3 questions to ask yourself if you’re often hungry before bed

hungry before bed

One of the most common ‘rules’ you hear when it comes to losing weight – or maintaining it – is “do not eat after x o’clock.” Sure, there is definitely some truth behind this. After all, eating a large meal before bed can lead to an uncomfortable feeling, acid reflux and digestive issues. But what if you’re regularly hungry before bed? Going to bed when you’re hungry is not exactly a recipe for a good night sleep. So should you eat something or not?

3 questions to ask yourself if you’re often hungry before bed

Below, we’ve listed three questions you should ask yourself if you’re often hungry before bed:

#1. What does your breakfast look like?

While many people have a tendency to skip it, breakfast can really set the tone for the rest of your day. Indeed, it is the most important meal of the day. After all, breakfast is what activates your digestive system. If you wait (too) long before having your first meal, chances are you’re hungrier later on – which can also result in you getting hungry before bed. Are you not used to having breakfast? Or do you find it difficult to get something in your stomach that early in the day? Try experimenting with having a bowl of yogurt, a banana or a smoothie for breakfast, and see how you feel afterwards.

#2. What do you eat in the course of the day?

When you notice that you’re often getting hungry before bed, this can simply be because your body is trying to tell you that it didn’t get enough nutrients or energy that day. This is most likely the case when you’re skipping meals or are not eating enough. At any given day, you need at least three complete meals. A complete meal means that it needs to contain a combination of the three macro nutrients: carbohydrates (including fibres), proteins and healthy fats. Aside from that, you can make these meals as simple or complicated as you wish. Depending on what your day looks like (or how much energy you need) you can add some snacks between those meals.

#3. Are you actually hungry, or just craving something specific?

Have you gone through the first two questions and determined that despite the fact that there is nothing wrong with your eating habits, you still regularly experience hunger before bedtime? Then ask yourself this: Am I really hungry or am I just craving something? Personally, I can get through a whole day without any cravings, but I always crave chocolate after dinner – and I don’t think I’m the only one! In this case, it’s better to just give in to your craving and have that piece of chocolate, instead of trying to eat something else that will not remove that craving for chocolate anyway. I know we should enjoy chocolate while we still can, so yes, I have a little piece every day (sometimes a big one). On the other hand, you could actually be hungry. Maybe you have been more active than usual that day, meaning you burned more calories and therefore need to eat a bit more. You should also consider the possibility that you’re in the so-called luteal phase of your menstrual cycle. During this phase, which occurs in the days before your period starts, your body burns more calories than it usually would – yes, even when you’re not active. This is why many women do not only experience pms symptoms before they start shark week, but also a need for more food and more sleep. In that case, it is perfectly fine to have something to eat, as long as you give your body at least an hour (preferably two) to digest it before hitting the hay.

Final thoughts

If you’re often hungry before bed, this usually means you’re either not eating enough during the day, or you’re not eating complete meals and missing out on important nutrients. Or you’re just craving something (and it’s totally okay to give in to that – with control, of course). That said, you should never go to bed hungry – you’ll only end up waking up cranky.

Try out these proteine snacks after your workout!

When I cycle back home after my workout, my stomach often starts to growl. I played hard so my body needs a refill! In order to prevent me from lying down on the couch with a pack of cookies, I make sure that I always have a number of healthy protein snacks ready. You make these snacks in no time, but they are super tasty and healthy! Win-win, right? 🙂



  • 140 grams of crushed ice
  • 240 milliliters of milk (for example almond milk)
  • 1 scoop of coffee caramel whey protein
  • ½ banana

The method of preperation: 

The preperation is easy peasy, put all the ingredients in the blender and mix it until it’s smooth. Straw in it and your protein frappé is ready!

proteïne rijke snacks



  • 180 grams of oat meal
  • 50 grams of whey protein
  • 120 grams of a banana
  • A pinch of sea salt
  • 1 tsp of cinnamon
  • 20 milliliters of honey
  • 60 grams of peanut butter
  • 30 grams of dark chocolate

Method of preperation 

  1. Crush the oat flakes.
  2. Put the oat flakes in a bowl with the protein powder, sea salt and cinnamon.
  3. Mash the banana and add it to the bowl.
  4. Put the honey and peanut butter in a bowl and put them in the microwave for 30 to 40 seconds to soften.
  5. Add these to the other ingredients.
  6. Knead the whole into a mixture.
  7. Finely chop the chocolate and add it to the mixture.
  8. Make 12 equal balls, put them on a plate and let them set in the fridge for at least 15 minutes.

Tip: do you want to keep them for a longer period? Put them in the freezer! 

What do you eat after a good workout? I’m curious! I’m definitely going to make one of these snacks for my workout tomorrow. Let us know what you think about the recipes in the comments! 

3x snacks for the vegans out there!

The weekend is the perfect time to make some snacks for the upcoming week! You benefit from it all week. Today we share three delicious vegan snacks, that are also healthy! You get a snack, you get a snack, everyone gets a snack!

vegan snacks



  • 1 banana
  • 60 grams of oat flakes
  • 25 grams of dark chocolate
  • 1 tsp cinnamon
  • Pinch of salt

Method of preparation 

  1. Preheat the oven to 180 degrees Celsius.
  2. Mash the banana and chop the dark chocolate in pieces.
  3. Put all the ingredients in a bowl and mix it together. You can now make the cookies and place them on a baking sheet with baking paper.
  4. Slide the baking sheet into the oven for 25 minutes.  Turn the cookies after 25 minutes and then leave them in the oven for 5 to 10 minutes.
  5. Now add everything together and let it cool. You can keep them in a preserving jar or other airtight box. YUMMIE!



For the bottom:

  • 8 soft medjool dates
  • 25 grams of buckwheat groats
  • 50 grams of oatmeal
  • 50 grams of coconut chips
  • 1 tbsp of rice syrup
  • 3 ripe peaches

For the caramel:

  • 225 ml of water
  • 10 soft medjool dates
  • 2 tbsp of chia seed
  • 1 tbsp of agave syrup

Method of preparation

  1. Put all the ingredients for the soil in your food processor and mix until everything sticks together. If the ”dough” is not sticky yet, add some water and 2 more dates.
  2. Then spoon the mixture into a round shape and press it well. Then place the mold in your refrigerator while you make the caramel layer.
  3. The same applies here (for the caramel). Put all the ingredients together in your food processor and let it run until a soft caramel remains.
  4. Spread this over the bottom and put the cake in the freezer for an hour so the caramel becomes hard.
  5. Decorate the cake with slices of peach and enjoy!


vegan snacks



  • 8 rice sheets
  • 1 red pepper
  • 1 avocado
  • 1 mango
  • 40 grams of cashew nuts
  • pepper and salt

Method of preparation

  1. Cut all the ingredients in stripes and roughly chop the cashew nuts.
  2. Soak a rice sheet for 30 seconds in lukewarm water so that it becomes soft.
  3. Place the sheet on a cutting board and fill it by placing the strips in the middle. Add salt and pepper to taste and sprinkle cashew nuts over it.
  4. First fold the outside inwards and then carefully roll it up.

