weetabix

2 tbsp flaxseeds

150-200mls almond milk

1 cup of blueberries

200-250g of 0% greek yogurt

1 scoop of protein powder

Method:

Get 2 of your meal prep containers, add 2 weetabix, 1 tbsp of flaxseeds and 100ml milk to each and mash.

Add blueberries on top.

In a bowl mix together your yogurt and protein powder, then place on top of the blueberry layer.

Set in fridge overnight and enjoy!

3. Tiramisu Overnight Weetabix

Ingredients (2 servings):

4x weetabix

2 tbsp flaxseeds

1-2 shots of espresso

100mls almond milk

200-250g of 0% greek yogurt

1 scoop of protein powder

1 tbsp of cacao powder

Method:

Get 2 of your meal prep containers, add 2 weetabix, 1 tbsp of flaxseeds, 1 shot of espresso and 100ml milk to each and mash.

In a bowl mix together your yogurt and protein powder, then place on top of the weetabix layer.

Get a sieve and powder over the cacao powder to the top of the yogurt to create a tiramisu look.

Set overnight and enjoy!

Subscribe now

Super simple recipe:

Ingredients:

6-7 dates

2 rows of white chocolate (8-10 squares)

1 tbsp of melted coconut oil

1 tbsp of matcha powder, I use Reformed matcha due to it’s ingredients; collagen peptides, lions mane, and ceremonial grade matcha. I have an affiliate code so you can get money off, link to matcha - https://www.feelreformed.com/HOLLYSHEPHERD or use code ‘HOLLYSHEP’

Method:

1. Flatten the dates out on lined baking paper.

2. Melt the white chocolate and coconut oil in a bowl, over a pan with boiling water.

3. Once melted, take off heat and add in the matcha powder.

4. Drizzle the matcha & chocolate over the dates and set in fridge to set for 2 hours.

   

Ingredients

Crumble topping

• 2/3 cup rolled oats

• 1 scoop vanilla protein powder

• 1 tbsp ground flaxseeds

• 1 tsp cinnamon

• 1 tsp ground ginger

• 1 tsp ground cardamom

• 1 tbsp honey

• 1 tsp melted coconut oil

• Optional: a small handful of chopped nuts

Pear layer

• 1 medium pear, thinly sliced

• Small sprinkle of cinnamon

• 1 tbsp monk fruit sweetener

Method

1. Preheat your oven to 180°C.

2. Toss the sliced pear with cinnamon and monk fruit sweetener, then spread it evenly into a small baking dish.

3. In a bowl, mix the oats, protein powder, flaxseeds, and spices.

4. Stir through the honey and melted coconut oil until the mixture forms a loose, crumbly texture. Add chopped nuts if using.

5. Scatter the crumble mixture over the pears.

6. Bake for 15 minutes, or until the topping is lightly golden and fragrant.

To serve

I love eating this warm with a generous dollop of Greek yogurt and a drizzle of peanut butter for extra protein and richness.

Subscribe now

I am a huge fan of Reformed matcha due to it’s ingredients, not only is it made with ceremonial matcha, it uses the highest grade of collagen peptides which supports our skin and hair health. As a woman, collagen is super important to maintain our skin elasticity, and reformed matcha has been found to increase skin elasticity by 17% after just 56 days of consumption. They have kindly given me an affiliate code for you guys so you can get money off, but honestly I would not promote this product if I didn’t think it was worth it!

If you want to try it out my affiliate code is HOLLYSHEP or follow this link - https://www.feelreformed.com/HOLLYSHEPHERD.

Recipe:

Serves 3-4

Ingredients:

6-7 tbsp chia seeds

300-350ml unsweetened almond milk

1 tbsp of honey

Method

Combine all ingredients together in a mixing bowl, set aside for 15 mins and then remix, then cover and add to the fridge. This can be left in the fridge for up to 4-5 days, I like to serve mine in my yogurt bowls with fruit and granola.

Ingredients (2 portions)

• 4 weetabix

• 2 tbsp of flaxseeds

• 250ml of almond milk

• greek yogurt (about 200-300g)

• 1 scoop of vanilla protein powder ( the one I use is linked here https://tropeaka.com.au/HOLLYSHEPHERDDD, get 10% off)

• 1 banana

• cinnamon

Method

Get two meal prep dishes and add in 2x weetabix, 1 tbsp of flax seed and 125ml of almond milk to each.

Add your greek yogurt to a separate bowl with your protein powder and mix.

Top the weetabix layer with your greek yogurt mix.

Chop up your banana and add equal amount on top of each layer of yogurt, sprinkle with cinnamon.

Store in fridge to set overnight and enjoy the next morning.

Subscribe now

Read more

Ingredients:

1/3 cup rolled oats

1 tbsp chia seeds

1/2 cup almond milk (unsweetened)

1 scoop of protein powder

1 tbsp cacao powder

1/2 a squeezed orange juice

Top with:

Segments of orange

Method:

1. Add all you dry ingredients into a dish/bowl/container and mix.

2. Add in your wet ingredients and mix again

3. Chill in fridge for 1-2 hours or overnight

4. Enjoy!