Tag Archives: protein

5 Days – 5 Meals: Spicy Eggs, Turkey Burger & Tortillas

5 brand new recipes each day for the next 5 days. The beauty with these recipes is that the nutritional value can be adjusted accordingly to suit your requirements.

Spicy Eggs (2)

Super simple to make and it cooks in no time too. The real beauty of this dish and many of the others is that the ingredients can be adjusted however you want them to suit your needs. There are days where more protein and less carbs is required so more egg whites are added and only 1 wrap. The same can be done with the fats. If more or less is required, it is simply a matter of adjusting the amount of oil or cheese.

Difficulty: easy

Cooking time: 10 mins

Serves: 1

Nutritional info (based on 1 person)

Calories: 649

Carbs: 41

Fats: 28

Protein: 56


1 BK Flamer

1 Egg

50g O’Egg Whites

5g extra virgin olive oil or coconut oil

40g grated mozzarella cheese

40g light sour cream

40g hot salsa

2 mini wraps

1 tbsp Cajun gymchef spice.

1 spring onion – chopped

Spicy Eggs (7) Spicy Eggs 20170908_113501.jpg


  1. Preheat a small pan on a medium heat.
  2. In a bowl, crack in the egg and measure out the egg whites and whisk with a fork.
  3. In a dry pan cook the burger on each side for 2 – 3 minutes then roughly break it up in the pan.
  4. Add the oil, the spring onions and the beaten eggs. Sprinkle the Gymchef. Allow to cook over a low heat mixing it with a spoon/spatula until the eggs scramble.
  5. Toast the wraps. Then fill with the eggs and top with cheese, sour cream and salsa.

Sun’s Out, Smoothies Out

No mucking around here with this one so ill be brief – on the rare occasion when we get sun in Ireland everyone takes advantage when they can by heading outdoors, leaving work early or having a BBQ in the backyard or at the beach. Last week was great with temperatures exceeding 25 degree Celsius. This week hasn’t even come close as rain fell all throughout the weekend. But feat not, the sun will be back and when it does arrive be sure to take full advantage and get the smoothies out.

On hot sweltering day I wanted something refreshing and filling st the same time, hence why the choice of ingredients. The best way to describe the flavor is it resembles that of a brunch ice-cream. I wonder if they still make them??

To make this you will need:

200g quark cheese

100ml unsweetened almond milk

1/2 scoop (15-20g) of vanilla whey protein

50g strawberries

1 banana


For the toppings I used 1 square of 85% dark chocolate and 2 cookies because you know – treat yo self!!

Happy eating,



Its your preference – Hot or Cold Oats?


I am addicted to porridge oats, definitely because of how versatile they are (the variations are endless, (although I am yet to embrace my inner Heston Blumenthal and create Hot & Cold at the same time  – but who knows) and  mostly because of the influx of carbohydrates in the morning after a heavy workout. On weekends there is definitely more time to carefully cook oats on the hob with a watchful eye so as to guarantee them going really fluffy and steaming hot. Mon – Fri when when things are more hectic with college and work etc. having oats made from then night before is of great benefit to staying on track and getting to eat on time especially if there is no option of hot water readily available. Whatever your preference – Hot or Cold you can elevate a simple bowl of oats into winner with a few keep steps and ingredients.

Cookie Shots

Are the pieces of chocolate crumbled up over the top. Made by an Irish company called the foods of athenry they can be found in Tesco, and are frigin delish man. That’s the best way to describe them. Usually when I’m struggling to reach Carbs ‘ll have some of them in my yogurt too, so check them out.


Making Oats Hot or Cold

Either way the ingredients are the same, the only difference is ho oats are made fresh and cold oats are left in the fridge overnight.

Quantities will vary from person to person but for the purpose of this recipe I’ll just use my quantities.

200ml – 250ml Unsweetened Almond Milk

85g Porridge Oats

30g Vanilla Whey

6g Peanutbutter powder

5g Cacoa Powder

5g Flaked Almonds

2 Cookie Shots


Overnight Oats (Cold)

Mix all of the dry ingredients together, add the liquid then leave overnight in the fridge. Berries and Almonds on top.