Well, now we can enjoy our delicious snacks! Which one are you going to make first? And do you want to see more recipes like these? Let us know in the comments!

Recipe: Sweet Potato wedges!

We love sweet potatoes! It looks like sweet potatoes are very hard to make, but nothing could be further from the truth! It is sooo easy to make and very delicious! 🙂


  • 2 kilos sweet potatoes, peeled
  • a good dash of salt
  • 4 tablespoons of olive oil
  • 1 small tablespoon dried thyme
  • 1 small tablespoon paprika powder
  • 1-2 teaspoon onion powder
  • 1 teaspoon garlic powder


You cut wedges like this: cut the potatoes lengthwise. After that, you lay the potatoes on the flat slide and you cut them 2-3 times in the length. After that you add the herbs and the oil. Just mix it up, done! Bake the potatoes in 30-45 minutes at 180 degrees. They remain soft, but with a crunchy edge.


Two kilos of sweet potatoes are enough for 6 persons! ?

6 Delicious toppings for rice cakes

I’m a big fan of rice cakes because they are a healthy alternative to bread. If you find rice cakes taste like cardboard, then I have a few delicious toppings for rice cakes so you can conjure up a delicious snack or lunch. Let’s face it: without toppings, rice cakes are not very tasty. But they do have some very good qualities: gluten free, vegan, one rice cake contains 25 calories, no saturated or trans fats, convenient to carry and inexpensive!

6 Delicious toppings for rice cakes


The good thing about this topping is that if the tomato sauce soaks into the rice cake, it gets a more bread-like structure. Put the rice cake into the oven until the cheese is melted. Add another pizza topping of your choice now!

Traditional Greek dip tzatziki


This combination ensures that I get a taste of summer that cheers me right up. Yes, that’s what tzatziki makes me think of…even on rainy days.


This is my absolute favorite! If you like to, you can also add slices of chicken breast. I think this is the best combination out there!



This divine Italian flavour tastes good served with anything, including a rice cake! Indulge your taste buds with this combo.


Had a bad day? Fortunately for you, there is nothing that peanut butter and spoon can’t resolve. Add some banana or strawberry, and you have a delicious treat!


You can create so many snacks and sides with cottage cheese! Try this combination with smoked salmon and avocado, it is so incredibly delicious.

And those are my favourite toppings for rice cakes! I try to eat as well as possible every day with the most simple ingredients … and sometimes luxurious ingredients. Do you have any tasty tips for me? Then go ahead and write them in a comment below! 

Best Pre-Workout Food

Now we know what to eat post workout, pre-workout food can’t be left forgotten! The right pre-workout food is just as important as post-workout food, maybe even more.

A lot of people think that exercising on an empty stomach is a good idea to burn more fat. In reality, your body will just use whatever energy there is available and this might not be fat but muscle. Another side effect of exercising on an empty stomach is that you might not have the energy for that killer workout and your exercise will be less effective and less fun.


Best Pre-Workout Food

About 1-2 hours before your workout, carbs are your BFF. The best is to have a mix of complex (like whole wheat products) and simple ones (like fruit) so that the release of energy during your workout is slow and steady throughout your routine. So if you are up for a great workout, try one of these pre-workout foods:

  • A granola bar
  • A slice of whole wheat toast with half a banana and cinnamon
  • Apple wedges with almond butter
  • Lisa’s banana muffins
  • A few whole wheat, or flax crackers
  • Greek yoghurt with trail mix or granola
  • 1/2 cup of oatmeal with some raisins or banana slices

For about 15 to 30 minutes before your workout it is important that the food is easy to digest. This way you won’t have to work out with a full stomach but you won’t be hungry either. These foods will provide you some energy quickly:

  • Fruit juice or smoothie
  • Banana, apple, or any other piece of fruit

So enjoy your snack and own that workout!

6x healthy snack bar recipes

In the journey to one’s summer body, snacking has to be sacrificed. Snacks… Those who are always there for us, those who never disappoint, and those who always get our moods up, how could we possibly just give them up? Well, guess what?! WE WONT! Fit Girls love their snacks and so they should. Yet, the usual go-to chocolate bar is not a perfect match with the healthy lifestyle, SO we need healthy alternatives. Luckily for us, there are many options. In order to give you some quick options I gathered 6 healthy snack bar recipes so that you can swap those twix and mars bars in for something your Fit Girl body will appreciate.

1. Apple-cinnamon fruit bar

Just look at it… ahhhhh! It’s calling your name! With its fudgy base and its sweet topping, it’s basically a healthy apple-crumble snack. How could anyone say no?!



  • 1 cup Chopped nuts
  • 3/4 cup Whole-wheat flour
  • 3/4 cup All-purpose flour
  • 1/2 cup Sugar
  • 1/2 tsp Salt
  • 4 tbsp Unsalted butter
  • 1 Egg
  • 2 tbsp Canola oil
  • 1 tsp Vanilla extract

Fruit filling:

  • 6 cups Apples
  • 1/2 cup Apple cider
  • 1/2 cup Sugar
  • 1/4 cup Cornstarch
  • 1 1/2 tsp Cinnamon
  • 1 tsp Vanilla extract

Interested in the full recipe? Check it out here: Eating Well

2. Double-chocolate Peanut Butter Granola bar

No-bake, vegan, gluten-free, you name it! This snack bar will check the list. If you’re a chocolate addict and can’t even start to imagine a diet without chocolate then you’re in luck when it comes to this recipe. A double-chocolate HEALTHY snack bar almost sounds too good to be true. But no, you can make it in your very own kitchen. ?


  • 2/3 cup Brown rice syrup
  • 1/2 cup Peanut butter
  • 1/4 cup Light brown sugar, packed
  • 1/4 cup Unsweetened natural cocoa powder
  • 1 1/2 tsp Vanilla extract
  • 1/2 tsp Salt
  • 2 cups Quick cook oats
  • 2 cups Crispy rice cereal
  • 1 cup Dark Chocolate chips

If you’re in need of this snack and ready to get prepping, here’s the full list of instructions: Averie Cooks.

3. Raspberry Chia Bar

This is a breakfast bar that tastes as good as it looks. With a jammy, sweet topping and a solid, crunchy base, this breakfast/snack bar becomes unavoidable during your fitness journey.


