My BIG Project reveal | The CWF Real life nutrition guide

Everything you need to know about it!


It’s been a long time coming….. and I swore I would never open that can of worms, or cross that bridge but here we are….

 The first ever CWF meal plan and nutrition guide is finally here! 🎉🎉

50 pages of information and education written by yours truly to fully help you understand your body, nutrition and how to meal plan! 

It includes 2 MEAL PLANS with detailed macro friendly meals, focusing a lot on micro nutrients and woman’s health. 

WHY you ask? And why NOW?

Because after a few weeks into the first challenge, the girls were killing it, smashing their workouts but the ONE thing holding them back was nutrition? “They could’ve gotten better results if their nutrition was better”, “workouts were great, but my nutrition wasn’t” and I wanted to change that. 

By providing a detailed informational healthy eating plan, that if you are in the middle of exams, started a new job, moved house and everything in between you have your plan and your meals prepared and zero excuses! 

In this Ebook, you will find:

Table of contents

What you won’t find in this book:

  • Difficult to follow, time-consuming recipes which long lists of glorified ‘superfood’ ingredients that you have to source from a niche supermarket or foreign country.
  • A restrictive set of dietary rules, health fads or extreme diets.

Few important notes: 

1. By purchasing this ebook, you will receive a discount code to get R100 off any product off the @naturesnutritionsawebsite.
2. If you purchase this, you will get any of my other 2 training ebooks HALF PRICE! (Next week only!)
3. If you have already purchased my training ebooks and partook in my first challenge you can get the other ebook for half price (when purchasing this one) (Next week only)

This plan will go on sale on Monday, the 6th of August. 🎉🎉🎉🎉

To buy the guide

Email me at for more info


My 4 favorite smoothie Recipe’s

In collaboration with Nature’s nutrition.


If you have been following me for a while, in bits and pieces I’ve shared how I struggle with eating certain texture’s and colours, which mostly influence fruit and veg.

So when Green powders drew my attention on the market I was intrigued, something perfect for me. As it will be much easier for me to drink my micro nutrients. So you can understand my excitement when Nature’s nutrition reached to me to review one of their products!

I did it live on my insta stories and people loved my live taste test review, especially when I described the taste as ‘it taste’s like health’. haha

After some tips and tricks I decided to add it to some smoothies, and who else to call but my raw living smoothie making QUEEN of a sister Anneke.

This girl knows her smoothies in and out and honestly, I’m not lying, but as I’m typing this she’s just making smoothies behind me, and of course I ordered one 😛

Okay back to the OG post and recipe’s, after I received the special ‘powders’ I gave her a WhatsApp Image 2018-07-24 at 08.49.29call, we set a date and I went to go visit her with my basket full of goodies at her flat in Stellenbosch to teach me her ways.


Here are her 2 favorite smoothies recipes:

  1. Green smoothie
  • 2 cups baby spinach
  • 1 tbsp Almond butter
  • Half cup almond milk
  • 1 frozen banana
  • 1 scoop Super Greens & Reds powder

2. Glowing green smoothieWhatsApp Image 2018-07-24 at 08.49.31

  • Half cup pineapple
  • 2 cups baby spinach
  • 1 frozen banana
  • 1 tsp honey
  • Half cup almond milk

My personal favorites:

3. Very Berry

  • 2 cups baby spinach
  • 1 frozen banana
  • 2 cups frozen Mixed Berries
  • Half cup of water
  • 1 scoop Super Greens & Reds powder

4. Protein Smoothie

  • 1 cup water
  • ¼ cup oats
  • 1 serving protein powder
  • 1 tsp nut butter
  • 1 frozen banana
  • ¼ cup ice
  • and cinnamon to taste.

Full review on the Nature’s nutrition Super green & Reds in Citrus Berry flavor. 

Taste: I love everything that tastes like citrus, that being said, your smoothie should have the same taste. If you put this in with chocolate/Banana/peanut butter, you will taste it and it won’t go together so well. It goes the best with frozen berries for me personally.

