Recipe Booklet

Lemon CheesecakePROTEIN PANCAKES

INGREDIENTS30g EFECTIV Nutrition Lemon Cheesecake Whey Dessert

1 Egg

3 tbsp Quinoa Flakes

3 tbsp 0% Total Greek Yoghurt

½ tbsp Coconut Oil

Topping

Total 0% Greek Yoghurt

½ Lemon – for lemon juice

Handful of Blueberries

METHOD 1. In a food processor or nutri bullet, combine

the whey dessert powder, egg, greek yoghurt and quinoa flakes until you get a smooth mixture

2. Heat the pan with ½ tbsp of coconut oil, and cook the pancakes for 1 minute on each side or until golden brown.

3. Stack the pancakes and top with a dollop of Total 0% Greek Yoghurt, a squeeze of lemon juice and a few blueberries

Per serving (2) kcals fat carbs sugar fibre protein 282 5.1 42.6 33 7.3 50

Spirulina & CocoaPROTEIN ENERGY BARS

INGREDIENTS1 tbsp Spirulina

30g Efectiv Nutrition Double Chocolate Dessert Whey

1/2 cup Gluten Free Oats

1/2 cup Raw Brazil Nuts

1 tbsp Raw Cocoa Powder

1 tbsp Meridian Smooth Peanut Butter

1 tbsp Raw Honey

1 tbsp Coconut Oil

5 Medjool Dates

2 Squares 80% Dark Chocolate

METHOD 1. Blend together gluten free oats and raw brazil nuts

2. Add the Spirulina, raw Cocoa powder, protein

powder and blend again

3. Finally, add the peanut butter, dates, honey &

coconut oil and blend for one last time until you

get a sticky mixture

4. Line a baking tray with greaseproof paper, and

put the mixture into the tray

5. Melt the dark chocolate in the microwave for a

minute, then drizzle over the top of the bars

5. Store in the fridge for a couple of hours or

overnight until it sets

6. Take out of the fridge, cut into 14 bars and enjoy!

Per bar (1) kcals fat carbs sugar fibre protein 99.5 6.5 7.3 3.8 1.3 4.1

Vanilla & CinnamonPROTEIN BALLSINGREDIENTS30g Efectiv Nutrition Vanilla Cinnaswirl Whey Dessert

½ cup Almonds

½ cup Quinoa Flakes

1 tbsp Ground Cinnamon

4 tbsp Nuts’n’More Peanut Butter

1 tbsp Raw Honey

1 tbsp Coconut Oil

METHOD 1. In a food processor, ground the almonds

until you have a chunky powder. 2. Take ½ cup of the ground almonds out

and onto a plate. 3. Add the ground cinnamon, whey dessert

powder, peanut butter, honey, coconut oil and quinoa flakes to the remaining almonds in the food processor & blend again. This will form a sticky but firm mixture.

4. Get decent sized portions and squeeze the mixture into a ball in your hand.

5. Put the protein ball onto the plate of ground almonds and cover.

6. Store in the fridge for 30 minutes and enjoy!

Per ball kcals fat carbs sugar fibre protein 74 4 5.6 1.6 1 4.4

Double chocolatePROTEIN BROWNIES

INGREDIENTS1 can Libby’s 100% Pure Pumpkin

30g Efectiv Nutrition Double Chocolate Whey Dessert

2 tbsp Coconut Flour

2 tbsp Raw Cocoa Powder

1 cup Egg Whites

1 tbsp Baking Powder

2 tbsp Coconut Oil

2 squares 85% Lindt Dark Chocolate

METHOD 1. Pre-heat the oven at 180 degrees and line a

baking tray with greaseproof paper. 2. Combine the pure pumpkin with the whey

dessert powder, coconut flour, cocoa powder and baking powder in a bowl.

3. Melt the coconut oil and dark chocolate in the microwave for 1 minute on a high heat.

4. Once the chocolate and coconut oil have melted, add it to the dry ingredients along with the egg whites

5. If the batter isn’t smooth, add a splash of unsweetened almond milk.

6. Mix together and pour into the baking tray. Put into the oven and cook for 20 minutes, or until a skewer comes out clean

7. Leave to cool, cut into 15 squares & serve!

Per brownie kcals fat sat fat carbs sugar fibre protein 56 2.8 2.2 4.1 1.3 1.8 4.2

strawberry cheesecakePROTEIN ICE CREAM

INGREDIENTS30g Efectiv Nutrition Strawberry Cheesecake Whey Dessert

1 cup Unsweetened Almond Milk

1/2 cup Total 0% Greek Yoghurt

1 cup fresh Strawberries

METHOD 1. In a nutri bullet or food processer,

combine the almond milk, greek yoghurt & protein powder until smooth.

2. Add in the fresh strawberries and blend again.

3. Once you have a smooth mixture, pour into a container and store in the freezer overnight.

4. When you’re ready to tuck in, let it thaw for 15 minutes and enjoy with chopped nuts on the top!

Per tub kcals fat carbs sugar fibre protein 253 3.1 17.1 11.5 4.1 39.5

mint chocolatePROTEIN MOUSSE

INGREDIENTS30g Efectiv Nutrition Chocolate Mint Whey Dessert

1 Ripe Avocado

1 tbsp Total 0% Greek Yoghurt

1 tbsp Raw Cocoa Powder

1 tbsp Unsweetened Almond Milk

1 square 85% Dark Lindt Chocolate

METHOD 1. In a food processor or nutri bullet, combine

the whey dessert powder, avocado, cocoa

powder, almond milk and greek yoghurt

together until you get a smooth but rich

mousse.

2. Put your mousse into two ramekins, top

with fresh raspberries, drizzle over the

melted square of dark chocolate & enjoy!

Per 2 portions kcals fat carbs sugar fibre protein 308 19 16 4 8.8 21.9

Protein chocolateCHEESECAKEINGREDIENTS1 cup Gluten Free Oats 1 cup Raw Brazil Nuts2 tbsp Coconut Oil

Filling –60g Chocolate Peanut Butter Efectiv Whey Protein100g Coconut Oil100g Meridian Smooth Peanut Butter (or any other nut butter)50g Raw Cocoa Powder50g Raw Honey1 tsp of Vanilla ExtractPinch of Salt

METHOD 1. For the base, blend together the oats, brazil nuts

and coconut oil until you get a sticky mixture. 2. Press the ingredients down into a round baking

dish and store in the fridge. 3. For the filling, place the peanut butter and

coconut oil into a food processor and blitz together.

4. Add the raw cocoa powder and protein powder and blend again.

5. Now, add the raw honey, vanilla essence and salt and combine again for a few minutes until you get a rich, thick and gooey mixture.

6. Take the base out of the fridge and place the filling on top.

7. Pop the cheesecake in the freezer for 30 minutes, cut into 8 slices and serve with a dusting of raw cocoa powder & Total 0% Greek Yoghurt

Per slice kcals fat carbs sugar fibre protein 413 35 18 7 3 12

www.EfectivNutrition.comEfectivNutri

A small selection of delicious recipes brought to you by EFECTIV

Whey Desserts and budding protein chef Beki Vallance. If you get bored of just

plain old shakes follow Bekis blog at REVallance.wordpress.com for great ideas on desserts, snacks and other high protein treats. Add your recipes on twitter@efectivnutri and

follow us for training tips, recipes, deals and giveaways.

Stay StrongTeam EFECTIV