Protein Muffin Recipe

Here’s the recipe for my world famous Chocolate Protein Muffins, so you can have your cake and eat it too, and still not get fat! Watch the video of me baking these at the bottom of this post.

I managed to burn these ones a little.

Makes 12 muffins.


3.5 Cups of Oats
Alternatively, substitute some muesli instead.
1.5 Cups of Skim Milk Powder.
5 Scoops Chocolate Protein Powder.
Whey Protein Isolate is best, but use whatever you have.
(I used 4 scoops in the video but have since increased for extra protein and extra chocolatelyness).
2 Egg Whites.
1 Cup of Apple Sauce.
You can reduce the amount of Apple Sauce if you prefer a drier texture.
1 Cup SUGAR FREE Maple Flavoured Syrup.
0.25 Cup of Juice – Orange, Cranberry, Pineapple, or whatever you have.
1 Teaspoon of Vanilla Essence.


Preheat oven to around 325°.
Mix all dry ingredients together in a large bowl, ensuring the ingredients mix evenly.
Beat the egg whites with a fork, then add applesauce, syrup and vanilla. Stir well!
Pour liquid mixture into the bowl of dry ingredients and blend together.
Prepare muffin tray with non-stick spray (canola or other) and add mixture using a table spoon or similar.
Bake until edges are crisp and brown. Check regularly and make sure they do not burn!

Ask Dave: Your Fitness & Nutrition questions answered

I have two new topics courtesy of my Ask Dave page.

Hi Dave

Is it possible for you to post a typical days diet online? Im wanting to become muscular but ultimately would prefer to do it as a vegetarian, but im not sure what to cook for meals.

Have a look at my blog about Vegetarian Fitness and Nutrition from a few weeks ago.

I think vegetarian bodybuilding is a little bit of a challenge and a slower process compared to bodybuilding with the usual recommended diet. It’s definitely possible to pack on some muscle though with the right training program and the right meal plan. The blog post I linked to will give you a good place to start, and I’ll be offering meal plans through the website soon for a reasonable price.

Just quickly here’s a recipe to show how easy it can be to whip up a good vegetarian dinner.

Take 1 x can of chickpeas, 4 bean mix, or whatever takes your fancy and pour it into a saucepan.

Add a little extra water, maybe a 1/2 of the can again.

Mix in a tablespoon of tomato paste, and add spices to taste. I use a pre-mixed set of spices plus a dash of curry powder.

Keep this on a high heat and stir every now and then. After a little while when it is boiling up nicely, reduce the heat, leave the lid on the sauce pan and let it simmer until most of the water has evaporated out. You can add some cauliflower or any other vegetable you like as well.

Serve this with some salad, roast or steamed vegies. You could have some tofu or some other soy product as well.

Now on to the second question!

Im 16 years old and I started doing modelling last year. I then had a injury to my hip and just recently had surgery. I really want to tone up and get a top models body by not bulking up and getting really muscly. Do you think you could make a program for me?

I’ll be offering training programs through the website soon. In the case of someone recovering from an injury and surgery though, an online program is not advisable. Your trainer really needs to have the full details of your injury and surgery in order to proscribe a set of exercises that will encourage recovery and not risk aggravating the condition, and of course will need to closely supervise your workout sessions.

For toning up and especially for those new to training or returning to training after injury I am big fan of bodyweight resistance training, combined with some weight training for a total workout. Cardio and good nutrition is also essential.

As far as bulking up and becoming too muscular, this is a common concern amoungst women but I can assure you it will not happen by accident! Developing a highly muscular bodybuilder’s physique is a very difficult task. If it was easy, every guy in the gym (myself included) would be a LOT bigger.

Keep those questions coming in!