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finally got this in stock at my local coles near the gym. Egg whites
it was funny as watching 4-5 PTc guys walking around trying to hassle the gilr to go and grab more out of the freezer as they only stock 4 of them.
For an easy choc/pb I would just get 1tbspn normal pb and mix in some cocoa powder (and splenda if you want). I've seen people do the same and add it to cream cheese also for more volume.
The sludge is deadset simple as. That was:
300ml ff yoghurt
2 scoops banana casein (can use whatever flavour protein you have)
8g (1 serve) sf/ff cheesecake pudding mix (can get off ebay or use some australian one)
.5 cup milk
splenda sachet
Stir up. CHuck in freezer for 15mins
That is pretty much the recipe for any protein sludge. I just adjust quantities depending on what macros I want. Can also use cottage cheese.
Webber roasted beef with oven roasted garlic/honey carrots and rosemary potatos
My god this was good, had another plate after this and the left overs for lunch today
Had the best meal last night that i have had in months.
Went to the butchers and got some marinated Yiros meat. Cooked it on the bbq and then added it to mixed lettuce leaves, spanish onion, low fat vintage cheese and tomato.
Then i added some tzatziki that i bought from the butchers which was "home made". Was low carb at only 6g carbs per 100g sauce.
Mixed the yiros meat in with the salad and then a couple dollops of tzatziki and i was in heaven.