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Hey fitness nerds!

I am so excited about this week’s newsletter.

I’ve been using Hims for a while and the fact that we are big enough for them to sponsor this newsletter is wild.

Thank you all of you genuinely!

Now let’s talk about how I had a burger once a week on a diet!

Read 🔽 below! 

🍔 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Can You Eat a Burger on a Diet?

• Article Explained Simple: Are there healthy fats?

• Top 3 Foods That are Staple in my Diet

• Healthy High-Protein Strawberry Cake Recipe

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Can You Eat a Burger on a Diet?

Here's the deal: you can eat anything on a diet. Yes, even a burger. It's all about understanding your macros and calorie needs.

Dieting isn't about completely cutting out foods you love. It's about balance and moderation.

Let's break it down with an example. Say your daily calorie goal is 2000 calories, with 150g of protein.

A typical burger might have around 700 calories and 25g of protein. That leaves you with 1300 calories and 125g of protein for the rest of your day.

You can easily fit that burger into your diet by adjusting your other meals. Maybe have a protein shake for breakfast and a big salad with grilled chicken for dinner.

The same goes for cake or any other food you might think is off-limits. It's all about fitting it into your overall calorie and macro goals.

I've been following this approach myself. Last week, I had a burger for lunch. I just made sure my other meals that day were lower in calories and higher in protein.

The key is to be aware of what you're eating.

Keep track of your calories and macros (and we have something prepared for you all to help you with that 😉 ). This doesn't mean you need to count every single calorie, but having a general idea helps.

Remember, sustainable dieting is about creating a lifestyle you can maintain long-term. If that includes the occasional burger, that's okay.

Just be mindful of your overall intake. Balance that burger with nutritious, lower-calorie foods throughout the day.

In the end, it's about making informed choices that fit your goals. You can have your burger and eat it too - just make it fit your macros.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Top 3 Foods That are Staple in my Diet

Let's talk about the three foods that are always in my kitchen. These aren't just occasional treats, but real staples that form the foundation of my diet.

1. First up, olive oil.
   
   This Mediterranean gem is a constant in my cooking.
   
   It's not just for salad dressings - I use it for cooking, baking, and even as a finish on dishes.
   
   Olive oil is packed with healthy monounsaturated fats and antioxidants.
   
   It's great for heart health and may even help reduce inflammation in the body. I always opt for extra virgin olive oil for the best flavour and health benefits.
   

2. Beef
   
   Whether it's ground, steak, or stewed, beef is a regular on my plate.
   
   It's an excellent source of high-quality protein, which is crucial for muscle maintenance and growth.
   
   Beef is also rich in iron, zinc, and B vitamins.
   
   These nutrients support energy levels, immune function, and overall health.
   
   I try to choose grass-fed beef when possible for its better nutrient profile.
   

3. Eggs
   
   These little powerhouses are a true superfood.
   
   They're incredibly versatile - I have them scrambled for breakfast, hard-boiled in salads, or as an ingredient in baking.
   
   Eggs are a complete protein source, meaning they contain all essential amino acids.
   
   They're also rich in choline, which is important for brain health.
   
   Despite old myths, eggs can be part of a heart-healthy diet for most people.

These three foods form the backbone of many of my meals. They provide a good balance of proteins, healthy fats, and essential nutrients.

Vote below to choose the diet for next week’s recipe

Healthy High Protein Strawberry Cake Recipe (makes 8 servings)

I always used to eat strawberry cake for my birthday.

And when I started to be more fitness and health conscious I stopped.

So my mum came up with this recipe.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 220 kcal

• Protein: 10 g

• Carbohydrates: 22 g

• Sugars: 14 g

• Fat: 10 g

The Ingredients

• For the Cake:

  • 200g almond flour (2 cups)

  • 60g vanilla protein powder (1/2 cup)

  • 1 teaspoon baking powder

  • 1/2 teaspoon baking soda

  • 1/4 teaspoon salt

  • 3 large eggs

  • 60ml unsweetened almond milk (1/4 cup)

  • 120ml honey or maple syrup (1/2 cup)

  • 1 teaspoon vanilla extract

  • 150g fresh strawberries, chopped (1 cup)

• For the Strawberry Topping:

  • 150g fresh strawberries, sliced (1 cup)

  • 1 tablespoon honey or maple syrup (optional)

The Instructions

1. Preheat the Oven:

   • Preheat your oven to 175°C (350°F). Grease a 9-inch round cake pan or line it with parchment paper.

2. Mix Dry Ingredients:

   • In a large mixing bowl, combine the almond flour, vanilla protein powder, baking powder, baking soda, and salt. Stir well to ensure they are evenly mixed.

3. Mix Wet Ingredients:

   • In another bowl, whisk together the eggs, unsweetened almond milk, honey or maple syrup, and vanilla extract until well combined.

4. Combine Ingredients:

   • Pour the wet ingredients into the bowl with the dry ingredients. Mix until a smooth batter forms.

   • Gently fold in the chopped strawberries.

5. Bake the Cake:

   • Pour the batter into the prepared cake pan, spreading it out evenly.

   • Bake for 25-30 minutes, or until a toothpick inserted into the center of the cake comes out clean.

   • Allow the cake to cool in the pan for 10 minutes, then transfer it to a wire rack to cool completely.

6. Prepare the Strawberry Topping:

   • While the cake is cooling, prepare the topping by tossing the sliced strawberries with honey or maple syrup if desired.

7. Serve:

   • Once the cake has cooled, top it with the sliced strawberries. Optionally, you can add a dollop of Greek yogurt or whipped cream for extra flavor.

Vote for the next week’s Recipe by clicking the button below

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