Caroline - Protein Recipes | Nutrition & Fitness Over 40

Same weight, different habits and lifestyle... I’ve said it before and I’ll say it again…your scale weight doesn’t tell you everything. I’m the same weight in both photos, but my body composition has improved a lot over the 4 years between because of the changes I’ve made in nutrition, training, habits and lifestyle. It can be hard to let go of what’s drilled into us (eating and weighing as little as possible, light weights for toning, believing that certain foods or food groups should be restricted…the list goes on!) and the things that we think we need to do to get or keep results. But if you’re not where you want to be, not getting the results you want, or unable to maintain your fat loss results or improve your body composition, then you might need to accept that certain habits might need to change, even if it means doing the opposite of what you’ve believed or always been told! 📣STOP SPINNING YOUR WHEELS…long-term results don’t come from an 8-week challenge, they come from years of consistency and building a lifestyle of healthy habits. 👙My 8-Week Reset Round 3 Nutrition and Training Program aims to build the foundation you need to look and feel your best for the rest of your life, with nutrition, my training programs, habit tracking, recipes, meal plan examples, community forum, and education all in a handy app! We start 7th April, sign up through my bio or comment RESET for the details! Limited places available 💕 💪🏼PLUS, by signing up for the 8-Week Reset Program, you’ll enjoy a BONUS 4 weeks’ app access! . . . #nutritioncoaching #losefatbuildmuscle #weightlossprogram #fatlossprogram #fitnessover40

📣 IT’S FINALLY HERE… Due to a few changes, I’ve taken a step back from 1:1 coaching and group nutrition and training programs for now…but the good news is, that means you guys can finally get access to the She Snacks Training & Nutrition App which was previously available exclusively for coaching clients (and you can see some of their feedback if you swipe through!). So many of you have asked for this, so get onto it at only 40c per day 😱!! ⬅️ Swipe to see the details: 💪🏼 training programs suitable for all fitness levels, including progressive overload strength training, home and gym programs, bodyweight strength/cardio/stretching workouts, core strength training, flexibility and mobility 🍓high-protein breakfast, lunch/dinner, snack and dessert recipes with macros that the whole family will love! 🍔 example meal plans for inspiration at various calorie levels 🤓 fitness, nutrition and lifestyle education materials and videos ⚖️ track your weight, measurements, progress photos and gym progress 💙 built-in macro calculator and tracking, including barcode scanner (or you can input your macros and link to MyFitnessPal if preferred) 👣 link to Apple Health or your smartwatch to track your steps 💁🏼‍♀️ all in an easy-to-use app with video demonstrations for exercises and in-app tutorials to show you all the features! 💕PLUS…it includes access through the app to my She Snacks Recipe & Nutrition Club website, for over 250 recipes and even more meal plan examples and educational/fitness content! 💬 Comment APP if you want me to send you the link directly (check your requests folder if you don’t see it come through!) or find it in my bio! . . . #strengthtrainingforwomen #fitnessprogram #fitover40 #fitnessover40 #nutritionandfitness #gymprogram

📢 @she_snacks eBooks AVAILABLE NOW 📢. Link in my bio to shop! High-Protein Breakfasts is a collection of 32 high-protein breakfast options, including baked oats, overnight Weetbix/oats, smoothie bowls, pancakes, crepes, waffles, chia pudding, a crumpet stack, breakfast cookies, and a range of savoury breakfast options! Many are also suitable for prepping ahead or in bulk for those busy mornings! Also available: Snack Fest is my fourth eBook, a mega collection of 40 of my favourite baked creations (including cakes, brownies & blondies, scrolls, cookies), no-bake snacks (such as protein balls, protein bars, brioche donuts, crackle bars), and no-bake desserts (such as cheesecakes, pies and tarts, tiramisu variations, slices and icecream cakes). ALL RECIPE EBOOKS CONTAIN MACROS/CALORIES FOR EACH RECIPE SO YOU CAN FIT IN YOUR FAVOURITE TREATS WHILE STILL REACHING YOUR BODY COMPOSITION & PROTEIN GOALS. Both available separately or as a value bundle with my other eBooks ⬇️. 🍦No-Bake Desserts 🍪Healthier Bakes 🍭Easy Treats And COMING SOON…Festive & Fit, a collection of 60 macro-friendly recipes to help you stay on track for Christmas, Easter, Halloween and birthdays! Each book is organised into sections and include your favourite She Snacks recipes plus some that are yet to go up on my page. I would love and appreciate any shares/tags of people who might be interested! 💕 . . . #healthyrecipes #healthyfood #healthylifestyle #nobakedessert #healthybaking #macrofriendly #macrofriendlyrecipes #highprotein #highproteinrecipes #macrorecipes #cookbook #recipebook #breakfastrecipes #healthybreakfastrecipes #bulknutrients #iifymrecipes #healthytreats #flexibledietinglifestyle #countingmacros #trackingmacros #macrocounting #macrotracking #proteinrecipes #proteinrecipe #gymfood #fitfood #easyrecipes #mealideas #mealprep #snackideas

