Optimal Lifestyle Nutrition

Meal plans avalible with Recepies for the whole family R 150 per meal plan dm me for more info

Meals catered to your macros and needs. No time to cook or prepare a Healthy Lunch and dinner? We have that covered!! Order your meals today! Bulk and customised meals available on request.

It’s all about learning habits that create a healthy lifestyle😉

End the year off feeling your BEST!!! and enter 2024 with one foot ahead on your new year.

All meal pans are customised to your own requirements.

Customised ready made meals also available.

Call 0767931895

Quick easy weeknight family dinner and budget friendly too for 6 burgers all under R200
Ingredients :
•Ostrich Burger patties
•Rainbow slaw
•Burger buns
•Simple truth chipotle sauce

Cook patties pan fry 3min per side
Cut open buns and place your Pattie rainbow slaw and chipotle sauce!

Viral chicken pizza!! Have you tried it out yet?? It’s a way healthier option to your average pizza slice

Recipe (this makes two pizzas)
500g Chicken mince
1 larger egg
80g Parmesan

Toppings:
10g Tomato paste
100g medium fat cheddar cheese
Avo
Peppers

In a bowl mix mince egg and Parmesan. once combined divide mixture in two and press out on a greased oven pan or pizza stone in a round pizza shape bake in the oven at 180 degrees Celsius for 30min

Once browned take out the oven and spread half your tomato paste and sprinkle on your desired toppings I used woolies medium fat cheddar some shopped red and yellow pepper and avo. Pop back into the oven for the toppings to melt! And enjoy!.

Order your meals today delivery in Wilderness and George inquires @ 0767931895

🥶 winter is here!! and I think it’s safe to say that most of us struggle to keep our water intake on par.😉 here are a few tips to help you smash your daily water goal!!

Two ingredient low carb sugar free marshmallow
Ingredients:
1/3 Cup Water
2 Tbsp Gelatine
1/2 Cup water
1 cup xylitol or sweetener of choice
1tsp Vanilla extract
Pinch of salt

Method:
Line a 28x18 dish with wax paper
Bloom Gelatine with 1/3 Cup of water
Place sweetener and 1/2 cup water in a saucepan and allow to go dissolve once dissolved bring to a boil for 3 minutes
Place the mixture directly onto the gelatine and mix with an electric mixer for 12 minutes
Work quickly to avoid mixture setting in bowl once 12 minutes of mixing is up. pour the mixture into your lined tray and allow to cool in the refrigerator for 4hours
Cut into 16 blocks and enjoy as is or drizzled with some of your fave sugar free chocolate .

We all have long days we’re we turn to Uber eats and order something quick and easy. Here’s a quick east budget saver!!! At R30,50 per wrap and 😉Woolworths is at engen service stations so you can grab all the ingredients on the way home in a few minutes🙌 healthy salad wrap meal idea

5 Foods to Eat on a Keto Diet for Optimal Nutrition

Leafy greens: Leafy greens like spinach, kale, and arugula are low in carbs and high in nutrients like vitamin C, vitamin K, and folate.

Berries: Berries like strawberries, blueberries, and raspberries are low in carbs and high in antioxidants, which can help to reduce inflammation in the body.

Fatty fish: Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which are important for brain health and can help to reduce the risk of heart disease.

Avocado: Avocado is high in healthy fats and fiber, making it a great addition to any keto meal.

Nuts and seeds: Nuts and seeds like almonds, chia seeds, and flaxseeds are high in healthy fats and fiber, which can help to keep you feeling full and satisfied.

"5 Delicious Keto Meals You Can Make at Home"

Bacon-wrapped chicken: Season chicken breasts with garlic powder, salt, and pepper, then wrap them in bacon and bake in the oven until cooked through.

Cauliflower pizza: Mix cauliflower rice with eggs, cheese, and Italian seasoning, then bake in the oven until crispy. Top with tomato sauce, cheese, and your favorite toppings.

Steak and roasted vegetables: Grill a steak to your desired doneness and serve with roasted asparagus, broccoli, and cauliflower.

Zucchini noodles with meatballs: Use a spiralizer to make zucchini noodles, then cook in a skillet with olive oil and garlic. Serve with homemade meatballs and marinara sauce.

Avocado tuna salad: Mash avocado with canned tuna, diced celery, and lemon juice. Serve on a bed of mixed greens for a healthy and satisfying lunch.

5 Keto-Friendly Snacks to Keep You Feeling Full and Energized"

Hard-boiled eggs: Hard-boiled eggs are a great source of protein and healthy fats and can be easily packed for a snack on the go.

