The Australian National Health guidelines’ recommended daily intake for protein is 70g per day, about 15% of the average person’s calorie intake. This might be enough to maintain your body’s normal healthy function if you have a sedentary job and an inactive lifestyle. But if you do regular intense exercise such as sport or weight training in the gym, or even lower-intensity activities such as light cardio, you DEFINITELY need more than 70g of protein a day. That’s because whenever you undertake strenuous activities, your body will shortly afterwards start the recovery process to repair the muscles that were used to perform the activity. As the body requires amino acids to build and repair muscle tissue, and protein-rich foods are high in aminos, you’ll need additional protein to support your exercise routine.

Would you drive your car for a long road trip without knowing whether or not you'll run out of fuel? No. So why do people eat as much as they want every day, without knowing whether it's too much? Not knowing what your body’s daily energy requirements are means you’re almost certainly either under-eating or over-eating…and most people will tend to go over. Especially if you have a sedentary job or inconsistent exercise routine, it can be easy to go over your nutritional needs for the day without knowing it. This is because we often overestimate how much calories we’re burning throughout our normal daily activities, and underestimate how much calories are in the food we eat. When you go over your body's daily energy needs for an extended period of time, that excess energy has to go somewhere and it does - it gets stored as bodyfat.

Everybody loves chocolate chip muffins. Even though these muffins are a lower-sugar version of the generic McCafe style, they’re still not low in total carbs, so make sure you treat yourself to these as a reward AFTER you’ve completed your workout!

If you’re looking for a great meal alternative to eggs, look no further. Complete with lean turkey sausage, carotene-rich yams, and just the right combination of herbs and spices, this meal can serve as a delicious breakfast, lunch or dinner.  

Dieters often fast until they can't take it any longer. 

Unfortunately, many poor choices are made in the heat of the hunger moment. 

Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking. 

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, and don’t be surprised if you get hooked!

Peaches and cream are a delectable match made in heaven, except for one little problem – the typical dessert recipe for these are full of fat and sugar. This breakfast omelette version is a high protein, lower carb alternative that has all the heavenly deliciousness without the guilt!