Easy Egg Cups

These are an amazing quick, tasty, and budget-friendly snack that you can make ahead (think: weekend meal prep) which is also really healthy and highly customisable. Do you get any better snack-wise?


I modelled these on a salad favourite: the caprese. Use sundried tomatoes for something that tastes even MORE like a pizza. Pizza-flavoured nutrition? Yes please!


These taste amazing fresh out the oven, but are perfect to pop in a lunch box (or breakfast box…?) I’m personally perfectly satisfied with not having to heat these babies up – quite like eating an unheated quiche – but if you do prefer them warm, then these may be less convenient for you than they are for anyone else.



Caprese Egg Cups


  • 8 eggs
  • 30 ml milk
  • Dash of salt and pepper
  • 60g grated cheese of choice (mozzarella for a more authentic caprese version)
  • 125g cherry tomato halves
  • Torn up leaves of basil


  1. Beat the eggs with the milk and seasoning until yolks are all combined
  2. Add the fillings and combine well
  3. Pour evenly into a prepared (greased) muffin pan, about 2/3 full
  4. Bake at 180°C for 20-30 minutes until cooked  through – they will look less wet and wobbly
  5. Remove from the oven and allow to cool briefly before removing from the muffin pan


Bliss Juicery 3-Day Cleanse

Day 1

8am Yes! I can do this! I just need to stick to my eating window, drink lots of water, this is going to be a breeze!

9am Ok, I feel like eating now… It’s just juice, does it really count as food? Yes, it kinda does because it is calories. Let’s just try stick to the eating window as much as possible

10am I’m done, that vanilla almond milk is just too tempting. Let’s drink!

10:30am That almond milk was amazing, totally worth it! I wish there was more…

11:30am I’m hungry now… Let’s try drink juice number 2 nice and slowly. After all, it’s a green one and it has broccoli, I should be able to pace myself, right? Nevermind…

12am I shouldn’t eat so close to yoga… But drinking is fine right?

1:30pm (halfway through yoga) Man, I need to pee!

2pm Pure relief! And another juice! So pineapple-y and tasty! I love it!

3:30pm I should wait to have my dinner juice at around 5, then evening snack when I get home from work at 7

4pm *Drinks dinner*

7pm Cacao almond milk… I will have dreams about how good you tasted tonight…

Verdict: Not as hungry as last 1-day cleanse, not as emotional by the end of the day (probably because of the extra sugar and the additional almond milks which really start and end the day with bliss), and motivated for day number 2!

Notes: BF’s dinner looks and smells incredible… I’m craving brown rice. Or avo on low Gi bread… Or nuts… Not feeling hungry per se, but definitely feel like eating…

Day 2

5am Just don’t think about it, just keep busy, “breakfast will come”

6:15am Time to give a spinning class! Let’s see how this goes on no food…

7am Best spinning class ever! I’m so pumped to keep training!

7:45am (15 minutes into 45 minute Nike+ Training Club workout) Ok, I’m over this, this is tiring, I just want to shower and have that yummy almond milk… *checks abs in the mirror – finds motivation* Nevermind, let’s keep rocking this! Abs are screaming to get through all those layers, let’s keep it up!

8:30am Is it too early to have my first milk…? I’m hungry now, so hungry!

9am Ok, 9am is a good time, it’s been 14 hours since my last “meal”, that’s a totally fine eating window. Let’s just try make the deliciousness last as long as possible. *downs it* Whoops… Still, so beautifully creamy and tasty!

10am I really should wait another hour until the next drink… But I really don’t want to… I am going to eat this table in the sleep I’m about to be subjected to if I don’t drink one now. Who would have thought broccoli and courgettes could taste so incredible?! Hopefully that keeps me satisfied…

11am I can’t do this. I’m starving… My tummy isn’t grumbling, but I feel empty and craving everything! I need to drink my next one… It’s beetroot, and it tastes even better than it did yesterday. Maybe I can drink all my juices today, and start on tomorrow’s juices when I get home tonight, I wonder if that will make a difference?

12pm Toilet says yes to the above statement… You’ve got work to do, you really need to slow down on all this liquid!

1:30pm That’s much better juice spacing. And it’s time for the tasty tropical one too. The tears I was just in, the absolute state I was in, have now passed. Yay for “food”. On the plus side, I made it 12 extra hours into the cleanse without crying compared to last time. It was only a matter of time.

4pm I think my body is now used to this idea of absence of food, and has accepted that it is still getting the vitamins and minerals that it needs to function, even if it’s lacking in the fibre and protein. Time to settle in to my second green for the day.

7pm Time for cacao almond milk, and it’s even more tasty and satisfying than yesterday! One the one hand, I can’t believe I have a whole extra day of this to go through, and on the other hand, yay I still have 2 more almond milks awaiting my enjoyment!

