The best start to the day is a delicious, guilt-free breakfast and we LOVE pancakes!

These Protein Pancakes are the best!


1 scoop protein

1-2 pieces grated dark chocolate

20g ground oatmeal

1 egg or 2 egg whites

Vanilla extract

1 tsp baking powder

1 tablespoon Water

Macros: 275 calories, 32g protein, 24g carb, 6 fat!

Mix all ingredients together to form a heavy batter…add more water if to thick  and cook in a non-stick frying pan just as you would regular pancakes.

Tip: if your pan isn’t the best, you can wipe the pan with a little bit of coconut oil to make sure it doesn’t stick!

You can pimp up your pancakes by topping with fruit, Greek yoghurt, sugar-free chocolate syrup or some more chocolate bits!


Dieting doesn’t have to mean missing out on time with family and friends.

Instead of staying at home and feeling sorry for yourself missing out on a delicious restaurant meal, let us give you the knowledge so you can be social and eat out but do it the NutriEats way. Follow our surefire tips to help you stick to your Diet when Eating out!

Don’t Drink Your Calories

Cutting out soda, sweet tea, and alcohol is one of the simplest strategies to reduce overall calories when dieting. If you follow this tip at home, simply carry it with you to any restaurant meal. Choose calorie-free options such as water or a diet soda, instead of wasting your calories on liquids.

Take Control of Your Meal

When dinning out do not be afraid to ask the Waiter to hold the butter, skip the sauce, and bypass the oil so you can stay on track, Despite being grilled or roasted, steaks and fish are often cooked in butter and oil which are just an unnoticeable calorie-booster never be hesitant to speak up about your preferences when ordering at restaurants. Never feel obligated to accept a meal other than what you originally planned, you are paying for it so you should get what you want.

Don’t let the bread basket that greets you at the table be your downfall. Remember, snacking counts! While it’s easy to slowly nibble on these not-so-nutritious snacks, they disappear quickly, which can add unwanted calories fast. Take charge and simply inform your server ahead of time that you’re not interested in the freebies or bread. This will place the unnecessary calories out of reach.

Eat protein, veggies, and then carbs—in that order

You don’t necessarily need to eat your macros in this order bite-for-bite, but you should focus primarily on consuming both your protein and vegetables before moving on to your starchy carbohydrates.

Protein and high-fiber vegetables will help to slow down digestion, which leaves you feeling fuller, faster. By placing an emphasis on these two items from the start, you’re less likely to overindulge in a creamy, sugary, fatty dessert because you’re already full.

We hope these simple tips will help you to stay on track while still eating out as often as you want and never missing out on an important social occasion.


We are a Kenyan-based health and lifestyle blog. From the latest and greatest nutritional and health products to cutting-edge weight loss, fitness and lifestyle coaching, NutriEats will be all that you need to ensure you are on the right track to becoming the best version of You, you can be!

It’s easy to just let go when you are on holiday because you want to relax, forget about your worries and experience new things. We show you


  1. Quality Over Quantity – Try to avoid buffets or bottomless spreads. When you are choosing where to eat, limited portion sizes can leave you feeling consciously satisfied and not overly-full. When we eat at buffets, we feel overwhelmed with choice and therefore have the tendency to over-fill our plate and want to get our money’s worth and returning for seconds, thirds and fourths. Remember – its quality over quantity!


  1. Save Space for Dessert – If you have a few sweet treats or that you would like to indulge in or try, make better choices for you main meal. For example, grilled seafood with veggies or salad is a good option if you really want to have that chocolate mousse. It’s all about leaving space for the things you want to indulge in so that you can enjoy them guilt-free, knowing that you haven’t over-done it.


  1. Avoid Unnecessary Add-ons – Unnecessary ingredients tend to add up. Things you should be on the look-out to avoid include salad dressings, bar snacks, table bread, syrups, croutons and various other condiments. Another thing you should note is there is no harm in asking for your food to be cooked in a little less oil, getting your salad dressing on the side and substituting salad/steamed veggies instead of fries.


  1. Don’t Drink your Calories – Did you know that a milkshake can have over 800 calories in it?  For the same amount of calories, you can eat a steak dinner! Drinking your calories (alcohol, dairy-based or other-wise) doesn’t fill you up the same way a meal would and leaves you wanting for more. If you are looking to enjoy a few drinks, substitute sugary, high calorie mixes with diet, sugar-free options or sparkling water.