Nuts: Almonds, pecans, and macadamia nuts are all good options for a keto-friendly snack that will help to keep you feeling full.

Cheese: Cheese is a great source of protein and healthy fats and can be paired with vegetables for a satisfying snack.

Guacamole and veggies: Dip sliced bell peppers, cucumbers, and carrots into homemade guacamole for a tasty and nutritious snack.

Biltong: Look for beef that is free from added sugars and other additives for a protein-packed snack that is perfect for when you're on the go.

5 Keto Desserts That Won't Sabotage Your Diet

Chocolate avocado mousse: Blend avocado, cocoa powder, and sweetener of your choice in a food processor until smooth for a rich and creamy chocolate dessert.

Strawberry cheesecake bites: Mix cream cheese, strawberries, and sweetener of your choice in a bowl, then freeze in a muffin tin for a delicious and easy-to-make dessert.

Keto chocolate chip cookies: Mix almond flour, sweetener of your choice, and sugar-free chocolate chips to make a keto-friendly version of this classic dessert.

Peanut butter fudge: Mix peanut butter, butter, and sweetener of your choice in a saucepan, then freeze until firm for a sweet and satisfying dessert.

Berry crumble: Mix berries with almond flour, sweetener of your choice, and butter, then bake in the oven until golden brown for a keto-friendly version of this classic dessert.

5 Tips for Transitioning to a Keto Diet

Start slowly: Gradually reduce your carbohydrate intake over a period of several weeks to avoid feeling overwhelmed.

Focus on healthy fats: Choose foods that are high in healthy fats, such as avocados, nuts, and fatty fish.

Stay hydrated: Drinking plenty of water is essential when following a keto diet, as it can help to reduce symptoms of the "keto flu."

Plan your meals: Take the time to plan out your meals and snacks in advance to ensure that you are getting all of the nutrients you need.

Find support: Join a keto support group or find a friend who is also following a keto diet to help keep you motivated and accountable.

5 Common Mistakes to Avoid When Starting a Keto Diet

Not getting enough electrolytes: When you first start a keto diet, you may experience a loss of electrolytes like sodium, potassium, and magnesium. It's important to make sure you are getting enough of these nutrients to avoid feeling fatigued or dizzy.

Eating too much protein: While protein is an important part of a keto diet, eating too much can cause your body to produce glucose, which can kick you out of ketosis.

Not eating enough fiber: Many people on a keto diet struggle to get enough fiber, which can lead to constipation and other digestive issues. Make sure to include plenty of fiber-rich vegetables and nuts in your diet.

Not tracking your macros: To be successful on a keto diet, it's important to track your macronutrient intake (i.e. carbs, protein, and fat) to ensure that you are staying within your target ranges.

Not being patient: It can take several weeks for your body to fully adapt to a keto diet, so don't get discouraged if you don't see results right away.

5 Health Benefits of Eating a Keto Diet

Weight loss: Eating a keto diet can lead to significant weight loss, particularly in the first few weeks. This is because a keto diet is very low in carbohydrates, which forces the body to burn fat for fuel instead of glucose.

Reduced inflammation: Studies have shown that following a keto diet can reduce inflammation in the body, which can help to alleviate symptoms of conditions such as arthritis and inflammatory bowel disease.

Better mental clarity: Many people report improved mental clarity and focus when following a keto diet. This may be because the brain is fueled by ketones, which are produced when the body is in a state of ketosis.

Improved cholesterol levels: Eating a keto diet can lead to improvements in cholesterol levels, particularly by increasing levels of "good" HDL cholesterol.

Lowered risk of chronic disease: Following a keto diet may lower the risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer.

Flourless pumpkin brownies

INGREDIENTS

1 ½ cups steamed / Boiled Pumpkin
¼ cup Maple Syrup or honey
1 teaspoon Vanilla Extract
1 teaspoon Cinnamon
1 teaspoon Baking Powder
½ cup Unsweetened Cocoa Powder
¼ cup Oat Flour
½ cup Dark Chocolate Chips

INSTRUCTIONS
Preheat the oven to (180°C). Line a square 8-inch brownie pan with baking paper and spray and cook. Set aside.
In a large bowl, add pumpkin maple syrup, and vanilla extract. Stir to combine.
unsweetened cocoa powder, baking powder, and oat flour. Stir until a thick brownie batter forms. It shouldn't be runny, and that's normal but not overly dry ever. If so, add 2-3 tablespoons of almond milk.
Transfer the batter to the pan and spread evenly.
Sprinkle dark chocolate chips all over the top of the pumpkin brownies, if desired.
Bake for 20-30 minutes or until the top crackle and dry out. The center stays moist and sticky if you insert a pick in the middle.
Cool down completely on a wire rack before cutting into squares