Raspberry chia jam

  • 1 cup Raspberries
  • 1 tsp Honey
  • 1 tsp Lemon juice
  • 1 tbsp Chia seeds

Bar and crumble topping:

  • 1 cup Rolled oats
  • 1 cup Walnuts
  • 1 1/4 cup Pitted Medjool dates
  • 1 tsp Vanilla extract
  • 1/2 tsp Sea salt

Are you a fan of the looks of this oh-so-good snack?! Don’t wait any longer, check Daily Burn‘s full recipe.

4. Blueberry Vanilla Greek yogurt Granola bar

For those who enjoy more subtle snack bars, this is the real underdog of granola bars. With just the classic combo of blueberries, vanilla and yogurt, this granola bar still manages to explode in flavour and kill any cravings.



  • 2 cups Rolled oats
  • 1 1/2 cups Brown rice krispies
  • 1/4 cup Shredded, unsweetened coconut
  • 1/4 cup Whole roasted almonds
  • 1 tbsp Chia seeds
  • 1/4 tsp Salt
  • 1/2 cup Peanut butter
  • 1/2 cup Honey
  • 1 1/2 tsp Vanilla
  • 1 cup Dried blueberries

Yogurt coating

  • 1 tbsp Water
  • 1 tsp Vanilla extract
  • 1 tsp Gelatin
  • 1/4 cup Greek yogurt
  • 1 tbsp Honey
  • 1 pinch of Salt
  • 2 cups Powdered sugar

Prepare these granola bars at home and take them with you everywhere you go. Half Baked Harvest provides you with the easy recipe.

5. Blueberry oat bar

Here is another blueberry bar because blueberries are simply the best. This bar is however a lot fudgier than the previous blueberry-filled bar. This vegan, healthy snack bar is exactly what you need for those long hours between your breakfast and lunch. Grab 1 or 2 pieces from your stash, and get going. Snacking has never been easier or healthier!


Blueberry filling

  • 2 cups Frozen blueberries (thawed)
  • 2 tbsp Ground flaxseed


  • 2 Bananas
  • 1 cup Gluten free oats
  • 1 cup Gluten free oat flour
  • 2 tbsp Cinnamon
  • 1/2 tsp Salt
  • 2 tbsp Maple syrup

That’s it for the blueberry oat bar, doesn’t sound too complicated does it? And if the gluten free ingredients are too difficult to find, and you’re not a vegan, then you can just buy the normal products. Follow the recipe here: Petite Allergy Treats.

6. Raw salted chocolate snack bar

I feel like this list of snack bars NEEDS to be concluded with a final chocolatey bar. By the looks of it, this snack bar will do just fine! Bringing a twist to the classic salted caramel bar, a chocolate version is exactly what we’ve been waiting for all these years. Fit Girls, grab your cooking gear and get started on this perfectly crafted chocolate snack bar.



  • 1 1/2 cup Pecan halves
  • 1 1/2 cup Rolled oats
  • 8 whole Medjool dates (pitted)
  • 1/2 cup Coconut oil (melted)
  • 1 pinch of Sea salt

Chocolate filling

  • 1/2 cup Cocoa powder
  • 1/4 cup Coconut oil (melted)
  • 1/4 cup Honey

In order to get your hands on this chocolatey, heavenly snack bar. Check the recipe by Pinch of Yum.

I sure have a lot of snacking to get done if I want to attempt at tasting all of these bars.? I think my favourite is either the blueberry oat bar, or the apple-cinnamon fruit bar. But then again, all the others also fit on my top snacks list, the struggle is too real. Which is your favourite? Do you maybe have any snack bars to add to the list? Share it with us in the comments! ?

Are you looking for a long lasting list of healthy recipes? Check out the Happy Healthy Guide >

6 x the tastiest banana bread recipes

The last couple of weeks, I have developed a healthy addiction to bananabread. It’s not only super tasty, but also fast and easy to make. You can eat it for breakfast or as a snack. I went looking for the best recipes and I’m sure that after reading this article, you are going to want make these right away! 🙂


Source: Lekker en Simpel

Sugar free Bananabread


  • 3 bananas
  • 3 eggs
  • 150 gram almond flour
  • 3 teaspoon baking soda


  • 50 gram blueberries


  1. Preheat the oven at 175 degrees Celsius.
  2. Mix the eggs with a pinch of salt. Grade the bananas in a bowl and add the eggs together with the almond flout and baking soda.
  3. Mix is all together and add the blueberries (if wanted)
  4. Put the batter in a baking form and put it in the oven for 45 minutes.

This recipe is from our Fitgirlcode Guide. In this guide you will find recipes for breakfast, lunch, dinner and snacks. A 8-week food program, shoppinglists, a workout schedule and minfulness exercises. Believe us, this guide will help you get and stay fit.


Source: Healthyfoodlove

Bananabread with carrot and apple


  • 2 bananas
  • 75 gram oatmeal
  • 75 gram almond flour
  • 2 teaspoon baking soda
  • 1 teaspoon cookie herbs
  • 1 egg
  • Pinch of salt
  • 60 ml (plant based) milk
  • 3 el linseed
  • 1 small apple
  • 1/3 carrot
  • 3 Medjoul dates
  • 3 tablespoon agave sirup


Click here for the whole recipe

  1. Preheat the oven at 175 degrees celsius
  2. Mix the flour, baking soda, herbs and salt
  3. Grade the bananas and mix with the egg, agave sirup, linseed and milk
  4. Add the carrot, apple and dates in small pieces
  5. Add this to the flour and mix it all together
  6. Put the batter in the baking form and put it in the oven for 45 minutes



Source: Rens Kroes

Chill banana bread


  • 3 bananas
  • 3 eggs
  • 1 teaspoon coconut oil
  • 50 gram Medjoul dates
  • 150 gram spelt flour
  • 2 tablespoon grated coconut
  • 2 teaspoon baking soda
  • 2 tablespoon pumpkinseeds
  • 1 tablespoon sunflowerseeds
  • 1 teaspoon seasalt
  • Big handful walnuts


Find the recipe here.

  1. Preheat the oven at 180 degrees Celsius
  2. Mix 2 bananas, dates, eggs and spelt flour in a blender
  3. Put it in a bowl and add the coconut, baking soda, seeds, walnuts and salt.
  4. Cut the banana in small pieces and add this to the mix
  5. Put the batter in a baking form and put it in the oven for 45-50 minutes




Source: Lekker en Simpel

Banana bread with spiced biscuit


  • 3 bananas
  • 100 gram sugar
  • 200 gram flour
  • 2 eggs
  • 100 ml semi-skimmed milk
  • Baking soda
  • 2 teaspoon cinnamon
  • 2 teaspoon honey
  • 3 teaspoon cookie herbs
  • 50 gram shaved almonds


Find the recipe here.