Hob Oats (Hot)

Toast the Almonds in a dry pan over a very low heat as they brown in no time. Put the Oats and milk into a small pan and slowly bring to the boil. Allow to simmer, mixing it away until most of the liquid has been absorbed. Add in the Protein powder and the Cacoa and take off the heat. Continue to mix everything until the powder has dispersed evenly and the porridge is light and fluffy. Add some hot water from the kettle if it becomes too stodgy – this should loosen up there afterwards.

Mix the Peanut-butter powder with a small amount of water – instructions are usually on the packet. Pour this over the top, crumble up the cookies and add a handful of berries.


Hope you enjoy this one, by far one of my favorite variations of Oats although I did make Mocha flavored Oats this week which where very impressive. For those I used Beanies flavored instant coffee. Recipe will be posted next week, until then it can also be found on my Instagram (@feastfoodco) so feel free to head over and take a look.





The Ultimate Sub

Apologies for the poor picture quality – first world problems my phone broke and was using an ipod camera which is tiny.

This happened back in March when I was hungover. It was around Paddy’s day and it was my girlfriends birthday so we ended up (well at least I did) going well over my limit. Anyway, I had an idea for an ultimate sub for a while but couldn’t justify calories until I woke up and realized I needed a curer. Normally pizza is my go to if I had a couple of drinks but I decided against it that day mostly because I just wanted an epic sambo for a change. So instead, straight down to Supervalue because they make the best rolls and a few other essentials that are listed below. Not a lot of ingredients go into this, just the sheer size of it alone requires more attention than usual.



1 Sub roll. Supervalue is your best option for it

2 chicken breasts cooked in Gymchef Cajun spice

5 smoked streaky bacon

Slow roasted peppers, onions and cherry tomatoes.



Homemade garlic mayonnaise

Dijon mustard

Franks hot sauce or Piri Piri (optional)


Being hungover I wasn’t bothered with the cooking aspect so I threw everything onto the George Foreman until lit was cooked. Use two forks to pull the chicken apart, this makes it easier to eat because the roll itself is a tough Mother to tackle, so do yourself a favor and shred the chicken. Mix in a tablespoon of Hot Sauce, Piri Piri, or BBQ if using.

The garlic Mayonnaise I had made previously but it’s simple – Crushed garlic, mayonnaise and a drop of water to thin it out.

Heat the roll – ” just a little”  in the oven  and then load that bad boy up. Doesn’t matter in hat order just get it all in and Mustard the top.


Next time you’ve had one to many and decide you don’t want pizza or takeaway give this one a go – it hits the spot 10 times over just try not to make it a habit 😉



Fulfill Oats

There is a previous post from not to long ago about the perfect porridge. The main point in it referred to how oats have made a huge comeback in recent times.

Porridge has come a long way from the days when your only options depended on what was in the cupboard after the weekly shop. Whatever the brand, the end result was the same – a colourless bowl of bland grool that even Oliver Twist wouldn’t mind giving a miss.

I… could… not… stand porridge as a child. It never had any taste because, adding anything other than sugar or honey was never an option in my house (that’s no direspect to my parents, it’s just how many households ate). These days things are different. Search for “Proates” on any social media platform and you’ll see what I mean.

Game Changer 

It goes without saying that the key ingredient that makes these oats so delicious is the Fulfill White Chocolate & Cookie Dough protein bar. The combination of white chocolate and raspberries is a winner, every time!

The recipe below is tailored to my own needs but the quantities & nutritional value will differ depending on the needs/goals of each person so feel free to adjust accordingly to suit you.


80g porridge oats

200 – 300ml of unsweetened almond milk

20g vanilla whey protein powder

10g toasted flaked almonds

1 Fulfill protein bar – any flavour


5g raw Cacao powder (optional)

How to…

Toast the almonds in a dry pan over a low heat. Mix the milk and the oats then microwave for 2 minutes or more until they become fluffy or most of the milk has been absorbed. Mix on the protein powder (and cacao if using for more rich oats) crush up the bar and spread on top along with the berries and the almonds.

