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Wonder Waterbottle

Color: Pink

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Ultimate Body Transformation

12 Week Fitness Program

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Wonder Waterbottle

Color: Pink

Size: Small

$45
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Get all the equipment you need for your program, in an easy, affordable bundle, for at home or at the gym.

  • At-Home Workout Equipment Bundle

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    $98
  • At-Home Workout Equipment Bundle

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15 “Treat Yourself” Recipes

  • Health does not rhyme with restriction and deprivation! Here are recipes that will allow you to satisfy your desires while being healthy and nutritious. Have fun discovering them and put your guilt aside!

    A sweet little desire…

    Protein snacks

    Replace a snack from your nutrition plan with one of the following recipes, as needed. As you know, it is important to vary your diet as much as possible. Keep in mind: a healthy snack should be nourishing and rich in protein. Here are some ideas for nutritious and delicious snacks that are high in protein!

    No-bake protein bites

    Portion(s): 12 bites (approximately 6 portions)

    Ingredients:

    • ½ cup gluten-free flour (e.g. almond flour, etc.)
    • 2 scoops of isolate protein powder (or whey)
    • 2 tbsp cocoa powder
    • 2 tbsp natural almond butter
    • 2 tbsp honey
    • 2 tbsp water
    • ½ cup mini chocolate chips

    Preparation:

    Mix the almond flour, protein powder, cocoa, almond butter, honey and water in a bowl until a smooth paste is obtained.

    Shape the dough into 12 small balls.

    Spread the chocolate chips on a plate and roll the balls of dough into the chocolate chips.

    Place the balls in the refrigerator and let cool before eating.

    Per portion:
    Calories: 226
    Lipids: 12g
    Carbohydrates: 20g
    Proteins: 8g
    Sodium: 44mg
    Fibres: 2g

    Protein muesli

    Portion(s): 4

    Ingredients:

    • 1 cup gluten-free oats
    • 3 c. tbsp hemp seeds
    • 3 tbsp pumpkin seeds
    • 2 tbsp dried cranberries
    • 1 tbsp coconut oil
    • 1 tbsp maple syrup
    • 1 tbsp water

    Preparation:

    Combine the oatmeal, pumpkin seeds, hemp seeds and dried cranberries in a mixing bowl and set aside

    In a small bowl, mix all the liquid ingredients: coconut oil, maple syrup and water.

    Pour the liquid over the dry mixture and mix.

    Pour the mixture onto a baking sheet and bake for about 15 minutes at 150 ° C. Mix as needed halfway through cooking.

    Let the muesli cool down and enjoy. Make sure to keep stored in an airtight container to keep the muesli crisp.

    Per portion:
    Calories: 243
    Lipids: 13g
    Carbohydrates: 23g
    Proteins: 9g
    Sodium: 1mg
    Fibres: 4g

    Hemp protein brownies

    Portion(s): 2

    Ingredients:

    • 1/3 cup walnuts (approximately 50 to 60g)
    • 60g hemp protein powder
    • 3 tbsp cocoa powder
    • 1 banana
    • 1/2 tsp natural vanilla essence
    • 1 tsp maple syrup

    Preparation:

    Preheat the oven to 200 °C.

    Mix all ingredients together in a blender until a smooth dough is obtained.

    Place the mixture in a small Pyrex dish and cook in the oven for about 15 minutes.

    Let the brownies cool down a few minutes and enjoy.

    Per portion:
    Calories: 294
    Lipids: 14g
    Carbohydrates: 24g
    Proteins: 18g
    Sodium: 254mg
    Fibres: 9g

    Soft tofu pudding

    Portion(s): 1

    Ingredients:

    • 100g soft tofu
    • 1 cup raspberries
    • 1 tbsp coconut milk (or cream)
    • 1 tsp maple syrup
    • A hint of natural vanilla essence

    Preparation:

    Mix all the ingredients together in a blender until a creamy texture is obtained. Enjoy.

    Per portion:
    Calories: 214
    Lipids: 16g
    Carbohydrates: 18g
    Proteins: 10g
    Sodium: 29mg
    Fibres: 1mg

    Avocado pudding

    Portion(s): 2

    Ingredients:

    • 1 pitted avocado
    • 1 cup 0% plain Greek yogurt
    • 1 ripe banana
    • 1 tsp maple syrup

    Preparation:

    Pour all the ingredients in a blender, and then reduce them to a smooth and even purée.

    Pour the mixture into two bowls and enjoy.

    Per portion:
    Calories: 217
    Lipids: 11g
    Carbohydrates: 13g
    Proteins: 12g
    Sodium: 40mg
    Fibres: 1g

    Healthy desserts

    Do you like desserts? Did you know that there are healthy alternatives to all the sweets you like? Sugar should not be part of your daily life. However, feeling a craving for sugar on an occasional basis is perfectly normal. Here are healthy dessert ideas that contain no added sugar.