  1. Preheat the oven at 180 degrees Celsius
  2. Grade the bananas and add the eggs, sugar, milk and honey
  3. Mix this with the flour, baking soda, cinnamon and cookie herbs
  4. Add the almonds and put it in a baking form
  5. Put the batter in the oven for 40 minutes



Sourxe: Beginspiration

Bananabread with chocolate and walnuts


  • 4 bananas
  • 50 ml (plant based) milk
  • 6 tablespoon coconutoil
  • 250 gram flour
  • 2 teaspoon vanilla extract
  • 4 tablespoon coconut sugar
  • 2 teaspoon baking soda
  • Pinch of salt
  • 100 gram walnuts
  • 100 gram pure chocolate


Find the recipe here

  1. Preheat the oven at 180 degrees Celsius
  2. Put the bananas, milk, coconut oil and vanilla in a blender
  3. Mix this with the flour, sugar, baking soda and salt.
  4. Add the walnuts and chocolate in small pieces
  5. Put the batter in the oven for 35-40 minutes



Source: Lekker en Simpel

Chocolate-banana bread


  • 3 bananas
  • 3 eggs
  • 100 gram flour
  • 60 gram oatmeal
  • 2 teaspoon cacao
  • Shaved almond


Find the recipe here

  1. Preheat the oven at 180 degrees Celsius
  2. Grade the bananas and add the eggs, flour, cacao and oatmeal
  3. Put the batter in the oven for 45-50 minutes


Can you choose between these recipes? Because we can’t..

6 x Guilt Free Cookies

Let’s face it, every now and then a Fit Girl has to eat cookies. Unfortunately, all those cookies do not (always) fit our macro’s. Luckily we are here to help! These cookies are easy to make, super tasty and you can eat them without feeling quilty afterwards!

Apple Pie Cookies

Source: Amy’s Healthy Baking


  • 100 gram oats
  • 90 gram flour
  • 1,5 teaspoon baking soda
  • 1,5 teaspoon cinnamon
  • a pinch of salt
  • 2 tablespoons coconut oil
  • 1 egg
  • 1 teaspoon vanilla
  • 120 ml agave syrup
  • 1 apple

How to make these mini apple pies? Click here!

Oatmeal Peanut Butter Cookies

Source: Ambitious Kitchen


  • 1 cup peanut butter
  • 2/3 cup brown sugar
  • 1,5 teaspoon vanilla
  • 2 eggs
  • 2/3 cup oats
  • 1 teaspoon baking soda
  • 2/3 cup chocolate chips

Will Fitgirlcode still be FItgirlcode when we pass the chance of sharing a  peanut butter recipe?


Blueberry Cookies

Source: A Saucy Kitchen


  • 1/2 cup melted coconut oil
  • 1 teaspoon vanilla
  • 1 egg
  • 1 cup flour
  • 1 1/4 cup oats
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup (frozen) blueberries

Blueberries are always a good idea! Find the recipe here!

Carrot Cookies

Source: Amy’s Healthy Baking


  • 100 gram oats
  • 90 gram flower
  • 1,5 teaspoon baking soda
  • 1,5 teaspoon cinnamon
  • a pinch of salt
  • 2 tablespoons of coconut oil
  • 1 egg
  • 1 teaspoon vanilla
  • 120 ml maple syrup
  • 68 gram grated carrot

With this recipe you will get these tasty cookies out of the oven in no time!

Cranberry breakfast

Source: Kylee Cooks


  • 2 cups oats
  • 2 bananas
  • 1 cup unsweetend apple sauce
  • 1 teaspoon cinnamon
  • 1/3 cup dried cranberries

With these cookies you will have a perfect start of the day. Tip: replace the cranberries with raisins or dried apricot.

Chocolate cookies

Source: 12 Tomatoes


  • 3 cups oats
  • 3/4 cup honey
  • 2/3 cup peanut butter
  • 1/2 cup coconut oil
  • 1/3 cup cocoa powder
  • 1 1/2 teaspoon vanilla
  • 1/4 teaspoon salt

Do I hear Chocolate? Here is how to make these cookies!

Yummy! They all look so good! Which one are you going to try first? Let us know in the comments! 

Source (header): WeHeartIt

Chocolate bar recipe

Did you know that we have a Sweet ‘n Salty Recipes e-book? The only problem is that it’s in Dutch. BUTTT we are translating it at the moment and wanted to give you a sneak peek into what the book has to offer! Basically, the book contains 25 recipes for savory snacks, and 25 sweet snack recipes. Most of the snacks are made in such a way that they are healthy and easy to make. However, we of course had to include some of our favourite treats as well! We couldn’t just withhold what makes us happy! haha Now, in our newsletter we are going to share 3 of the sweet recipes with you over the coming weeks. Which is a solid enough reason for you to sign up for our newsletter, don’t you think? Wait no more and sign up HERE!!

The good news is that we want to share 1 of those 3 recipes with you right here, right now! Can you guess which one that is? Well duhh it’s written in the title… It’s the CHOCOLATE FUDGE BARSSSS!!! Now, let’s get to work! Here’s the chocolate bar recipe:

I made this snack all on my own with nothing else than the recipe (and the ingredients of course). What I mean by that is: If I can do it, you can as well! So, even if you’re not a culinary expert in the kitchen, don’t worry, this e-book will make sure that you can get your healthy snacks done and ready in no time and with minimal efforts. On a side note, I had a lot of fun making this snack (and the other snacks whose recipes I will be sharing in the newsletter), so grab your friends, partner, parent, children,… (!) and enjoy the making of the snacks as much as you will enjoy eating them.

Ingredients you will need

One of the perks of this recipe is that you will only need 3 ingredients! And all of these ingredients you will most likely already have in your kitchen.

1. 175 gr (6.2 oz) chocolate (72% cacao)

2. 200 gr (7 oz) peanut butter

3. 2 wholegrain rice cakes (you can use more if you like)

(4). Coconut oil to grease your saucepan.

Step by step instructions

1. Heat up the peanut butter in a saucepan that has a layer of coconut oil in it (to prevent the peanut butter from sticking to the bottom of the pan).

2. Chop the chocolate into small pieces.

3. Once the peanut butter has melted, add the chocolate to it and let it melt as well. Keep the heat on a low in order to avoid the mixture from burning. Also, keep stirring gently!

