Need something to get you over the 3pm slump? Try these top three.
PEANUT BUTTER CUPS
peanut butter centre
- 1 cup peanut butter
- 1/2 protein powder
- 1/4 cup almond flour
- choc chips (I use st. williams which are DF & RSF)
- 1 1/2 cups St. William’s choc chips, melted
- 2tbs coconut oil
- 1 tsp vanilla essence
Melt the choc chips, oil and vanilla essence and place half of the mixture in the bottom of a 6 cup muffin tray and place in the freezer. whilst you are waiting for that to set mix together the peanut butter mixture. once the choc bottoms have set add in the peanut butter on top and pat down to the choc bottoms so they set together. once they have been in the freezer for roughly 15-20mins add the rest of the melted chocolate to the top. place back in the freezer and leave for 30mins. Keep in the freezer and take out as you need them. These are deliciously sweet and they do have a component of protein in them. Winning!!
TURKEY RICE CAKES
- Shaved turkey breast
- rice cakes
This is a great idea to increase you macronutrients, however it will depend on the individual as to what you can and can’t add to the rice cake, if you can actually fit the rice cake into your macronutrient goal for the day. I usually have low carbs so I have the rice cakes but sometimes my fat is too high so I can’t have the avocado and will always need more protein so I’ll add extra. Sometimes by 3pm rolls around you’r hungry and it can sometimes be as simple as a. you are dehydrated or b. you have not had enough protein throughout your day. So instead of reaching for something sweet maybe all you need to try is some turkey, increase your protein. Give your stomach some time to digest it and then re-access your hunger situation.
PROTEIN GOODNESS SHAKE
This is my all time favourite “3pmer”. It is sweet, has protein and will fill you up until dinner without a doubt.
- 300-400ml water
- 40g of your favourite protein powder (mine is cacao + choc mint ‘Botanika’)
- 1 or 1/2 frozen banana
- 1tsp peanut butter
- 1 scoop 180 L-Glutamine
Blend until well combined. This is the all time pick me up, so tasty, so sweet and a good source of energy to power on through your busy end to the day. Probably the most recommended choice out of the three.