Looking to sneak in vegetables? Why not incorporate them in your lunchbox treats or baked goods you can substitute oil in baking for mashed Pumpkin this can make a great difference in the calories and nutrients in your baked goods as pumpkin is +- 39calories per 100g and has 10,5 g of carbs and with the added benefit of, potassium and vitamin A. Strange as it may sound, vegetable purees can also be used to replace butter or oil in baking. Cooked mashed squashes (like pumpkin) will replace half if not all the fat in most baked desserts, and are particularly suited for muffins, quick bread, gingerbread, fruit cakes and other dense cakes

Dinner is on us, to busy to make healthy meals DM us and let’s change that

Low carb, High protein meals ready for dinner.

Try out our healthy meals to help keep you on track!! Preparation is key to reaching your goals why not let us take the task off your hands. Contact 0767931895 for packages or meal prep options or leave a dm

🫠

Rumour has it Santa is working on his summer body😉 💪🏻
Low calorie chocolate protein cookies
* 46g_(1.5 Scoops) Usn diet whey�Chocolate or protein of choice
* 30g Oat Flour
* 8g (coaco powder)
* 30g Brown Sugar Substitute I used xylitol but you can use Canderel
* 28g (2 Tbsp) coconut oil
* 50g Unsweetened Applesauce
* 1 tsp Baking Soda
* 15g Mini Marshmallows / sugar free chocolate chips (optional) roll into balls and flatten bake in oven for 12 minutes @180 and enjoy 😉 or save for summertime Santa 🎅
🍪

Quick breckey prepped this am for a busy day out

Remember preparation is key!! Failure to prepare is preparation to fail let me help you stay on track!

5 ingredient sugar free vegan cookies 250g soaked dates
100g flora plant based butter
150g nutty wheat or whole wheat flour
2,5g baking powder
125g dedicated coconut
100g of chopped dates nuts or seeds of choice chopped (optional)

Blend the melted plant butter and soaked dates in a food processor or emulsion stick blend until smooth add the wet to the dry ingredients mix until well combined roll teaspoons full into balls and press flat with a fork alternatively you can add to a greased baking dish and press mixture in the dish evenly bake in the oven @180 for 12 minutes if baking in a pan bake @180 for 20 minutes

Blue shirt low carb wrap / healthy food Co zucchini wrap
1Tbsp tomato paste
80g chicken / protein of choice (cooked)
60g Medium fat mozzarella cheese
Basil to garnish
4 Rosa/ cherry tomatoes

Spread the tomato paste on the wrap top with protein of choice tomatoes and basil and a pinch of salt and pepper to taste top off with mozzarella and pop into the oven until golden

Tasty home made no mess no fuss pizza perfect for a family fun dinner with the kids while still staying on track 💪🏻

LEFTOVERS

Creating raps from leftovers

80g rice left cover from yesterdays meal prep
40g of beef strips leftover from dinner takeout
15g of halloumi that I had in the fridge
50g avo
Some pineapple cucumber and tomato chopped up and the other half of a leftover wrap

Remember that it’s okay to leave food on your when you are full this does not mean you are being wasteful you can always put it in the fridge and eat it later
And this is proof that you don’t have to eet grows soggy left overs you just got to think out the box 😉

Keeping our clients on an out of Africa trip

Meal prep not only saves time and money but also keeps you on track to reach your nutritional goals

Healthy breakfast no matter where we are,

Optimal Lifestyle Nutrition

1 g carbs per muffin
Gluten free
Banting friendly
Super moist delishious recepie
And sugar free😉

To a all time favourite and still one of my go to recipes NUT MUFFINS :
Gluten and sugar free
As per packets instructions

1 nut muffin premix
4 Large eggs
80g plan yougart
1/4cup melted butter I opted for coconut oil to lower the calories
1/3 cup coffee or sparkling water
1tsp vanilla essence

Beat eggs untill light and fluffy add wet ingredients mix
Then add nut muffin premix mix untill well combine flold gently to avoid loosing all the fluff
Scoop into your muffin tray this made 12 large muffins but could make 24 small ones
Add chopped nuts and chocolate chips as desired I opted for
50g hazelnuts
60g canderell Dark chocolate

Bake in preheated oven 160 for 30 min