fbpx


News

GRID VIEW

No more posts




Nutritional information (for the whole recipe):

• Calories: 168
• Protein: 21g
• Carbohydrates: 12g
• Fat: 4g

Ingredients:
• 15g oat flour;
• 5g ground flaxseed;
• 15g Whey protein (flavor according to your preference);
• 50g egg whites;
• 20g plain soy yogurt (you can substitute for plain yogurt, Greek yogurt or quark)

• Baking soda (so they’re soft).

SEE ALSO: CAROB PANCAKES!

Procedure: 
Place all the ingredients in a bowl. With a fork, thoroughly mix all of the ingredients. If you prefer you can use a blender. Add the baking soda and mix again. Warm up a frying pan (I use a non-stick one so that I don’t have to grease the pan, but if you must, use a little coconut oil). Add two table spoons of paste into the frying pan. When it starts to make bubbles, flip it and leave it for a few more seconds. Take the pancake out of the pan and repeat the process for the remaining paste. Afterwards add the toppings you most love!

NOTE: We find it important to mention and the end of all the recipes, that these amounts and macros should be adjusted to each person’s requirements.






Nutritional information: 
Calories: 217;
Protein: 23g;
Carbohydrates: 18g;
Fat: 4g.

Ingredients:
• 5g of carob;
• 30g of oat flour;
• 50g of egg whites;
• 15g of Whey (We like using Mocha or Blueberry Cheesecake flavor);
• 30ml Rice, Almond or Coconut  milk
• Sprinkle of yeast and baking soda.

SEE ALSO: PIZZA WITH A CAULIFLOWER AND OATMEAL CRUST!

Procedure:
Mix everything in a bowl and blend with an Immersion Blender. In a non-stick frying pan on medium heat, place the mixture forming small circles. When they start to create small bubbles, flip the pancake and let it cook for a little bit more.

Note: You can substitute whey for another flour, like coconut, almond… or add more carob or flour. But be aware that the nutritional information will be quite different.






Nutritional information:
Calories: 400;
Carbohydrates: 23g;
Fat: 12g;
Protein: 45g.

SEE ALSO: FERNANDO’S (42 YEARS OLD) 15 WEEK TRANSFORMATION

Ingredients (for a 1 person pizza):

For the crust: 
• 250g cauliflower, weighed raw with no stalks;
• 25g oat flour;
• 70g egg whites;
• 15g reduced fat grated mozzarella cheese;
• Salt and pepper.

For the toppings: 
• 50g tomato sauce;
• 50g shredded chicken breast;
• Laminated mushrooms;
• 15g reduced fat grated mozzarella cheese;
• Season with oregano to taste.

SEE ALSO: CHOCOLATE AND CINANAMON COOKIES!

Procedure:
• Pre-heat the oven at 150º Celsius;
• Blend the cauliflower in a food processor;
• Place it in a microwave container and microwave for about 4 minutes for it to cook;
• Roll a cloth around the cauliflower and squeeze so that you remove most of the water;
• In a container, mix the cauliflower, oat flour, egg whites, cheese and seasonings;
• With your hands mix the whole thing until you create a smooth mixture;
• Lay an oven tray with vegetal paper, then lay the mixture into a circle and smooth it out;
• Remove it from the oven, place the toppings on and place it in the oven for another 10 minutes, or until the cheese melts.






Nutritional information per dose: 

• Calories: 462;
• Fat: 25g;
• Carbohydrates: 8g;
• Protein: 43g.

SEE ALSO: JOANA’S 16 WEEK TRANSFORMATION

Ingredients:
• 150g minced beef;
• 150g broccoli;
• 120g pumpkin;
• 50g tomato pulp;
• 5ml olive oil;
• 1 egg yolk;
• Season to taste (we use garlic, pepper and nutmeg).

SEE ALSO: PIZZA WITH A CAULIFLOWER AND OATMEAL CRUST!

Procedure:

Pre-heat the oven at 180º Celsius.

Boil the broccoli and the pumpkin. While they boil, place the meat in a frying pan with the tomato pulp, garlic and pepper and let it cook. Once the meat is cooked, let it settle. Once the pumpkin and broccoli are cooked, drain the water and add the olive oil and seasonings.  Then, use an immersion blender to obtain a puree. In an oven tray, place half the puree on the bottom, place all of the meat on top and, to finish it off, add the remaining puree over the meat. Brush the egg yolk over the pie and put it in the oven for 20 minutes.

Yields 1 dose.

 






Nutritional information per dose:
• Calories: 51;
• Fat: 0,7g;
• Carbohydrates: 4,2g;
• Protein: 7g.

Ingredients: 
• 100g canned black beans;
• 25g Whey (I used mocha flavor but you can use whichever one you prefer);
• 100g egg whites;
• 20g oat flour;
• 5g lean cocoa powder;
• 10g honey;
• Tsp. yeast.

SEE ALSO: PANCAKES!

Procedure:

Pre-heat the oven at 200º Celsius.

Blend the beans, previously drained in a blender, with the egg whites until a paste is made. Add the remaining ingredients and blend once again. Lay a sheet of vegetal paper on an oven tray, place the paste and bake for 20 minutes.

Yields 6 squares (doses).

SEE ALSO: JOÃO MARQUES’S 12 WEEK TRANSFORMATION









Nutritional information per pastry: 
• Calories: 55;
• Fat: 1,3g;
• Carbohydrates: 3g;
• Protein: 7g.