    Dessert Hummus

    Portion(s): 2

    Ingredients:

    • 1/2 cup sugar-free almond milk
    • 2 pitted Medjool dates
    • 1 tbsp dark chocolate chunks (2 dark chocolate squares)
    • 1 tbsp coconut butter
    • 1/2 cup black beans, drained and rinsed
    • 1 cup raspberries
    • 15g crushed pecans

    Preparation:

    Mix the milk and dates in a Pyrex measuring cup and heat in the microwave for about 1 minute.

    Transfer the mixture in a blender and add the chocolate, coconut butter and black beans. Mix until a smooth texture is obtained.

    Pour the mixture into two bowls. Serve with raspberries and crushed pecans. Enjoy.

    Per portion:
    Calories: 310
    Lipids: 21g
    Carbohydrates: 36g
    Proteins: 7g
    Sodium: 95mg
    Fibres: 7g

    Mug cake in a cup

    Portion(s): 1

    Ingredients:

    • 2.5 tbsp gluten-free flour (e.g. almond flour, etc.)
    • 1 ½ tbsp cocoa powder
    • ⅛ tsp aluminum-free baking soda
    • 1 egg white
    • 1 tbsp maple syrup
    • ½ tsp coconut oil
    • 1 tbsp sugar-free almond milk
    • 1 tsp mini dark chocolate chips

    Preparation:

    Mix all the dry ingredients together in a mixing bowl.

    Then, add the egg white, maple syrup, coconut oil, chocolate chips and almond milk, and mix again until a homogeneous texture is obtained.

    Oil a cup with coconut butter and pour the mixture into the cup.

    Place the cup in the microwave and heat up for 60 seconds.

    Let the cup cool down and enjoy.

    Per portion:
    Calories: 391
    Lipids: 26g
    Carbohydrates: 15g
    Proteins: 15g
    Sodium: 5mg
    Fibres: 0g

    Grapefruit redefined

    Portion(s): 1

    Ingredients:

    • 1 medium size grapefruit
    • 1 tbsp honey
    • A pinch of cinnamon

    Preparation:

    Cut the grapefruit in half.

    Place the two pieces of grapefruit in a baking dish (flat side up).

    Pour the honey on top, into the flesh of the fruit. Then sprinkle with cinnamon.

    Cook in the oven about 2 to 3 minutes at medium heat.

    Enjoy the fruit still hot.

    Per portion:
    Calories: 141
    Lipids: 0g
    Carbohydrates: 38g
    Proteins: 1g
    Sodium: 0mg
    Fibres: 3g

    Grilled bananas

    Portion(s): 1

    Ingredients:

    • 1 banana sliced in two (lengthwise)
    • 1 tsp coconut oil
    • 1 tsp maple syrup
    • 15g crushed pecans
    • Cinnamon to taste

    Preparation:

    Preheat the oven to 200 C.

    Peel the banana and cut in half lengthwise. Place the banana in a small baking dish. Set aside.

    Combine the coconut oil and the maple syrup in a small bowl. Pour the liquid over the banana.

    Sprinkle with cinnamon and garnish with crushed pecans.

    Bake for about 5 to 10 minutes, until the banana is baked.

    Let cool a few minutes and enjoy.

    Per portion:
    Calories: 244
    Lipids: 16g
    Carbohydrates: 18g
    Proteins: 3g
    Sodium: 1mg
    Fibres: 4g

    Sugar-free apple crisp

    Portion(s): 6

    Ingredients:

    • 3 cups diced apple (Ideally Cortland apples)
    • 1 tbsp lemon juice
    • 1/2 tsp cinnamon

    Garnish:

    • 1/2 cup gluten-free flour (e.g.: almond flour, etc.)
    • 1/4 cup coconut butter
    • 1/2 cup gluten-free oats
    • 1/4 cup Medjool dates
    • 2 tbsp lukewarm water

    Preparation:

    Preheat the oven to 200 C.

    Cut the apples into cubes.

    Place the diced apples in a cast iron dish.

    Pour the lemon juice over the apples and sprinkle them with cinnamon.

    Place the dates and water in a blender and blend until smooth.

    Combine the flour, coconut butter, oats and date purée in a mixing bowl.

    Place the mixture over the apples and crush with a fork. Bake for 45 to 50 minutes until apples are tender and the filling is golden brown.

    Let the apple crisp cool down for a few minutes and enjoy.

    Per portion:
    Calories: 230
    Lipids: 14g
    Carbohydrates: 29g
    Proteins: 3g
    Sodium: 145mg
    Fibres: 4g

    No-bake Granola bars

    Portion(s): 5

    Ingredients:

    • 5 pitted Medjool dates
    • 1 gluten-free oats
    • 30g crushed pecans
    • 3 tbsp Hemp seeds
    • 1/2 tsp cinnamon
    • 3 tbsp water
    • A hint of natural vanilla essence and pink salt

    Preparation:

    Cut the Medjool dates into small pieces.

