RECIPES

Double the batch on Sunday (2x oats, 2x banana, 3 scoops) = 4 portions for the whole week. Use 1.5 scoops not 2 to keep protein per portion under 40g ceiling.

Keep within 19:00 eating window. Cinnamon supports insulin sensitivity even at night. Warm meal before bed supports glycine synthesis and sleep quality.

85%+ only — polyphenols support cardiovascular health. Lower sugar load won't spike glucose. Satisfies the Lindt craving without processed additives.

Swap maple syrup for allulose (3 tbsp) to cut ~100-150 kcal from the batch with minimal taste difference. Cottage cheese isn't a flagged FODMAP trigger — should sit fine. Treat as an occasional indulgence given the chocolate shell + sweetener.

Adding skyr to eggs adds protein and keeps them silky without butter. Don't rush on high heat or they go rubbery. The whole trick is patience and low heat.

The crunch comes from cooling not from baking. Leave them 5 full minutes before touching. Can be made in batches and stored in airtight container 2-3 days.

Thinner = crispier. The mandolin makes a huge difference here. These are significantly lower calorie than regular chips and the natural sweetness is satisfying. Eat same day — they go soft overnight.

Whole-food recipe, baked not fried — good protein-to-calorie ratio. No FODMAP concerns at these portions. Almond flour swap works if avoiding breadcrumbs.

One ripe banana + 1/4 cup Greek yogurt should sit fine at these portions. Maple syrup in the compote could be swapped for allulose if cutting calories.

Ripe banana (65g split across 2 servings) is low enough not to be a FODMAP issue. Allulose works well as the sweetener in the chocolate layer.

Only 132 kcal per serving — good late-night option. Strawberries are low-FODMAP. Keep pieces in the freezer and eat straight from frozen.

Cream cheese adds richness at relatively low calories. Graham crackers are a small enough portion not to worry about. Lemon zest makes a big difference — don't skip it.

The original post listed 2g protein — clearly a typo. Estimated ~28g per serving from the actual ingredients (170g Greek yogurt + 30g protein powder). Serve right away — it deflates as it sits.

⚠️ FODMAP: garlic (3 cloves + garlic powder + minced garlic in mash) and red onion are both high-FODMAP triggers. Swap fresh garlic for garlic-infused olive oil and replace onion with chives or spring onion tops to make this gut-friendly. Everything else is fine.

Swap honey for allulose to cut ~60 kcal from the batch. Pre-portion into small jars and keep in the fridge — lasts 5 days. Any nut butter works. The chill step is worth it for texture.

Use casein or brown rice protein powder — whey doesn't set well when baked and falls apart. All ingredients must be room temperature to avoid cracking. Use allulose instead of sugar to cut ~100 kcal from the whole cake. Keeps in fridge 1 week or freeze up to 6 months.

Use a large bowl — it expands in the microwave. Swap maple syrup for allulose to reduce sugar. Add cocoa powder (1 tbsp) for a chocolate version. Can also make in muffin tins (triple batch, bake 15 min at 180°C) for weekly meal prep.

Simpler version of the existing Protein Chocolate Mousse (no chocolate shell, no vanilla). Only 240 kcal for the whole batch at 35g protein — exceptional ratio. Use allulose to keep calories low. Cottage cheese is fine for your FODMAP profile (not a fructan or GOS trigger).