Texture: This was the tough part, not like I struggle with this enough already with normal food, but just stirring it with water is not enough with this powder, you need to blend it with other textures and preferably with a blender or shaker then you won’t taste it all. Oh and it has a ‘brown’ color and will change your smoothie into that color as well, and it won’t be green anymore.

Benefits: Like I said in the beginning of this blog post, I really struggle with getting in my greens and have my whole life so having this around is definitely a life saver. By drinking this I am getting nutrients from plants I never would have eaten otherwise.

WhatsApp Image 2018-07-24 at 08.49.32

Including these:

  1. 300mg Vitamin C
  2. 10g plant protein
  3. Dairy free probiotics
  4. 223mg Potassium
  5. 40mg Calcium
  6. 17mg Iron
  7. Its Vegan friendly
  8. High fibre
  9. Preservative free
  10. <80 calories per serving

Will I include this in my daily routine? I had the best intentions to become a green smoothie drinking morning person, but to be honest in winter I’ve struggled with that, when It’s cold, I just want a bowl of warm oats and coffee. But I will definitely try and incorporate it more in the summer!

Again a big thank you for Nature’s nutrition for giving me the chance to review this product! A must for everyone’s daily routine, pantry and life!








Banana Protein Pancakes are a healthy breakfast with five simple ingredients that taste amazing and fill you up! Egg whites, protein powder and ripe bananas make up these low-fat and low-carb pancakes, for a complete and wholesome meal under 200 calories.
Serves: 8
  • 2 (20g each) scoops vanilla protein powder
  • 1 large very ripe banana
  • ⅛ tsp. cinnamon
  • ¼ tsp. baking powder
  • ¼ tsp. salt
  • 2 eggs
  1. In two clean bowls, separate the eggs carefully so none of the yolk gets into the egg whites. Beat the egg whites on high for 2 minutes until they form soft peaks. (It is important that your bowl or beaters don’t have any oil, fat or yolks on them, or the egg whites won’t form peaks. Soft peaks are defined as barely holding their shape. The peaks flop over immediately when the beaters are lifted.)
  2. Add the remaining ingredients to the egg yolks and beat until smooth. Gently fold ⅓ of the egg white mixture into the banana mixture until roughly combined. Fold half of the remaining eggs whites into the mixture and finally the last portion until everything is well combined.
  3. Heat a skillet over low heat. Scoop ¼ c. of the mixture onto the skillet and cook for 60-90 seconds on each side.
  4. Serve immediately.
  5. OPTIONAL: Top with fresh fruit and/or ⅓ c. plain non-fat Greek yogurt mixed with 1 Tbsp. honey.

Fluffy Greek Yogurt Pancakes

Healthy Banana Bread

Want to make someone’s day? Bake them some banana bread! Just yesterday, I said, “I’m going to bake some banana bread,” and watched a full-grown man’s eyes light up like a kid’s on Christmas morning.

Banana bread is one of those classic, comfort food recipes that fills the whole house with warmth and makes everything better. Banana bread is magic.


    Prep Time:

      10 mins

        Cook Time:

          55 mins

            Total Time:

              1 hour 5 minutes


                  1 loaf


                    • ⅓ cup melted coconut oil or extra-virgin olive oil or high quality vegetable oil
                    • ½ cup honey
                    • 2 eggs
                    • 1 cup mashed ripe bananas (about 2 ½ medium or 2 large bananas)
                    • ¼ cup milk of choice or water
                    • 1 teaspoon baking soda
                    • 1 teaspoon vanilla extract
                    • ½ teaspoon salt
                    • ½ teaspoon ground cinnamon, plus more to swirl on top
                    • 1 ¾ cups whole wheat flour
                    • ½ cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins, chopped dried fruit or fresh banana slices


                    1. Preheat oven to 180 degrees Celsius and grease a 9×5-inch loaf pan.
                    2. In a large bowl, beat the oil and honey together together with a whisk. Add the eggs and beat well, then whisk in the mashed bananas and milk. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 10 seconds in the microwave.)
                    3. Add the baking soda, vanilla, salt and cinnamon, and whisk to blend. Lastly, switch to a big spoon and stir in the flour, just until combined. Some lumps are ok! If you’re adding any additional mix-ins, gently fold them in now.
                    4. Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon. If you’d like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.
                    5. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean (typically, if I haven’t added any mix-ins, my bread is done at 55 minutes; if I have added mix-ins, it needs closer to 60 minutes). Let the bread cool in the loaf pan for 10 minutes, then transfer it to a wire rack to cool for 20 minutes before slicing.