  1. Stay Active – Holidays are not all about food. Try to occupy your time trying out fun, interesting activities. You don’t have to be in a hotel gym – you can go on hikes, walk about the town sightseeing, sign up for some water sports – the list is endless. Ask your hotel concierge what fun, local adventures are available!


  1. Prepare in advance – Pack some of your favourite familiar healthy snacks or protein bars. You never know, when travelling – you may feel famished in various circumstances and wont have to resort to unhealthy options because of lack of choice/availability  – these are always lifesavers that keep you satisfied until you have the choice to eat something nutritious and healthy.
  2. Guilt-free is stress free – Remember, at the end of the day you are on holiday – indulge a little and don’t feel guilty about letting your hair down. You may fall off the wagon slightly but remember you are human – the best you can do is balance it out. If you slip up a few times, don’t regret or dwell on it! Enjoy your holiday!


The diet is based on the theory that nutritional needs vary by blood type but Researchers found there is no link between response to the diets and blood type – the results were dependent upon a person’s ability to stick to the diet. The theory behind the Blood Type Diet is not valid, new research suggests. Science behind the popular diet does not add up.

The researchers took an existing population of mostly young and healthy adults who provided detailed information about their usual diets and provided fasting blood that was used to isolate DNA to determine their blood type and the level of cardio-metabolic risk factors, such as insulin, cholesterol and triglycerides.

Dr. Ahmed El-Sohemy, Associate Professor at the University of Toronto says that a previous lack of scientific evidence doesn’t mean the diets didn’t work.

“The way an individual responds to any one of these diets has absolutely nothing to do with their blood type and has everything to do with their ability to stick a diet and the fact that they are cutting out and restricting certain foods.”

The researchers found the associations they observed between each of the four blood type (A, B, AB, O) diets and the markers of health are independent of the person’s blood type.

There is a difference between a diet and a lifestyle. Diets are quick fixes and make you cut out and restrict foods, and also create unhealthy eating behavioural habits such as binging when you do actually eventually end up eating “forbidden” foods.

The NutriEats diet plan is a LIFESTYLE.



We always want a sweet snack! Its easy to succumb to refined carbs and high-sugar items. But they just leave you feeling full and bloated after.


    •       3 scoops Vanilla Whey Powder (Recommend Optimum Nutrition)

    •       1 1/2 tsp cinnamon

    •       2 eggs

    •       1/2 cup pumpkin puree (you can used canned or can substitute for pureed carrots)

    •       2 tbsp Stevia/ Sweetener of choice

    •       1/4 cup dark chocolate chips

    •       1/8th cup raisins

    •       1/2 tsp baking soda

    •       1/4 tsp ginger

    •       1/2 tsp nutmeg


    1      Preheat oven to 400 degrees

    2      Mix all dry ingredients together

    3      Mix all wet ingredients together

    4      Mix all ingredients

    5      Put into muffin tray

    6      Bake for 25 – 30 mins

Remember, you can always fill your muffins with whatever you have – from fresh cranberries to flaked almonds or desiccated coconut, go with what you fancy! Experiment – otherwise you’ll never discover! Simple! Happy Baking! 🙂


Vegetarians often gravitate toward high-carb high-fat, low-protein diets because of the lack of knowledge of protein sources or lack of availability of quick and easy options.

In our previous article of Top 5 Weight loss Myths, we talk about the importance of high-protein diets.

Below are 10 convenient protein sources for those looking to avoid meat.


Protein : 23 g per 8 oz. serving

Made by straining away the liquid, thicker Greek-style yogurts contain about twice as much protein as regular versions. You’ll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.


Protein : 14 g per 1/2 cup serving

This curd cheese is loaded with casein protein—a slow-digesting protein that supplies you with a steady supply of vital amino acids. especially before bedtime.


Protein : 6 g per 1 large egg

These white orbs are near-perfect food. That’s because the biological value – a measure of how much protein from the food can be incorporated into proteins in the body – of an egg is higher than that of nearly any other item.


Protein : 20 g per 1 cup serving

Beans are a fantastically cheap source of protein, and of the most commonly available canned legumes, beans lead the way. Each cup also supplies an impressive 10 g of dietary fibre.


Protein : 13 g per 1/4 cup serving

Bags of inexpensive dry lentils are a sure-fire way to ramp up your intake of protein, fibre, and a range of vital minerals.


Protein : 8 g per 2 tbsp serving

Though not as trendy as other nut butters like almond, peanut butter still leads the way in the protein department.


