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Cacao Crackles

Cacao Crackles
3 Tbsp coconut oil
1 Tbsp organic nothing added nut paste
1 Tbsp honey
2 Tbsp maple syrup
1 heaped Tbsp cacao powder
1 1/2 cup puffed brown rice
1/2 cup puffed millet
1/2 cup sugar free toasted muesli or just rolled oats
1/8 cup unsweetened shredded coconut
Preheat oven to 180 deg.
Mix the puffed rice, millet,muesli and coconut together. spread onto an oven tray and bake for around 20-25 min to make then crispy.
Melt the coconut oil in the microwave, mix in the nut paste, you may need to heat for another 30 sec so it is easier to combine.
Add in honey, syrup and cacao, mix well.
Line a muffin tray with paper cases, have these ready as you need to move quickly.
Put the puffed rice mix into a mixing bowl, add in the oil mixture, stir well to combine.
Spoon into muffin tray. Press the mixture down in the paper cases, put straight into the freezer, for 25 – 30 min or until set.
Makes 12 cacao crackles

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One McDonalds Big Mac =

One McDonald’s Big Mac contains 540 calories, 29 grams of fat, and more than 40 grams of highly-processed, blood-sugar-spiking carbohydrates.

big mac

And that doesn’t even count the fries and soft drink that you KNOW you’re going to order with it.

At the same rate, here are a few alternative food choices and amounts that will land you at the same 540 calories:

140 medium strawberries
5 medium bananas
946ml of plain Greek yogurt
396gm of grilled chicken breast
17 cups of broccoli
6 and 1/2 cups of blueberries

Better yet, go ahead and eat ALL of this in one sitting:

113gm of grilled chicken (120 cals)
3 cups of broccoli (90 cals)
1 medium banana (100 cals)
226gm of plain Greek yogurt (130 cals)
10 medium strawberries (40 cals)
1/2 cup of blueberries (40 cals)

= 520 calories

So basically, you have an OVERFLOWING plate of chicken and veggies and then a HUGE dessert of yogurt and fruit. I mean, that’s a massive quantity of food right there. In fact, most people wouldn’t even be able to finish it.

And guess what? It still contains fewer calories than ONE Big Mac and it’s WAY healthier.

Simply put, you don’t have to starve yourself (at all) to lose weight and shed those stubborn just need to learn how to choose the right foods, and then eat your heart out.



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meatballs for weekend food prep

meatball food prep

meatballs are so easy to make, either make your own mince or buy it already minced.

for all of the meatballs i made tonight, i use about 1300gm of meat, then just added herbs and spices.

For the beef ones I added carrot, onion and red capsicum. You don’t need breadcrumbs. Just mix everything together, roll into smallish balls, cook on a lined tray under the grill in the oven.

portion into 6 meatballs, into the freezer for lunches, lunch boxes, or for main meals.

my turkey meatball packs came in at 220 cal per pack

chicken meatball packs came in at 187 cal per pack

beef meatball packs came in at 177 cal per pack

cooked chicken breast packs came in at 110 cal per pack


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Meal Prepping is the KEY

meal prep

meal prep

my weekend prep list is done, now all i have to do is start ticking it off:

last week i made a lot of snack items to have in the freezer for the boys lunches, this week i need to stock up on the protein things they have in their lunchbox, plus my weekly list of things.

LB = boys lunchbox meal

SM = Steve meal

KP = Kelly prep

FM = Family meal

roast beef (cold meat for wraps) LB, SM

meatballs, portion and freeze LB, SM

chicken muffins & balls, portion and freezeĀ  LB, SM, KP

turkey muffin & balls, portion and freeze LB, SM, KP

chicken drumsticks, portion into 2 per pack, freeze LB, SM

2 kg chicken cooked diced portioned into 100gm lots, freeze KP

2 kg chicken breast diced, marinated and frozen into 500gm lots, freeze (kebabs, stir-fry, salad) LB, SM, FM

cook 4 cups brown rice, portion in 1/2 cup serves, freeze LB, SM, KP, FM

cook 4 cups quinoa, portion in 1/2 cup serves, freeze LB, SM, KP, FM

cook roast veg portion into 7 for my lunches

make 7 serves of oats, soaked with boiling water my breakfast

make 10 serves of oats soaked with almond milk, boys breakfast for school days,

4 X cacao mousse my morning snack

fruit salad, BL, KP

vegs cut up for stir-fries KP, FM, SM

12 hard boiled eggs, (curried egg dip, snacks, salad) LB, KP, SM

I’m sure i will find other things too.

bring it on!




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Where is my chicken pumpkin & cauliflower curry

roast veg lunch

this was good, haven’t had it for a few days was So yummy, sometimes meals don’t have to be over the top to be great.

My favorite saying “simple Shit” applies to food too

1 cup of

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roasted veg (whatever was in the fridge)

100gm cooked chicken breast (prepped in freezer)

1/3 cup cooked brown rice (leftovers from yesterdays curry,)

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School lunch box prep

kids lunchbox prep

kids lunchbox prep

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