📢Sound on…Make sure you’re following @she_snacks if you feel the same! I don’t think I’ve ever ordered a salad in my life 😂. And I don’t plan to start now 💁🏼‍♀️. ❤️ Agreed?!

Don’t forget to ❤️ & follow @she_snacks for more high-protein recipes! These delicious homemade protein bars are topped with Reese’s Peanut Butter Cups for an easy no-bake treat with 13g of protein per bar! Reese’s Choc Peanut Butter Protein Bars Ingredients (serves 8) 🥜80g @bulknutrients Choc Peanut WPC/WPI (🔗shop through my bio to save 💰) 🥜150g plain flour 🥜50g coconut oil 🥜50g peanut butter 🥜70ml sugar-free maple syrup 🥜20ml unsweetened almond milk 🥜splash of vanilla 🥜60g Reese’s Mini Peanut Butter Cups, crushed Instructions: 1. Heat-treat the flour by microwaving for 1-2mins (flour should not be consumed raw). 2. Once cooled, sift together the flour and the protein powder and mix well in a large bowl. 3. Melt together the coconut oil and peanut butter in a medium bowl, then add the syrup, almond milk and vanilla. Mix until well-combined, then add to the dry ingredients in the large bowl. Mix with a spoon, then knead with your hands to form a dough. 4. Press the dough evenly into a square cake lined with baking paper or foil. Sprinkle Reese’s Peanut Butter Cups on top and press down, then freeze for about 30 mins until set. Cut into 8 bars. Can be stored in the fridge or freezer Macros (per bar, when cut into 8) 🥜238 calories 🥜13g protein 🥜20g carbohydrate 🥜12g fat . . . #proteinbar #homemadeproteinbar #proteinbarrecipe #highprotein #highproteinrecipes

Make sure to ❤️ and SAVE this high-protein, nutritious and delicious Sesame Pork & Chickpeas recipe for a quick family dinner or a healthy meal prep idea! Made with @australianpork fillet, which is such a great source of lean protein and vitamin B6 and potassium for muscle health! Sesame Pork & Chickpeas Ingredients (serves 4) -450g pork fillet, trimmed and sliced into strips -100ml soy sauce -20g cornflour -40g minced garlic -4x spring onions, thinly sliced -40g tahini -400g can of chickpeas, rinsed and drained -30ml sesame oil -30ml Worcestershire sauce -2 tsp sugar To serve: -240g (dry weight) brown rice -extra chopped spring onions Directions: 1. Cook the brown rice as per package directions while you prepare the pork. 2. Place the pork in a large bowl and season with the soy sauce and cornflour, mixing until evenly coated. 3. Heat a non-stick pan or wok over high heat, then add the garlic and spring onions, stirring until softened. 4. Add the tahini and stir fry for another minute. 5. Add the pork and chickpeas, stirring for a further 5 minutes. 6. Add the sesame oil, sugar and Worcestershire sauce, and stir fry for another 2 minutes until evenly coated and the pork is cooked through. 7. Serve with the cooked brown rice and top with a sprinkle of chopped spring onions. Macros (per serve, including rice) 561 calories 37g protein 62g carbohydrates 18g fat . . . @australianpork #porkpower #easycooking #australianpork #ad #highproteinmeals