Protein : 12g per 3 oz serving

If you’re looking to embrace meat-free living, slabs of tofu can make sure your protein intake doesn’t suffer too much!


Protein : 8 g per 1 cup serving

Among whole grains, South American quinoa is a rarity in that it contains a full arsenal of essential amino acids, meaning that it’s a complete protein so is great on a vegetarian diet to help meet protein requirements


Protein : 7 g per 1 cup serving

While protein is not abundant in most vegetables, frozen green peas contain enough that you’ll want to keep a bag in the freezer at all times. They’re also a good source of fibre to help keep cravings for junk food at bay.


Protein : 24g per  1 serving (30g)

Whey protein a fantastic easy and convenient and easily digestible source of protein which can be used for more than shakes try mixing it into yogurt, oatmeal or even muffins and other baked goods and desserts to increase the protein content.


When it comes to nutrition and weight loss, its easy to confuse facts and just go align with what everyone else is saying and doing.

Here are some of the most common misconceptions we come across:

Eating Carbs at night will make you fat – Who told you that?!

A commonly held belief in the weight loss arena is you should not eat any carbohydrates after 6 pm because they suddenly turn to fat after this time, or because you’re not as active in the evening and are going to bed soon after your body doesn’t require carbs. Your body is always working even while you are asleep – therefore you are still burning calories and carbs are actually stored as glycogen in the muscles and liver. Carbs ONLY get converted into fat when you have eaten too many total calories. Therefore, there is no magic hour in which your body decides that incoming carbs must be stored as fat. Carbohydrates at night don’t make you fat – it is consuming too many total calories that do!

Eat every every 2 to 3 hours to boost your metabolism – Consistently hungry or consistently overeating?!

When looking to loose weight or eat healthier one might be quick to jump on the ‘multiple meals per day’ mindset. People tend to think that it’ll give them a metabolic boost and speed up fat loss. The thing to note here is that the metabolic spike you get after eating is going to be directly proportional to the amount of calories you consumeregardless of if you are eating all your daily calories at once or spread out. What is important is that you are sticking to your total calories for the day – the number of meals it takes you to reach that number matters far less. All it boils down to is personal preference and convenience. The key is to choose a meal frequency that fits your lifestyle, so don’t stress missing a meal.

You need to go on a Detox – Extremes are Irresponsible & Unsustainable!

Think twice before jumping on the latest detox bandwagon. You only lose weight because they’re notoriously low in calories and protein, so while you may think you’re losing weight and ridding your body of built up chemicals and toxins, you are actually encouraging your metabolism to crash – meaning you set yourself up for fat gains down the road by rebounding and putting on more weight than when you started! Your body does a fine job of detoxing and cleansing itself every single day. The key is to make your change a Lifestyle so it is sustainable, not short term and the fat won’t creep back!

Fat makes you Fat – Not true – NO FAT keeps you fat! 

Eating fat won’t make you fat, consuming too many calories does! The key is moderation, so don’t make the mistake of dropping your fat intake too low. Extremely low-fat diets are a HUGE mistake. Not only do fats provide your body with energy and control your hunger levels, they also help transport vitamins through your bloodstream and absorb them into your body. Essential fatty acids such as those found in seeds, nuts, and some fish, such as salmon and sardines, play a part in brain development and a boosted immune system. Balance your fat intake by eating a balanced intake of unsaturated fats, such as avocado, olive oil, nuts and seeds, and a limited amount of saturated fats, such as butter and coconut oil – which do have their benefits too! If you want to lose fat, you need to eat fewer calories and/or burn more calories. Simple!

Too much protein is bad for you – LIES!

Some say that a high protein intake can “leach” calcium from bones and cause osteoporosis, or that protein can destroy your kidneys, however, there really isn’t any evidence to support these claims. Protein in fact is probably themost important macronutrient of all. It is a component of every cell in your body. You need it to make enzymes, hormones and it is also the building block of bones, muscles, cartilage, skin, and blood. Our body uses it to build and repair tissue as well. It also has the highest thermic effect of all macros – meaning 20-35% of protein calories consumed are actuality burnt up through processing it alone. Protein also increases satiety at meals, which means it helps you feel full and therefore you eat less throughout the day. High-protein diets can also have positive results on the body’s blood lipids, glucose levels, and muscle-to-fat ratios. So don’t be afraid of a little extra protein – in fact you are probably eating way too little as we speak!

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