4. Crumble the rice cakes into the pan, and MIX!

5. After everything has melted, pour the mixture into a square mold that you’ve covered in baking paper.

6. Put it in the fridge for 1.5 hours.

7. After the wait, cut everything into 8 pieces.

8. Leave it in the fridge again for 1.5 hours or more.

9. ENJOY!!!

There you have it! Your very own homemade chocolate fudge bars. I absolutely loved making these bars, it was fun playing around with all these sweet ingredients and making something fancy out of them. I truly felt like a masterchef. haha In terms of the taste I think I did quite well, only next time I will add in more rice cakes! Overall the bars were very tasty, I simply thought that the bars were a just a tad too chocolatey. Try out the recipe and comment how it went down below. Also, if you liked reading about this recipe and you’d be interested in buying the Guide in English, email us at community@fitgirlcode.com.

Are you a fan of following fun recipes? The more creative and original the better! Here is our peanut butter recipe >

While you wait for our Sweet ‘n Salty recipes e-book to launch, you can have fun cooking using our Happy Healthy Guide >

6 Avocado recipes to help shape your day

Are you also a big fan of avocados? Because we definitely are, and this trend must continue to thrive over the years. However, no matter how much of an experienced avocado-eater you are, it is sometimes impossible to avoid the horror of having half an avocado left at the end of your meal. How to avoid having to throw away a perfectly ripe avocado? We are going to suggest 6 avocado recipes that you can use throughout your day. These variant recipes will help you find ways to use your left over avocado before it turns brown. Avocadon’t throw it away!

From an awakening breakfast, to an energetic snack, to lunch and beyond. Here is how to calculate your meals based on your avocado. All these avocado recipes come from our Guides that aim to inspire you and keep you on your feet.

1. Breakfast- Rice Waffles with Egg & Avocado

This light and quick brekkie will brighten up your day from the start. According to our Happy Healthy Guide, all you need are some rice waffles, eggs, onion, tomato, chicken (or Parma ham) and, of course, half an avocado. Spread all the ingredients out on your rice waffles and you’re good to go. Now put the second half of the avocado back in the fridge and wait to use it later in the day.

422 kcal | 37 g carbohydrates | 17 g fat | 31 g protein

2. Breakfast- Avocado Toast

Easy peasy lemon squeezy. This toasted double decker is what dreams are made of. With a short grocery list of: Bread, egg, chicken filet and avocado, it is the perfect start to your day. What we love about these simple avocado recipes is that you can alternate ingredients according to what you like. Meat, no meat? Scrambled, omelette? See where your stomach takes you.

393 kcal | 36 g carbohydrates | 17 g fat | 24 g protein

3. Lunch- Turkey & Avocado Salad

With the second half of your avocado from this morning you could choose to make a delicious avocado-turkey salad that is rich in flavours and nutritious foods. Some tomatoes, carrots, bacon, … Anything can help you top off this salad! With just a touch of rosemary, your salad’s taste will come to life.

This avocado recipe that our Happy Healthy Guide describes includes lettuce, turkey strips, low-fat cottage cheese, cranberries, bean sprouts, blueberries and, last but not least, 1/2 avocado. A lovely and quick mix of ingredients will leave time for you to enjoy your meal and your break.

314 kcal | 22 g carbohydrates | 8 g fat | 38 g protein

4. Lunch- Grilled Chicken & Avocado Wrap

An alternative avocado-filled lunch recipe is this bad boy, the grilled chicken and avocado wrap! Take that left over avocado out of the fridge and get cooking (or grilling). Cut up some chicken, cut up some mozzarella, and finally cut up that ½ avocado. With some added spring onion and grated light cheese, all you still need to do is WRAP IT UP. When this easy combo gets placed between grill plates, and you see that cheese melting, you will be glad to have followed this Fitgirlcode Guide recipe.

582 kcal | 43 g carbs | 27 g fat | 42 g protein

5. Break- Banana & Avocado Smoothie

Did you just get back from the gym? Are you in need of a break right now? Make this energetic, protein-rich smoothie from our Fitgirlcode Guide. Here is how you get it done:

  • 200ml of water
  • 1 Banana
  • ½ Avocado
  • 1 scoop of whey protein
  • 10gr/ 1 tablespoon of cacao powder
  • Pinch of salt

Get your juices flowing once again and enjoy this smoothie no matter where you are. Your ½ avocado will be well spent, TRUST.

385 kcal | 39 g carbs | 16 g fat | 25 g protein

6. Dinner- Salmon with Rice & Avocado

This late night get together is perfect to celebrate the end of your day in front of the TV, surrounded by a blanket. A quick gathering of some grilled salmon, brown rice and avocado, makes for a perfectly healthy and balanced meal. For extra flavour try adding eggs, broccoli, nuts and/or mushrooms, as our Happy Healthy Guide suggests.

489 kcal| 44 g carbohydrates | 19 g fat | 35 g protein

It is always an icky feeling throwing away food, so hopefully these avocado recipes will help you avoid throwing away avocado and maybe even a few more ingredients? Tell me if you liked the avocado recipes in the comments, or give more suggesting to your fellow Fit Girls.

Inspired by these recipes? Go check out our guides >


Banana Bread Baby!

A few weeks ago my sport buddy gave me a very delicious and healthy recipe for banana bread. It was exactly what I was looking for! Sometimes an apple or unsalted nuts will do, but at some point you just need something to ease you sugar cravings. It`s called a banana bread, but it looks and tastes more like a cake. This is a way better snack alternative than the muesli bars you buy in the grocery store. These so-called healthy candy bars contain way more sugar than you think.

I made this banana bread in the weekend so that I’d have a healthy snack throughout the whole week. I think it’s the best invention since… well forever! And what I love the most about this cake/bread is that you can vary it as much as you want!

What you need:

  • 3 ripe bananas
  • 1 1/2 cups almond flour
  • 3 eggs
  • 1 1/2 teaspoon baking soda or 3 teaspoons baking powder

To sweeten the bread you can add seedless dates, but I prefer blueberries and/or raspberries. The last time I also added 75 gram of crushed walnuts (highly recommended), but if you are a real chocoholic you can add 50 gram of 80% dark chocolate and 30 gram of grated coconut instead of fruit. If you like to give the cake more body, add a bit of oatmeal (50 grams) to the almond flour.


  • Preheat your oven at 347°F.
  • Mash the bananas with a hand mixer or blender until smooth (if you use dates add these before you start mixing)
  • Wisk the eggs in a bowl and add a pinch of salt
  • Mix the banana mixture with the eggs
  • Add the almond flour and whatever fruits or nuts you may like en stir the mixture
  • Pour the mixture into the cake mold

Now, put it in the oven for 45 minutes and wait quietly until the bread is ready. Enjoy!

Healthy candy balls

Who doesn’t love snacking? I noticed that many of you choose snacks like sweet protein bars. These products are made to believe that they’re healthy, but unfortunately this is not always true. Most tend to contain a lot of sugar which we all know isn’t very healthy. And although I like to snack, I’d rather not eat products with added sugars or unnatural substances. That’s why I started to look for products that are not only tasty, but also super healthy.

