Muscle Food Monday- Low Carb Sandwiches


This week i wanted to find and do something Quirky and and a bit different. and as i know i won’t be able to do that every week i did allot of digging on the web and found the following low carb sandwich or a low carb cucumber sandwich depends on what you want to call it.

so with this recipe i was kinda missing some ingredients but i have made the step by step guide and its really simple to follow and you could just use the concept for most sandwich style foods anyway.


  • Cucumber
  • Cheese
  • Humas
  • Carrot
  • Ham or Turkey (or any thin sliced meat)


  1. Choice is yours!!! slice the cucumber into disks or cut in the middle and make more a roll style shape base
  2. Layer on some Humas
  3. Place ingredients like shredded carrot, meats, cheeses
  4. Cover sandwich on the other side with more cucumber
  5. Serve!

Really simple, really cheep and effective lunch or snack style dish with allot of potential combinations to it. I will delve more into these combos as the weeks roll on. Hope you enjoy and please share with your Friends.

Many Thanks







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Muscle food Mondays- Home made BBQ sauce

Hi this week i didn’t get my order from muscle food so i could not cook what i wanted in time. but i hope you all had a lovely bank holiday. and this is what i whiped up for this week. BBQ sauce can be used as a marinade or as a dip for the table. this was super simple just a bit time consuming, i hope you


– 16 oz tomato sauce
– 2 Tbsp. tomato paste
– 1 cup water
– 1/2 cup apple cider vinegar
– 5 Tbsp. raw honey
– 1/2 Tbsp. ground black pepper
– 1/2 Tbsp. onion powder
– 1/2 Tbsp. ground mustard
– 1 tsp. paprika
– 1 Tbsp. lemon juice
– Can openener
– Medium saucepan
– Stirring spoon
– Measuring cups
– Measuring spoons

1. Place all ingredients in a medium saucepan over medium-high heat and stir to combine. Taste and adjust seasonings to your liking. Bring just to a boil.
2. Reduce heat to low and allow to simmer for 1 hour or until thickened to your liking.

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Protein flap jacks


1/2 cup skim milk
1 cup natural-style peanut butter or 1 cup low-fat peanut butter
1 tablespoon honey
1 1/4-1 1/2 cups of whey protein powder (I use vanilla, but I’m sure chocolate would work too)
2 cups dry uncooked oatmeal (not quick cooking kind)

Combine PB, honey and milk in a pot.
Warm over low heat.
Add the protein powder and mix well.
Add the oats.
You don’t want to cook it, just warm it through so you can stir it.
Add more milk if it is too thick to stir.
Press in a 9″ x 13″ pan.
Let the bars sit until cool, and cut into 16 equal sized bars.
Wrap each bar in foil or Saran wrap and store in plastic baggies.
They do not need refrigeration.

Sorry no photos I forgot to take them

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Protein Muffins



200g Almond Flour or Crushed Almonds
2 Scoops Whey Protein (Part 1)
1 tbsp Baking Powder (Part 1)
1/2 tsp Salt (Part 1)
10g Splenda (Part 1)
2 tsb Cinnamon (Part 1)
50g Raisins (Part 1)
1 Whole Egg (Part 2)
150ml Water (Part 2)
1 Large Banana (Part 2)



Preheat the oven to 180c.
Mix all the ingredients together either by hand or using a mixer.
Grease a muffin/cupcake pan and evenly divide the mixture.
Bake for about 25 minutes.
Notes:These taste amazing! Add sultanas, nuts or anything else to the mixture before baking if you so wish.

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Protein Brownies

Hi Guys

so I decided to spend the day making a snack for me and the family to have during the week that might keep the sweet tooth at bay, lower our sugar intakes and control the insulin regulation throughout the day. So I decided to go with Protein Brownies below is the list of ingredients and the method.



Part 1

  • 130g of oat flour
  • pinch of baking soda
  • 2 scoops of whey protein (chocolate)
  • pinch of salt
  • 4 tbsp of co co powder

Part 2

  • 2 eggs
  • 2 jars of fruity baby food ( i used blueberry and apple)
  • 10g Splenda or something smiler
  • 100 g Blueberrys



  1. in a large mixing bowl mix all of of part 1 ingredients
  2. mix all of part 2 ingredients in with part 1
  3. mix thoroughly
  4. pour into a baking tray
  5. cook in oven at 200 degrees for 30-35 min
  6. remove from tray and cut up


and enjoy :)




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