Total Health Now

06/04/2025

Air Fryer Tasty Chicken Meatballs

160g of cooked meatballs =
278 C, 50g P

A lot of people struggle to get enough protein in. You can have these little bites added to your breakfast (I had a couple with my eggs this morning). Much healthier than store bought sausages.

Eat them warm or cold, chop them up and have them as your protein source in a dinner bowl (add avocado, rice, veg, anything you like). Pop a couple before heading to the gym!

You can freeze the cooked meatballs as well for quick tasty meal prep.

Recipe:
• 1kg lean chicken mince
• 2 eggs
• 2 tablespoons flour
• 2 teaspoons salt
• A little pepper
• 2 teaspoons onion powder
• 2 teaspoons garlic powder
• 4 cloves of garlic
• 2 handfuls of flat-leaf parsley

Finely chop the flat-leaf parsley, flatten garlic with a knife & chop.

Mix everything together in a bowl. I used clean hands or you can use gloves.

Mould into small meatballs in a paper tray and set your airfryer to 190°C for 15 minutes. If using oven, cook for longer.

30/03/2025

It’s my mission to help women in this area. It’s never too late. We are always remodelling our bone. We just need the raw materials for our bodies to be able to do it. Support for your hormones and adequate protein is key. 

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23/03/2025

I break my overnight fast with a healthy amount of protein. Science is out, women particularly are not getting enough. Having strong bones & healthy muscle is like body armour as we age. 💪

Turns out “break-fast” is the most important meal of the day, whenever you have it.

Smoothie contains fat burner powder and whey protein isolate.

~51g protein, 313 calories

20/03/2025

🍓HIGH PROTEIN STRAWBERRY CHEESECAKE SMOOTHIE BOWL 🍓

C: 370
P: 40g

Have this as a meal or as a dessert!

~ INGREDIENTS

* 250 g cottage cheese
* 200g frozen organic strawberries
* 3 tsp monkfruit sweetener
* 2 scoops fat burner powder
* 1 scoop Superfood
* 80ml organic almond milk

TOPPING
* 1 x biscuit of choice (crush in a ziplock bag)
* Fresh strawberries

01/03/2025

🍹 Leañ-o-Colada Smoothie

“Holiday mode” 🏝 summer lunches or a “skinny” after dinner dessert. Nutritious & filling…

~ RECIPE
In a blender or Bullet whizz up -

*150ml sweetened pineapple juice
*2 scoops fat burner powder
*2 coconut cream “ice” cubes

This Piña Colada smoothie is so quick and easy to make and the tropical flavors of coconut and pineapple make it perfect for the summer. This virgin Piña Colada you can feel good about sipping on!

TIP: freeze an ice cube tray of good quality “clean” coconut cream. Then store in a zip lock bag in freezer. Saves waste and you’ll always have coconut cream on hand.

227 cal
11g P
23g C

19/01/2025

The feeling I get when this is done 😮‍💨

10/01/2025

O-So Perfect Pre Workout Egg Bites 🥚😋

Macros per egg bite:
Calories: ~120
Protein: ~15.2 g
Carbs: ~2.3 g

Looking for the perfect pre-workout snack?

These Protein-Packed Spinach & Parmesan Egg Bites are a game-changer, especially for women who hit the gym in the morning.

Exercising on an empty stomach (fasted) isn’t ideal for us women, but you also don’t want anything too heavy before a workout. Just make sure you go home and have a good high protein meal afterwards.

These egg bites strike the perfect balance—light, high in protein, and easy to grab on your way out the door. They’ll give your body the fuel it needs to crush your session and support lean muscle recovery. Bonus: They’re meal-prep-friendly and super tasty!

Recipe:
6 large eggs
6 scoops fat-burner protein powder
2 tablespoons nutritional yeast
100 g plain Greek yogurt
10 g grated Parmesan cheese
A handful of baby spinach
S & P to taste

Optional Seasoning:
Use your favorite spice mix (I added a good shake of Greek Garlic Mingle seasoning).

Instructions:
Preheat your oven to 175°C and lightly grease a 6-cup muffin pan & put it on an oven tray if using silicon.

Pour the mixture evenly into the muffin cups. Bake for 18–20 minutes, or until the egg bites are set and slightly golden on top. Let them cool for a few minutes before removing from the pan.

Make a batch one evening, store them in the fridge, and have your pre-workout ready to go all week. These could also work as a light lunch. You would just need to have two. These bites are your ticket to feeling strong, energized, and ready to conquer your morning workout!

Would you try this? Let me know your favorite pre-workout snack!

06/01/2025

I find healthy high protein desserts, helps me with heathy eating plan compliance. I’m a sweet tooth so unless I have that incorporated in my healthy eating plan, I will inevitably go off the rails.

You really can “have your cake & eat it too” with this bang for your buck high protein low calorie dessert 😆

Raspberry O-So Tarty Cheesecake
(makes 3 servings)

Calories: ~161 cal
Protein: ~31g
Carbs: ~12.5g
(4g fibre, 8.5 nett)

Ingredients:
~1 x 450g tub low fat quark
~6 scoops fatburner powder
~1 tblsp vanilla essence
~6 tsp powdered monkfruit
~2 punnets fresh raspberries
(Set aside 9 for topping)
~2 tblsp chia seeds
~3 tsp powdered monkfruit

Instructions:

In a small bowl squash the raspberries with a fork.

Then, add the chia seeds and 3tsp monkfruit, stir and set aside.

In a Nutribullet or similar blend the cheese, fatburner powder, vanilla essence and the 6 teaspoons of monkfruit (cheese in 1st).

In 3 glasses, layer the cheese blend evenly, use half raspberry coulis in middle layer and top with the other half.

Finish with fresh berries.

Eat one & keep the other two for dessert in the fridge.

PS It’s worth the effort to find this cheese!

01/01/2025

I used to think that meal prepping would be hard work. I thought gosh spend a day cooking, nup, well I learned it wasn’t like that at all.

It’s super quick and a HUGE time & brain saver. Now I have to cook like this now, no going back!

Why cook one meal when you can cook 5 - 7!!

So this is a great Healthy Habit that you might want to adopt in the New Year.

High protein for the win! 💪🏆

Simple Thai Green Chicken Curry & Rice

647 calories
53g protein
23g carbs

Serves 6

1.5 kg chicken breast, cubed
1 jar Marion’s Green Curry Paste (easy)
400ml can coconut cream
2 cups water
1 tblsp olive or coconut oil
1 cup frozen or fresh green beans
1 cup frozen green peas
4 tblsp fish sauce

~ Heat oil (medium heat) in large saucepan
~ Add the curry paste, stir for a minute until fragrant
~ increase heat & add coconut cream & water, mixing well
~ add the chicken, cook for 10 minutes
~ add the beans & peas, cook until tender but crisp
~ turn off the heat and add the fish sauce

Serve with 1/2 cup white resistant starch rice (pre-cooked with butter the day before and cooled in fridge). I cook and cool mine for 24 hours, then freeze the meals I’m not going to eat in the next two days.

TIP: remove the chicken from the curry and put it on your kitchen scales. Then divide that weight by six so that you can portion the protein into equal serves. Then eyeball the sauce evenly.

If you want to reduce a few of the calories you could serve with cauliflower rice. 

The macros include the rice.

28/12/2024

Getting prepared for Jan 1.
Green Chicken Curry 💚🫛
Two for the fridge, rest for the freezer.