”Powersnack balls”, that’s what I call these delicious and healthy little candy balls made of dates, nuts, pits, coconut and MACA. It’s a real power snack because it’s filled with healthy nutrients, fibres, vitamins and minerals. And why did I add MACA? Well, MACA is a tuberous plant that originates from Peru. First of all, it is a source that stabilizes your nervous- and muscular system, and keeps it balanced too. Also, it stimulates the production of hormones in your body. Last but not least, it stimulates your libido (don’t let your man read this ;)). Not entirely unimportant, right? Yes ladies, this little snack does a lot of good to our body!

What you need:

– 200 gram of dates
– 50 gram of oatmeal
– 50 gram of pumpkin pits
– 50 gram of sunflower pits
– 50 gram of raw cacao powder
– 3 tablespoons of maca powder
grated coconut
– 2 raspberries

How to make it:

– Add all the ingredients, except the raspberries and coconut, into a food processor and pulse until everything is well mixed.
– Scoop out the ”dough” with a tablespoon and use your hands to roll the mixture into small balls.
– To make the pink coating, blend the grated coconut and rasperries together. Roll the balls in the grated coconut mixture.

Enjoy! 🙂

Lisa from Inlovewithhealth.nl

Healthy homemade Nutella

Healthy homemade nutella! Everyone who has been following me for a while knows that this is my absolute number 1 guilty pleasure, or actually, addiction. Nutella should actually be one of my basic needs, I need it to lead a happy life. Okay, maybe I am exaggerating a bit, but it is just so incredibly delicious! Big thanks to the inventor of Nutella. I always have a big jar of it in my cupboard, but I keep that one for my cheat day (at least I try).

Fortunately, I finally found a healthy replacement that I can eat guilt-free! I have to admit, it is still a bit high in calories, but counting calories is not what we want, right? 😉 It’s full of healthy nutrients and that is what really counts for your body.

This is what you need:

  • 1 1/3 cups hazelnuts
  • 3/4 cup cocoa powder
  • 1/2 cup almond milk
  • 4 tablespoons honey
  • 1/2 teaspoon vanilla extract
  • Pinch of salt

nutella (1)

How to make it:

  • Preheat oven to 374 °F. Spread the hazelnuts in a single layer on a baking sheet and roast them until they are fragrant en dark. This takes about 12 to 15 minutes. Stir the nuts halfway through the roasting process. Beware that you don’t over-bake the nuts; they must not turn black!
  • If you haven’t removed the skin from the hazelnuts, remove it after roasting them. Let the nuts cool to room temperature first. Put them in a bowl and put another bowl on top of it. Shake it well so the skins come off.
  • Put the hazelnuts without the skin in a food processor and pulse for about 5 minutes until you get a smooth paste. Stir the paste every minute so the nuts can release their oils and become a buttery paste.
  • Add the cacao, almond milk, vanilla extract, salt and honey and mix it well until it becomes smooth again. The paste has to become soft and shiny. This will take about 2 minutes.
  • The quantities in this recipe are enough for a small jar of ‘nutella’ of roughly 1/2 a cup. If you keep it in the refrigerator it remains good for a week, for sure!

Enjoy, enjoy, enjoy!


Pimp your rice cakes: 6 delicious toppings

Let’s be honest: by themselves, unflavored rice cakes aren’t that exciting. However, they have some great qualities:

  • They are gluten-free
  • They are vegan
  • There are only 25 calories in a rice cake
  • The plain varieties contain no saturated or trans fats
  • They are easy to go
  • They are relatively cheap

I’m a big fan of rice cakes as they are an easy and healthy alternative for bread. However, I know a couple of people who don’t like rice cakes and think they taste like cardboard; you may be one of these people. Try and put some of the following healthy yet delicious toppings on your rice cakes that will transform them into pure yumminess.

1. Rice cake pizza

The great thing about this topping is that as the tomato sauce soaks into the rice cake, it will get more of a “bready” texture. Put the rice cake in the oven until the cheese is melted. Add any other pizza toppings you like.

2. Tatziki and sliced chicken breast

This combination always gets me in a summer mood. That’s just whats tzatziki does, even on sad, rainy winter days 🙂

3. Avocado 

This is my all-time favorite! If you like, you can also add slices of chicken breast on top of the avocado. In my opinion, this is the best combo in the world! If you think plain avocado is too boring, try and make avocado hummus and add it to your rice cake!

 4.Mozzarella, pesto, tomato & basil

This Italian combination goes well on top of everything, hence, also on a rice cake! Go spoil your taste buds and try it out!

5. Peanut or almond butter with banana or strawberries

Had a bad day? Fortunately, there is nothing peanut butter and a spoon can’t fix! Add some banana or strawberries and you are in for a sweet treat. You can also add some chia seeds to the toping! Hmm, delicious.

6. Cottage cheese with salmon and avocado

People either love or hate the creamy, lumpy texture of cottage cheese. If you’re a fan, good news: cottage cheese is bona fide health food! Try out this combination with smoked salmon and avocado, it’s delicious.

Do you have some of your own toppings you would like to share with us? Do so in the comments! These delicious snacks can be topped with anything and we would love to hear all your ideas!

Sugar free Gingerbread ♥

Those who say you can’t eat sweet when you’re eating clean must be crazy! We have laid down some delicious sugar free recipes for you to try, like this clean brownie recipe or this over the moon banana bread recipe! You can trust us to provide you with even more delicious stuff, like this sugar free gingerbread recipe from Lisa at Inlovewithhealth.nl. This gingerbread is sugar free, lactose free and absolutely delicious!

A little about Inlovewithhealth.nl

Lisa started this delicious foodblog which is filled with the tastiest & healthiest recipes. Everything is home made and she doesn’t use sugar or artificial ingredients, just what we like! Lisa is also a food nutritionist, so she definitely knows what she’s talking about.

Sugar Free Gingerbread

Recipe for 1 cake, 6 portions (1 slice 165 calories)

  • 2 cups rye flour (you can also use buckwheat or spelt flour)
  • 1 cup water
  • 2 tbsp of honey
  • 1 egg
  • 4 fresh dates
  • 2 tbsp of gingerbread spices
  • 2 tsp of baking powder or baking soda

What’s next:

– Preheat the oven at 325 °F
– Leave the dates in boiled water for 10 minutes
– Mix the egg, water and honey in a bowl
– Squash the dates with a fork and add it to your mixture
– Add the gingerbread spices and rye flour and mix it well for about a minute
– Finally, throw in the baking powder and mix it briefly
– Put your mixture in the cake tin and bake it for 50 minutes

Let us know how your gingerbread turned out! Do you have any delicious recipes for us? 