                    *OIL OPTIONS: I love coconut oil here. I used unrefined coconut oil and can hardly taste it in the final product. Olive oil might lend an herbal note to the muffins, if you’re into that. Vegetable oil has a neutral flavor, but the average vegetable/canola oil is highly processed, so I recommend using cold-pressed sunflower oil or grape seed oil if possible.

                    5 Min No Bake Protein Bars

                    I rarely ever buy protein bars unless I’m on the go and not prepared. Protein bars are SO simple to make. I don’t think people realize how easy it is! This recipe requires no baking and will take you less than 10 minutes. Seriously! Time yourself.

                    The only thing this recipe does require is a pot to heat up and thin the peanut butter.


                    Here’s how it goes:


                    • 1/2 cup peanut butter (I use crunchy for added texture)
                    • 1/2 cup honey
                    • 2/3 cup oats
                    • 2 and 1/2 scoops protein powder
                    • 2 tbsp water (if needed)
                    • 1/3 cup dark chocolate chips

                    First, heat the peanut butter and honey in a pot on medium to low heat until it’s thin. Then remove from heat, add your protein powder and oats, and mix up. You may need to add a little water as the mixture will get super thick. Only add a tsp at a time until it reaches a consistency that is relatively hard but will be easy to mold.

                    I put the mixture into a glass dish and press it out into a square. Heat up your chocolate chips (I use 30 sec intervals in the microwave mixing in between- usually takes 90 secs total), and cover the top of your protein bars with chocolate. I throw them in the freezer for 30 mins to an hour to harden then cut six lines down and one across for a total of 14 bars. After enjoying 1 (or 2 or 3) keep in the fridge.

                    Yea, that was it. I know. Too good to be true you may be thinking? Think again. These are everything you’ll ever dream of. Enjoy!




                    COURSE: SNACK
                    PREP TIME: 15 MINUTES
                    COOK TIME: 5 MINUTES
                    TOTAL TIME: 20 MINUTES
                    • 1/2 cup raw sugar or brown sugar
                    • 1 1/2 cups honey
                    • 1/3 cup coconut oil
                    • 1/4 tsp fine sea salt
                    • 1 cup 100% all natural crunchy peanut butter
                    • 2 tsp vanilla extract
                    • 4 cups crisp rice cereal
                    • 2 2/3 cups old fashioned oats
                    • 2/3 cups ground flax seed
                    • 1/2- 1 cup mini chocolate chips


                    1. In a large bowl, combine your oats, crisped rice cereal, and ground flax seed. Stir with a large spoon until well combined. Set aside.
                    2. Measure out sugar, honey, coconut oil, and sea salt and place in a sauce pan over medium heat. Bring it to a boil. Stirring the whole time, boil for exactly 1 minute so mixture combines and sugars dissolve. Take pan off the heat and add in the crunchy peanut butter and vanilla extract. Stir until smooth. Pour this Peanut buttery honey deliciousness over your oat/rice crispy mixture. Stir until well combined.
                    3. Let this mixture sit for about 5-8 minutes. Meanwhile, Grab a large cookie sheet, and some baking paper. Place cookie sheet on a large piece of baking paper and trace around the outside of it. Cut it out and place this on the inside of your cookie sheet. It should fit perfectly. This will help later to keep the granola bars in one piece before cutting up.
                    4. Next pour out granola bar mixture onto cookie sheet. Press with a second cookie sheet so it is flat. Then immediately spread your chocolate chips on the top and press again.
                    5. Allow to cool. You can add it to your fridge or leave on counter to cool. Once the bars have cooled completely, slide solidified mixture out of your pan. Now take a cute knife and cut the bars into the size of your choosing.