    Mix the dates and water in a blender to create a purée.

    Add the oats, pecans, hemp seeds, vanilla, salt and cinnamon to the blender.

    Mix well until the mixture is homogeneous.

    Lay the mixture at the bottom of a Pyrex dish and even it out while pressing firmly.

    Place in the refrigerator and let cool the granola mixture cool down for a few hours.

    Cut the mixture into 5 rectangles or even squares and enjoy.

    Per portion:
    Calories: 220
    Lipids: 9g
    Carbohydrates: 33g
    Proteins: 6g
    Sodium: 3mg
    Fibres: 4g

    Sweet potato cake

    Portion(s): 6

    Ingredients:

    • 250 ml of cooked and puréed sweet potatoes
    • 4 Medjool dates
    • 80ml water
    • 2 eggs

    Preparation:

    To soften the dates, cut them into small pieces and add 80ml of boiling water. Let the dates soak for a few minutes.

    Add the two eggs to the date mixture (including soaking water) and place the mixture in the blender. Mix until the texture becomes creamy.

    Add the sweet potato puree and mix for a long time.

    Place the mixture in a silicone muffin pan.

    Cook about 20–25 minutes at 180 C degrees.

    Enjoy.

    Per portion:
    Calories: 152
    Lipids: 3gr
    Carbohydrates: 31gr
    Proteins: 3gr
    Sodium: 0mg
    Fibres: 2gr

    A little craving for a salty treat…

    You prefer potato chips and all that is salty? Here are healthy alternatives to the foods you love!

    Homemade nachos

    Portion(s): 2

    Ingredients:

    • 3 100% whole wheat pita breads
    • 1 tbsp olive oil
    • 1 tbsp paprika
    • Salt and pepper

    Garnish:

    • 1/2 cup salsa
    • 1 cup diced green peppers
    • 1 tbsp finely chopped red onions
    • 1 tbsp finely chopped parsley
    • 60g grated low-fat cheese
    • 2 tbsp low-fat sour cream

    Preparation:

    Preheat the oven to 350 °C.

    Combine the olive oil, paprika, salt and pepper in a small bowl. Cover the pita breads with oil on both sides.

    Use a knife or pizza wheel to cut the pita bread into 6 or 8 triangles.

    Bake the pita bread for about 5 minutes in the oven on a baking sheet until it is crisp.

    Cut the vegetables while the pita bread is in the oven.

    On a baking sheet, place the pita bread chips and add salsa, vegetables and cheese.

    Bake until cheese is melted.

    Add the sour cream to the center of your blend and sprinkle with herbs.

    Per portion:
    Calories: 347
    Lipids: 9g
    Carbohydrates: 48g
    Proteins: 21g
    Sodium: 245mg
    Fibres: 6g

    Chili-lime kale chips

    Portion(s): 1

    Ingredients:

    • 1 cup of kale
    • 1 tbsp coconut oil
    • 1tbsp lime juice
    • 1/2 tsp chili powder
    • Salt and pepper to taste.

    Preparation:

    Preheat the oven to 135 °C.

    Wash the kale.

    Shred the leaves to create small, thin chips.

    Combine oil, lime juice and spices in a small bowl.

    Spread the kale leaves on a baking sheet.

    Pour the liquid mixture over the leaves and mix well with your hands.

    Cook about 25 minutes or until the kale starts to crisp.

    Let the ale chips cool down for a few minutes and enjoy.

    Per portion:
    Calories: 135
    Lipids: 10g
    Carbohydrates: 9g
    Proteins: 3g
    Sodium: 35mg
    Fibres: 2g

    Cajun sweet potato fries

    Portion(s): 2

    Ingredients:

    • 200g sweet potatoes finely cut into thin stripes
    • 2 tbsp coconut butter
    • 1 garlic clove
    • 1/2 tsp ground cumin
    • 1/2 tsp paprika
    • 1/2 tsp onion powder
    • A few drops of Tabasco sauce
    • Salt and pepper to taste

    Preparation:

    Preheat oven to 220 °C.

    Wash, peel and cut the sweet potatoes into thin strips.

    Combine the coconut oil, spices and Tabasco in a large bowl.

    Add fries and toss them until they are covered with oil and seasonings.

    Spread the sweet potatoes on a baking sheet and bake for about 35 minutes.

    Flip the fries over halfway through cooking. Enjoy.

    Per portion:
    Calories: 204
    Lipids: 11g
    Carbohydrates: 23g
    Proteins: 1g
    Sodium: 200mg
    Fibres: 1g

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