3 healthy movie snacks

There was a time that I started avoiding going to the movies. Not because of the annoying giggling girls that are texting about the latest gossip in front of me so that I have to watch their screens instead of the big one. Not because of the man next to me that had worked all day and took off his shoes for his comfort, but not for mine. Or some bully kid that is kicking you in the back of your seat.

Nahhhh, I could all handle that! I’d tell the girls that there are inspectors walking around that kick everyone out who are using their phones during the movie. Loudly mention there is something smelly around here and give an innocent but clear look to the gentlemen without shoes (first to his face, then a look to his feet, back to the face, look away and say nothing) and finally ask mommy kindly if her dear and sweet kid can stop kicking you in the back.

The reason why I avoided the movies was also a reason why I went to the movies. You know what I mean, the smell of fresh made popcorn, XXL cups of soda with huge chunks of ice, M&M’s yellow, blue and brown, taco’s with salsa dip and of course the candy corner where you can gather your favorite sweets. To sit in the movies, with a whole group of people and watch a movie is sooo cozy. Especially when you’re watching a 3D one with the nerdy glasses. Going to the movies included all these cheat-foods I just mentioned. Wanting to become fit and healthy ruined the enjoyment of having a snack, especially at the movies. I was so depressed when people would sit next to me with their huge bucket of popcorn. It wasn’t fun and I could not enjoy the movies anymore. To me, snacking is a part of the deal.

I want to go to the movies and I want to snack!!! So I came up with solutions. Just chose healthier ones that I can eat without being concerned about fats, sugars or carbs and have the same snacking experience. These are my top 3 favorite (new) movie snacks.

1. Seaweed chips

When you think about seaweed, don’t think about the gooey, slimey, green algae. Think more of the dry seaweed used for sushi called nori. This healthy, rich in protein snack is used in many Asian dishes and some genius made chips out of it. I buy the Thai Tao Kae Noi! It’s one of the most popular snacks in Thailand and they come in different flavors: Original, Hot&Spicy, Seafood, Japanese sauce, Wasabi and many more! My all time favorite is the wasabi flavor.

2. Sunflower seeds

To eat them is a hell of a job! You need to practice to get the kernel out the shell but it keeps you busy! This super healthy seed is very rich in magnesium (which calms your nerves, muscles and blood vessels). I love these because I can keep eating them throughout the whole movie. It’s impossible to eat too much of them during the movie because of the work you get with the removal of the shell. You can get them salted or unsalted. It is healthier to pick the unsalted ones but the salted ones are so tasty! BEFORE EATING, make sure you take a small trash bag/cup with you to throw the shells in. You don’t know how to eat them? Ask for a YouTube tutorial and I’ll show you 😉

3. Raw Veggies

Last but not least (and actually the healthiest), are raw veggies. I snack my way through the film with some crunchy, tasty and raw veggies. My favorite veggie snacks are: carrots, cucumber, cauliflower, broccoli, cherry tomatoes and iceberg lettuce. They are all crunchy, tasty and I could snack them all day long. You might as well call me a rabbit. Most of my friends even ask me if they can have some! Some people will find the iceberg lettuce a strange snack, but I love to eat a whole bag with some herbs and maybe a pinch of salt.

So Fit Girls, which movie are we going to see? 



Peanut butter is one of my favourites and I guess this is the same for you (who doesn’t like peanut butter!?). So if I tell you peanut butter is always a good idea, it’s nothing new. But with some recipes you end up in a real “peanut butter heaven” and I like to share this ones with you. Here we go! 


Peanut butter recipe

Source: Chelsey’s Messy Apron


  • 1/2 cup creamy peanut butter
  • 2 tablespoons honey or agave nectar
  • 1 teaspoon vanilla extract
  • Pinch of salt, optional
  • 1/2 cup rice krispies cereal
  • 1/4 cup flaxseed or sub oat flour
  • 1/2 cup old-fashioned oats, not cooked
  • Melted chocolate drizzle: 3 tablespoons milk or dark chocolate chips
  • Add-ins: raisins, chopped up nuts, craisins, mini chocolate chips (about 2 tbsp.)

Check here the recipe for the first peanut butter heaven!


peanut butter recipe

Source: Tending the table


For the crust

  • 3/4 cup pitted medjool dates
  • 1 cup raw cashews
  • 1/4 cup cocoa powder
  • 1/4 cup cocoa nibs
  • pinch of salt
  • 1/2 cup puffed rice

For the filling

  • 3/4 cup creamy peanut butter
  • 3/4 cup coconut cream
  • 2 tablespoons brown rice syrup
  • 1 1/2 tablespoons coconut oil, warmed until  melted
  • pinch of salt

For the topping

  • 1/2 cup roasted peanuts
  • 1/4 cup brown rice syrup
  • 2 ounces semi-sweet chocolate
  • puffed rice

Do you want to enjoy this delicious cake? Here you will find the recipe.



peanut butter recipe

Source: Minimalist baker


  • 1 1/2 ripe avocados
  • 1 large ripe banana
  • 1/2 cup unsweetened cocoa or cacao powder
  • 1/2 cup salted creamy or crunchy peanut butter + more for topping
  • 1/2 cup sweetener of choice
  • 1/4 cup almond milk or other non-dairy milk (slightly more if using dates)
  • Coconut whipped cream for topping (optional but recommended)

This looks like heaven! You can find the recipe of the pudding overhere.


peanut butter recipe

Source: Ilovepeanutbutter


  • 1/2 cup uncooked quinoa
  • 1/4 cup sweetened coconut flakes
  • 1 tablespoon coconut oil, melted
  • 2 tablespoons peanut butter, melted
  • 1/4 cup maple syrup
  • 1/2 teaspoon cinnamon
  • cooking spray to grease

This is the way to make this tasty crunch.

Wooow, the recipes really looks like heaven to me, a real peanut butter heaven! What’s your opinion? Do you know a recipe with peanut butter that I shouldn’t miss? I like to hear it!

Perfect healthy snacks to eat between breakfast and lunch time

When I decided to start eating healthier about a year ago I made the compromise with myself to have a healthy breakfast and lunch at least 5 times a week, and a healthy dinner whenever I was not in a social gathering. This was hard at the beginning but as time went by it naturally became easier. Fast forward one year and now the hard part is finding what to eat in between my breakfast and lunch as a snack. If you are anything like me then you’ll know that  getting creative with food can get tricky and then you find yourself feeling clueless about what to eat when the hunger strikes between breakfast and lunch. Therefore I decided to make some research and find some inspiration about what to eat as as in-between snack. 

