Recipes are like weapons you keep in your arsenal to help you fight a war. You need to know when to use them and what their advantages are to fully maximize their potential. Another thing you need to be aware of is calories. You can eat 2000 calories of just Nutty Gritties Sports Mix in one day and if your maintenance calories are above 2000 calories then you would lose weight no matter what. 

The first step to fighting this war is figuring out your maintenance calories using calculator.net. Then eat 500 calories below your maintenance to lose 0.5kg per week. 

The second step is eating the right amount of protein. You should eat anywhere from 1.5-2g of protein per kg of body weight daily in order to gain muscle optimally. Now that’s where we come in!

Chocolate Banana Smoothie:

Who doesn’t love a good smoothie to start the day off? Smoothies are awesome. They are easy and quick to make. If you make them right, they’re really healthy. And you can drink them to work in the mornings if you are getting late. So here is our smoothie for weight loss and muscle gain:

The ingredients you will need for this recipe are:

1 Banana

1 Scoop Chocolate Whey Protein

1 Tbsp Creamy Peanut Butter

20g Nutty Gritties Super Seeds Mix

250ml Milk (any of your choice)

50g Ice

Method:

Put ice in a blender and blend until ice is crushed

Add milk before other ingredients to avoid clumping

Add all other ingredients

Blend

Enjoy!

Macronutrients:

Banana - 100 calories (1g protein)

Whey protein - 120 calories (30g protein)

Peanut butter - 100 calories (4g protein)

NuttyGritties Super Seeds Mix - 140 calories (5g protein)

Milk - 150 calories (8g protein)

Total calories: 710 calories

Protein: 48g protein

Chocochip oatmeal:

Oats have a nickname: versatility. You can do anything with oats--make oatmeal, make cookies, and add them to your smoothie. However, before adding them to everything, you should master the oatmeal first. The oatmeal truly lives up to its name of being an oatMEAL. This recipe has everything to make your oats tasty, healthy, quick, and easy; and it's the best weight loss recipe! 

The ingredients you will need for this recipe are:

250ml Milk

100g Unflavored Old-fashioned Oats

25g Nutty Gritties Sports Mix

15g Chocolate Chips

1 scoop whey protein

1 tsp cinnamon powder

1 tsp vanilla extract

1 Banana

Method:

Add 250ml milk to a blender

Add 1 scoop of whey protein 

Add 1 teaspoon of vanilla extract

Add 1 teaspoon of cinnamon powder

Blend for 5-10 seconds

Transfer to a pot on low heat

Let it heat slowly for 3 minutes

Add 100g unflavored old-fashioned oats

Stir for 2 minutes

Pour into a bowl

Add 15g of Chocolate chips

Stir to mix well

Add 1 chopped Banana

Add 25g NuttyGritties Sports Mix

Enjoy!

Macronutrients:

Apple - 100 calories (1g protein)

Chocolate Chips - 70 calories (0g protein)

Whey protein - 120 calories (30g protein)

Oats - 375 calories (25g protein)

NuttyGritties Sports Mix - 140 calories (5g protein)

Milk - 150 calories (8g protein)

Total calories: 950 calories

Protein: 69g protein

Greek Yogurt Bowl:

Greek yogurt is like life. It is what you make of it. You can add chocolate milk to a greek yogurt bowl and it becomes chocolate flavored. You can add mango milk to a bowl and it will become mango flavored. The best part of it is that greek yogurt pairs well with everything: fruits, dry fruits, or seeds. So we add everything to it!

The ingredients for this recipe are:

350g Greek Yogurt

100ml Chocolate Flavored Milk

1 Scoop Whey Protein

1 Banana

50g Nutty Gritties Mom’s Superfood Mix

Method:

Add 350g of Greek Yogurt to a bowl

Add 100ml Chocolate Milk

Add 1 scoop of whey protein

Whisk until combined well

Chop and add 1 banana

Add 50g of Mom’s Superfood Mix

Enjoy!

Macronutrients:

350g Greek Yogurt - 180 calories (36g protein)

100ml Chocolate milk - 100 calories (3g protein)

1 Scoop Whey protein - 120 calories (30g protein)

1 Banana - 100 calories (1g protein)

50g NuttyGritties Mom’s Superfood Mix - 250 calories (8g protein)

Total calories: 750 calories

Total protein: 78g protein