Like cheesecake, but colder!! Share this banger with a Biscoff lover and follow @she_snacks for more delicious ways to increase your protein intake (and check out my Protein Ninja Recipe eBook!)!❤️ This delicious high-protein Ninja Creami recipe brings icecream and cheesecake together and packs a huge 26.6g of protein! 🍦Biscoff Cheesecake Protein Icecream🍦 Ingredients (serves 4) 🍦60g @bulknutrients Protein Matrix+ in Salted Caramel (💰discount 🔗in my bio💕) 🍦300g low-fat, high-protein cottage cheese 🍦200g non-fat plain high-protein/Greek yoghurt 🍦60g Biscoff spread, melted 🍦Splash of vanilla 🍦200ml unsweetened almond milk 🍦4x Biscoff biscuits to serve/use as mix-ins Instructions: 1. Place the cottage cheese, yoghurt, protein powder, melted Biscoff spread and vanilla in the Ninja Creami container (I used the larger Creami Deluxe tub), then mix well to combine. 2. Top with almond milk to the fill line (approximately 200ml). 3. Stir together, put the lid on and freeze overnight. 4. Remove the container from the freezer and flatten contents if a dome has formed. 5. Spin the mixture using the light icecream setting. I found that I needed to do one re-spin, but didn’t add any extra liquid. 6. Add the Biscoff biscuits using the Mix-In feature, or simply crumble on top to serve. Macros (per serve, when divided into 4) 🍦294 calories 🍦26.6g protein 🍦22.9g carbohydrate 🍦10.7g fat . . . #ninjacreami #proteinicecream #ninjacreamiproteinicecream #ninjacreamirecipes #proteincheesecake

If you’re after a quick and easy family dinner idea, make sure to SAVE this Honey, Soy & Ginger Pork and Cashew Stir-Fry made with @australianpork sizzle steaks from @colessupermarkets . 🥬 Honey, Soy & Ginger Pork and Cashew Stir-Fry 🥬 Ingredients (serves 4) 🥬 400g Coles pork sizzle steaks, sliced into strips 🥬 30g minced garlic 🥬 30g minced ginger 🥬 100g spring onions, thinly sliced 🥬 300g carrots, grated/thinly sliced 🥬 100g raw cashews 🥬 1x head of Chinese cabbage, leaves only (pak choy or bok choy) 🥬 600g pack Hokkien noodles 🥬 100ml soy sauce 🥬 50g honey Directions: 1. Heat a large, non-stick pan/wok over high heat. 2. Add the ginger, garlic and pork strips and stir over high heat until lightly browned and almost cooked through. 3. Add the spring onions, carrots and cashews and stir through for a further minute. 4. Add the pak choy/bok choy leaves and the noodles, and stir through until the leaves are wilted and the noodles are heated through. 5. Mix the honey and soy sauce together, then add to your stir fry. Stir until evenly coated. 6. Divide into 4 equal portions and enjoy! Macros (per serve, when divided into 4) 🥬 578 calories 🥬 36.7g protein 🥬 74.5g carbohydrates 🥬 14.8g fat . . . @australianpork #midweekmeals #stickyporkstirfry #ad @colessupermarkets

This is your sign that it’s ok to eat Easter eggs for breakfast…with nearly 50g of protein per serve, the Easter Bunny will certainly approve of these Easter Egg Overnight Weetbix! It’s the perfect high protein breakfast for Easter or for using up leftover Easter eggs! Make sure you SAVE and FOLLOW @she_snacks for more high protein recipes! 🐇Easter Egg Overnight Weetbix🐇 Ingredients (serves 1) Base: 🐇2x Weetbix 🐇100ml unsweetened almond milk 🐇15ml sugar-free maple syrup Filling: 🐇30g @bulknutrients protein powder of your choice in Chocolate flavour (💰discount 🔗 in my bio 💕) 🐇 200g non-fat plain Greek/high-protein yoghurt Top: 🐇 8x mini speckled Easter eggs Instructions 1. Crush the Weetbix into the bottom of a small dish or container, then add the syrup and almond milk evenly over the top. 2. In a separate small bowl, mix together the yoghurt and protein. 3. Add the filling mixture on top of your Weetbix base and top with the Easter eggs. 4. Refrigerate overnight (or a few hours) ready for your Easter morning breakfast! Macros (for the whole thing): 🐇 486 calories 🐇 49.4g protein 🐇 52.8g carbohydrate 🐇 8.6g fat . . . #highproteinrecipes #highproteinbreakfast #highproteinmeals #easterrecipes #easterbreakfast

