Diet Phases
- Attack Phase
- Cruise Phase
- Pure Protein
- Veg & Protein
- Consolidation Phase
- Stabilization Phase
Recipe Source:
Berniak
Heart shaped muffins
Perfect for valentines day!
Recipe Details
Estimated time:
40 
Servings: 2-3
Ingredients
Baking powder1/2tsp
Cocoa powder (low fat, unsweetened)1tsp
Cornstarch1tbsp
Egg yolks2
Eggs2
Oat bran2tbsp
Sweetener3tbsp
Vanilla extract (or other aroma)3 drops
Yogurt (fat free)150g
Instructions
1
Separate the yolks from the whites and mix them together with half the sweetener and the aroma.
2
Mix 1/3 with cocoa powder.
3
To the rest, add yoghurt, bran, corn starch and baking powder.
4
Mix the whites until they're stiff with the rest of the sweetener and delicately mix (with a spoon) with the yolks with yoghurt.
5
Put about 2 tbsp of the paste into muffin cases.
6
At the end, add a bit of the yolk and cocoa mix to each.
7
Bake for about 20min in 170C, though it's best to check the dryness with a stick.
Oat Bran Daily Allowance
- Attack
- 1.5 Tbsp
- Cruise
- 2 Tbsp
- Consolidation
- 2.5 Tbsp
- Stabilization
- 3 Tbsp
Adjust the servings from the recipe to match the oat bran requirements of your phase!
Dairy!
Ideally dairy products should be 0% fat, but up to 2% is allowed as long as it has no added sugar.
Dairy should also be kept down to a total of 1kg per day.
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