The truth is that I have a pretty good idea of what it means to eat healthy. I’ve invested a lot of my time in researching what the healthiest foods are out there and I try to incorporate all my knowledge as much as possible. But for some reason I had never worried about my in-between snacks. (Hmm maybe this has a lot to do with that fat roll that simply won’t go away?) To be honest, it was not until I started working at Fitgirlcode that I realized that I get hungry in between breakfast and lunch, and that I had no idea what to eat then. I really needed to find some inspiration and ideas and while I was searching for them I came across this super easy to make snacks.

These snacks are so easy to make, which is why they are perfect for anyone that dislikes cooking and preparing stuff (like me!) or simply does not have time to be preparing elaborate stuff. The best part? They are so pretty and Instagram worth it! You’ll Instagram feed will thank you!

Greek yogurt with berries and chia seeds

yoghurts with berries

This mid-day snack is so simple to make and you only need 3 ingredients to prepare it!


  • 200g low-fat greek yoghurt
  • 1 table spoon chia seeds
  • 170 g mixed berries (you can choose between frozen or fresh berries)

Method of preparation:

You just have to follow 2 simple steps:

  1. Place the yoghurt, chia seeds and half of the berries in a bowl and stir until they are well mixed.
  2. Pour the remaining berries on top. This is so Instagram-proof!


Avocado with Feta & Pomegranate on Toast


VIA: Kaylaitsines

This mid-day snack is so pretty and tasteful! The best part is that it is really filling.


  • 1 slice of wholemeal or rye bread
  • 30g low-fat, salt-reduced feta cheese (you can also replace this for cottage cheese)
  • ¼ sliced avocado
  • 1 small handful pomegranate seeds
  • Lemon juice (you can choose how much if not at all)
  • Salt (you can choose how much if not at all)

Method of preparation

Three simple steps is all you need to do:

  1. Toast the bread to your preference
  2. Place the avocado slices first, then add the feta/cottage cheese and sprinkle the pomegranate seeds
  3. Squeeze over the lemon and salt (if you decided to add some) and voilà


Veggie soldiers with herb yoghurt


Because sometimes we don’t have the time to make our food look Instagram worthy we need to find options which are fast to prepare and don’t need to be served in a specific and “complicated” way! This is one of the easier if not the easiest snack you will come across.


  • 50g low-fat Greek yoghurt
  • ¼ medium carrot, sliced vertically
  • ¼ medium cucumber, sliced vertically
  • 1//2 medium capsicum, sliced vertically
  • 2 table spoons fresh dill, chopped
  • Lemon juice (optional)

*You can add any other vegetable of your preference.

Method of preparation

  1. To prepare to herb yoghurt you need to: place the yoghurt in a bowl, pour in the lemon juice and dill and mix until they are well combined.
  2. Dip your veggie soldier in the Greek yoghurt. That’s it!

There you go girls, no more eating boring (or even worse unhealthy!) in-between snacks. I hope you try this super easy to make, pretty snacks. My favorite out of this selection is the avocado with feta and pomegranate on toast. Do you have a preference as well?  Do you have any more ideas for healthy and easy to make in-between snacks? Let us know in the comments! Any suggestion that keeps my in-between snacks far from boring is welcome!

6 Reasons why you should be eating peanut butter

Nowadays, research about the food industry is constantly being performed. Specifically, there is a lot of research focused on what foods are actually healthy and which ones are not. This has allowed foods that were deemed unhealthy and fattening to be seen in a whole new light.  A perfect example of this is peanut butter. While many people think of it as an unhealthy food, in reality, it is full of nutrients and healthy properties! 

Being Fit Girls means we are always looking for healthy food and snack alternatives. Personally, I am always looking for options that are easy to incorporate into my diet and that don’t require that much time to prepare.  A few weeks ago, a friend told me that I should start eating peanut butter on a daily basis. This was a little bit surprising for me since the last time that I ate peanut butter was in a peanut butter jelly sandwich when I was a teenager. This was really the last thing that I wanted to be eating now!

However, I did my homework and checked to find out if peanut butter is actually healthy or unhealthy to eat. After what I read,  I now feel like peanut butter is something that has become stigmatized. It is certainly not the first food I would think of when I think about eating healthier. But I was amazed to find out all the benefits peanut butter has to offer,  especially if  you are working out constantly! So before you decide to ditch peanut butter from your diet, keep reading.

Not only is it tasty, cheap and easy to grab when you are in a rush. It is also full of nutrients I could never think it could have. Research shows that one serving of peanut butter will give you  vitamin E, vitamin B6, zinc and magnesium in small amounts. But the benefits don’t stop there, here are some of the best characteristics and benefits from peanut butter.


With just 2 tablespoons of peanut butter, you will be consuming 7 grams of protein. Eating protein makes you feel full for a longer period of time, but that’s not even the best part. The best part is that protein is good for building and repairing muscles which means peanut butter should definitely be your friend if you work out regularly.


A lot of people have way too much sodium in their diets. The problem with sodium is that if it is consumed in large amounts, it can mess up your cardiovascular system. Peanut butter, however, is a rich source of potassium, and potassium helps to counter the dangers of consuming a lot of sodium.


I feel like this is where the bad reputation started. Peanut butter is rich in fat, and a lot of people have the misconception that eating any fats will make them gain weight. But, this is only true if you are consuming saturated fats. Peanut butter contains both saturated and unsaturated fats, which are known as “healthy fats” . However, the level of unsaturated fat is much higher than the saturated fat levels, which means that peanut butter is a great source of “healthy fats”. Think about it this way, peanut butter is as good of a source of healthy fats as an avocado is!


Because of the amounts of healthy fats and proteins it has, peanut butter contains calories that will help you boost your energy. It’s best if you eat it for breakfast or before or after a workout to either boost your energy levels or help your muscles recover faster.


Not only is peanut butter rich in protein, but for every 2 tablespoons that you eat of it you will also be eating 2 grams of fiber. Fiber is essential for our digestive system to function properly.


Eating peanut butter has many benefits, but this one is definitely one of the best! It may sound a little crazy that something that some people consider “junk food” could help boost your weight loss.  Because of the protein, healthy fats and fiber content, when you eat peanut butter you actually feel fuller longer. If you feel full for a longer period, then you are less likely to crave for unhealthy snacks. If you eat less unhealthy snacks, your caloric intake will be lower. Voila, your weight loss just got easier!

Now you know why you should incorporate peanut butter into your diet. However, don’t think that this means you can eat it carelessly! Go for 2 tablespoons per day.  I like to eat it in the morning on a toasted bread with some sliced banana and strawberries, or after a workout with some apple. I hope you are as convinced as I am about peanut butter. Did this 6 reasons convinced you to give it a try? Or do you already eat peanut butter regularly? Let me know in the comments!