The only way I’m cutting carbs…❤️, share and follow @she_snacks if you agree! . . . #carblover #8020rule #flexibledietinglifestyle #flexiblediet #balancedeating

Don’t forget to ❤️ and follow @she_snacks for more high-protein recipes! Easter is all about cramming in as much chocolate and hot cross buns as you can…so I’ve got you covered with this single-serve Double Chocolate Hot Cross Bun French Toast! This high-protein breakfast recipe is the perfect start to Easter morning, with a huge 51g of protein! Double Choc Hot Cross Bun French Toast Ingredients (serves 1) French Toast: 🐇30g @bulknutrients Protein Matrix+ in Chocolate flavour (💰discount 🔗 in my bio 💕) 🐇2 eggs (you can use whole eggs or egg whites – macros based on whole eggs) 🐇60ml unsweetened almond milk 🐇20g sweetener (optional) 🐇Splash of vanilla 🐇1 double choc hot cross bun Toppings (included in macros): 🐇100g non-fat plain Greek/high-protein yoghurt 🐇50ml sugar-free chocolate sauce Instructions 1. Tear up the hot cross bun into small pieces and place in a single-serve baking dish. 2. Combine the remaining French Toast ingredients in a small jug or bowl. Whisk until combined. 3. Pour the batter evenly over the hot cross bun pieces. If possible, let it sit in the fridge for an hour or so for the hot cross bun to soak in some of the batter. 4. Cook at 160 degrees in the air-fryer for 15-20 minutes until browned and cooked through (you can also do this in the oven). Cooking times can vary between appliances, so you may need to adjust your time/temperature. 5. Top with yoghurt and chocolate sauce to serve. Macros (for the whole thing, including toppings) 🐇588 calories 🐇51g protein 🐇51.8g carbohydrate 🐇19.6g fat . . . #proteinfrenchtoast #anabolicfrenchtoast #easterbreakfast #highproteinbreakfast #breakfastideas

Easter can be tricky if you or your guests dairy-free, but it doesn’t need to be! These delicious cupcakes are perfect for the kids this Easter, and are dairy and lactose free…the difference is using FLORA Block and Cream in place of dairy-based butter and cream. It’s such an easy 1:1 swap so no one will have to miss out, and I honestly didn’t notice any difference in the taste or performance in my baking! The FLORA Block melted perfectly and the thickened cream whipped up so well and is more stable than dairy cream so your desserts stay looking good for longer! Be sure to save these and share with the dairy-free people in your life 💕! 🧁Dairy-Free Easter Cupcakes🧁 Ingredients (makes 12) Cupcakes: 🧁2 cups self-raising flour, sifted 🧁3/4 cup caster sugar 🧁125g FLORA block, melted 🧁3/4 cup unsweetened almond milk 🧁2 eggs 🧁splash of vanilla Frosting: 🧁250ml whipped FLORA Thickened Cream 🧁1/2 cup icing sugar 🧁drops of food colouring (colours of choice!) 🧁Easter marshmallows to decorate (these were also dairy-free) Directions 1. Preheat your oven to 200C/180C fan-forced and line a 12-hole muffin tray with cupcake wrappers. 2. Mix the sifted flour and caster sugar together in a large bowl, then make a well in the centre. 3. Add the melted FLORA Block, almond milk, eggs and vanilla, and mix with a wooden spoon until combined. 4. Divide the mixture into your 12 cupcakes, then bake for 12-15 minutes until golden and cooked through. 5. While your cupcakes are baking, whip the FLORA Cream until firm peaks form, then fold the vanilla and icing sugar through. Split the frosting mixture and colour as desired. 6. Pipe the whipped cream frosting onto the cooled cupcakes and top with Easter marshmallows to serve. . . . @flora_aus_nz #flora #dairyfree #easter #thedifferenceisFLORA #AD