“The best diet isn’t always the one that’s best for our physical condition, but the one that can become a lifestyle that allows us to lose fat and maintain that loss. So, the best diet is the one that teaches us to incorporate all foods in healthy moderate amounts” by Dr. Layne Norton

If you want to work on your transformation without any useless sacrifices, send us an email to geral.teamtransformerz@gmail.com

Ingredients:
• 250g canned butter beans;
• 2 tuna cans (conserved in water);
• 1 XL whole egg;
• 40g chopped onion;
• 1 Babybell light cheese;
• Seasoning to taste (we use garlic, pepper and Provence herbs)

SEE ALSO: CHOCOLATE MUFFINS!

Preparation :
Pre-heat the oven at 180º Celsius;
Place the beans (well drained) in a food processor until you make a paste;
Add the tuna, egg, onion and cheese. Mix again until consistent.
Make some pastries using two tablespoons;
On an oven tray, place a sheet of vegetal paper and lay the pastries;
Yields 10 pastries.









Nutritional Information (for the whole recipe):

Calories: 239;
Protein: 36g;
Carbohydrates: 6g;
Fat: 8g.

Ingredients:

1 tuna can (in water);
4 cheese slices (mozzarella; Flemish or edam);
150g zucchini;
Garlic, pepper and Provence herbs to taste.

SEE ALSO: ORANGE AND OATMEAL CAKE RICH IN PROTEIN!

Procedure:

Turn the oven on to 250º Celsius. While the oven warms up, peel the zucchini into thin longitudinal slices. In a hot frying pan, “grill” the slices so that you remove some of the water. In a bowl, mix the tuna and two cheese slices, until a smooth paste is created.

In an oven container, lay the zucchini slices, half of the tuna paste and a slice of cheese. Repeat the procedure until all of the zucchini and tuna paste are used, with another slice of cheese on top. Sprinkle the herbs and spices over the tray and place it in the oven for 20 minutes.









Nutritional Information per muffin:
• Calories: 78
• Fats: 2g
• Carbohydrates: 9g
• Protein: 6g

Ingredients:
• 40g of oat flour;
• 100g of sweet potato (weighed while raw);
• 15g ground flaxseed;
• 20g plain soy yogurt (can be substituted by quark or cottage cheese);
• 100g egg whites;
• 5g ground cinnamon;
• 20g Cinnamon Whey Protein;
• 1 Coffee Spoon of Baking Soda and 1 Coffee Spoon of yeast.

SEE ALSO: BLACK BEAN BROWNIE!

Preparation:
Boil the sweet potatoes, then mash until they become a puree..
Pre-heat the oven at 180º Celsius.
In a food processor, put the oat flour, flaxseed, cinnamon and whey and mix until everything is smoothly blended.
Add the remaining ingredients and mix until a consistent paste is created.
Place the paste in muffin molds and put them in the oven for 15/20 minutes.

Yields 6 muffins.






 

Ingredientes:

  • 150g Claras de Ovo;
  • 80g de Farinha de Trigo Integral;
  • 40g Whey Chocolate;
  • 20g Cacau Magro;
  • 100ml Leite Magro;
  • 2 Ovos inteiros;
  • 5g Fermento;
  • Adoçante (costumo meter cerca de 10g).

Preparação:

  • Pré-aquecer o forno durante 15min a cerca de 180º;
  • Numa tijela misturamos os 2 ovos com a farinha integral, a whey, o fermento, leite magro e o adoçante;
  • Noutra tijela à parte batemos as claras de ovo em castelo;
  • Juntamos aos poucos as claras em castelo à tijela que tem a mistura, de modo a ficar um creme consistente e da côr do chocolate;
  • Metemos o creme em cada forma para levar ao forno cerca de 15min.

Informação Nutricional:

Quantidade por muffin:

  • Calorias: 90.5 kal
  • Gorduras: 1.9 g
  • Hidratos de Carbono: 8.5 g
  • Fibra: 1.9 g
  • Proteína: 9 g

[:en]

[:]



 

Ingredientes:

  • 250g Batata Doce Cozida;
  • 50g Farinha de Trigo Integral;
  • 250g Claras de Ovo;
  • 2 Ovos inteiros;
  • 5g Fermento;
  • Adoçante (costumo meter cerca de 10g).

Preparação:

  • Pré-aquecer o forno durante 15min a cerca de 180º;
  • A batata doce tem que ficar bem cozida para conseguirmos tirar a casca e de seguida fazer puré;
  • Numa tijela misturamos os 2 ovos com a farinha integral, o fermento e o adoçante;
  • De seguida juntamos o puré de batata doce à tijela e misturamos tudo até ficar uma pasta uniforme;
  • Noutra tijela à parte batemos as claras de ovo em castelo;
  • Juntamos aos poucos as claras em castelo à tijela que tem a batata doce, de modo a ficar um creme consistente e da côr da batata doce;
  • Metemos o creme numa taça para levar ao forno cerca de 20min.

Informação Nutricional:

Quantidade por meio bolo:

  • Calorias: 341 kal
  • Gorduras: 5 g
  • Hidratos de Carbono: 41 g
  • Fibra: 6 g
  • Proteína: 23 g

Nota: Se desejarmos aumentar a quantidade de proteína do bolo podemos adicionar uma scoop de whey.

 


logo site alternative light

Team Transformerz promotes a nutritional orientation approach that is both balanced and flexible, without fixed plans or restricted timetables. This way, everyone manages their meal plan each day, adapting it to his/her routine and preference!

Métodos de Pagamento:

Registered Trademark in European Union.

Quer ser contactado? Nós ligamos!

 

[contact-form-7 id="8091" title="Quero ser contactado"]