Its as easy as that, hope you enjoy this one. Protein bars would not usually be a staple of my diet but on occasion I will enjoy one either with oats or melted over pancakes.

I’m always intrigued trying new food combinations and concepts. Any ideas feel free to comment below.



Nandos @ Home

A few words
Hands down the nicest dinner I’ve had in a long time. The variations are endless depends on your own taste – make it at home for half the cost and double the taste. A hectic schedule that consists of work, college (and now an internship) we usually reserve this recipe for weekends when there is more time dedicated to prep!

In saying that, should you manage to have the chicken marinated the corn and sweet potatoes cooked in advance and a bag of salad handy – there is no reason why this cannot be enjoyed on weekdays too.

The Ingredients

For the sweet potatoes…

1 large sweet potato

1 bulb of garlic

20g of melted coconut oil

Cajun seasoning ( I used gym chef for this)

For the chicken…

2 breasts/fillets

Cajun Spice (gym chef etc.)

For the sides…

Corn on the cobb


The Recipe.. but first do this

Turn on the oven. Boil the kettle. Heat a griddle pan on a low heat.

    • First cut the potatoes into large wedges then roughly chop/crush the garlic and place them in a bowl with the spices, and the oil tossing them until nicely coated. Put them onto a tray and cook on a medium heat for 45 mins (or more) depending on how you like the
    • Using roughly 1 tablespoon of the spice to coat the chicken as evenly as possible. Use as much or as little as possible. When the pan is hot enough cook the chicken without any oils on both sides for 5 minutes and then turn the heat down to low and continue to let the  chicken cook through. (15 mins in total
    • Boil the corn for 8-10 minutes then drain the water and finish on the griddle pan with the chicken to get that smokey charred flavor.
    • The salad (if your having it) is easy, just rough up some red onions peppers and cherry tomatoes finish off by mixing lemon juice, creme fraiche and spice mix up to dress the leaves.

    To add even more depth of flavor use a small knob of flavoured butter. No harm in allowing 10-20 grams melt over the chicken or corn at the very end. My personal favorite is from Aldo’s own range – jalapeño chilli and lime.

    FFCreations # 12 Heuvos Mexicanos

    Like spicey food?… Then you definitely need to have these. The ingredients are simple because I have yet to go food shopping so I literally just reached for what I could from the press.

    Traditional Mexican eggs are filled with rice, fried beans and guacamole along with a while host of veggies and meat.

    Seeing as I did not have most of the ingredients above didn’t matter, just improvise instead with what you have ensuring the main ingredients are eggs & chilli. Just make it is spicy AF 🔥

    Under the ingredients list is the name of the brand & store that I purchased them in. Once again the macros are uploaded onto Myfitnesspal, just search for the heading under feastfoodcreations.


    3 medium free range eggs (Kerrigans butchers)

    1 wholemeal tortilla wrap (Tesco)

    30g light creme fraiche (Tesco light choices)

    25g grated mozzarella cheese (Ardagh, Aldi)

    50g El Paso Mild Cunky Salsa.

    2 lean smoked bacon medallions (Brannans, Aldi)

    5g coconut oil (coco loco, Aldi)

    50g red onikns, peppers & jalapenos.


    Basically just scrambled eggs.

    1. Pace the tortillas on a griddle pan and let them slowly toast away (alternatively just put the oven or microwave until soft).
    2. Roughly chop the veggies & Bacon & fry in the cover oil in a pan for 5 minutes.
    3. Whisk the eggs in a bowl with some salt/pepper.
    4. Veggies are soft add in the eggs and turn down the heat slightly stirring until the eggs begin to scramble.
    5. Add in the cheese & mix.
    6. Lay out the tortilla flat nd start with the salsa on the bottom, then the eggs.
    7. Top it off with the creme fraiche & crushed chilli flakes.

    (Tip: soft goats cheese goes really nice and adds a creamy texture if that’s your things. If not, enjoy as is)