8pm *Driving* This seems kinda dangerous… I feel like it’s 2am… Just keep your eyes open, you’ll be fine

9:30pm *Falls asleep on the couch after being there for 15 minutes*


Day 3

Finally the last day!

7:30am I just can’t wait… First milk down the hatch!

9:30am Wow, I made it this long without needing second juice? Yay me. Time to celebrate with some green!

11:30am Keep pushing the 2 hour window… You can do this!

2pm Post-yoga yellow sweetness. I will miss you when this is over. Though you are probably the reason I will need fillings soon: so much sugar!

4:30pm Last juicy juice, you’re yummy but I won’t miss you

6:30pm Cacao goodness makes a delicious and sweet farewell to this expedition. You are the reason I would come back to this madness, though I know I can buy you outside of the cleanse as well, thankfully!

Get Lean Project Day 19

I figured that after yesterday’s enthusiasm, I may just cut back on the calories and such on this Friday. I started out with good intentions, but it didn’t quite go as planned. It wasn’t a terrible day though (at least as far as my eating window goes), so let’s just call it “being back on track”. For now…


  • I finished that vanilla popcorn from yesterday
  • And the other half of the peanut butter pretzels…
  • 1 packet Haribo minions
  • Niki bar
  • Chicken salad with avocado, cucumber, tomato, mixed greens, and feta that was off so I gave that a skip
  • Something else that I can’t remember but put me way over calories…


  • 40 minutes Calisthenics Hand-balancing training
  • 90 minutes moderate-high intensity yoga

Get Lean Project Day 18

Prepping for the Halloween run tonight – totally means I can carbo load, right? On Tuesday/Wednesday, I had the bright idea of buying a Kauai wrap, getting my free smoothie as part of their promotion, and then saving the wrap for lunch the next day. It worked out really well. I tried to do this again today (nice smoothie for today, with a wrap for lunch tomorrow). Alas, I was too hungry and ended up enjoying the smoothie, then the wrap. I then proceeded to buy even more snacks. I’m putting it down to copious amounts of exercise for the day. Let’s hope there hasn’t been too much damage.

Side note: don’t let me go into Woolies. Like, ever. Especially when there’s too much month at the end of my money, and especially when I am trying to eat clean.


  • 9 Bar
  • Bliss energy balls
  • Yoghurt with banana, blueberries, chia seeds and honey
  • Chocolate low calorie protein shake with a spoon of powdered peanut butter
  • Tasters of red velvet cake
  • Kauai Tropical wrap
  • Kauai Cacao Cream (LCHF) smoothie


  • 45 minutes moderate-high intensity spinning class
  • 60 minutes light intensity yoga
  • 30 minutes Nike+ Training Club random workout
  • 2x 300m sprints
  • 8,5km night trail run

Get Lean Project Day 17

This week is going pretty well. Feeling a little bloated and a little flat after the weekend, but keeping on keeping on!


  • 2 peanut butter balls
  • Kauai Moroccan chicken wrap
  • Chicken breasts with bacon, low fat cream cheese, tomato pesto and cherry tomatoes
  • Asparagus
  • Greek yoghurt with peanut butter, blueberries, strawberries, chia seeds and honey
  • Bliss Energy Balls
  • Pork sausage


  • 45 minutes spinning
  • 40 minutes of cali-core

Get Lean Project Day 16

My training program optimistically assumed I had been keeping up with the prescribed running… That was such a lie, and I nearly died after 35 minutes of running. Granted it was really hot, and I had probably eaten too recently. Honestly, between yoga and running, how would one find time to eat, ever?


  • Greek yoghurt with strawberries, honey, chia seeds and banana slices
  • Multigrain rice cakes with cottage cheese and cherry tomatoes
  • Bliss Energy Balls
  • Gem Smoothie from Kauai
  • Pork sausages
  • Leftover roast chicken
  • Frozen greek yoghurt cup with “chocolate” all bran hay stacks
  • Leftovers from making a peanut butter grenade smoothie


  • 6km run (my attempt at the 75 minute run that N+TC thought I would be fit enough to do by now)
  • Chest and tricep workout from the Captain of Defianz Calisthenics (4 rounds of various forms of push ups and tricep dips)
  • 15 minutes on the elliptical
  • 60 minutes low intensity yoga

Get Lean Project Day 14

“I really should exercise today,” she thinks to herself as if she could be convincing about such things…

I cooked a lot today, you know, standard meal-prep Sundays. I was trying out a bunch of new healthy snack recipes, most of which were pretty successful too (tasty and nutritious), if not very pretty at all. The snacks were also an attempt at making budget healthy snacks, so the protein content was a little lower than I would have liked. I will share the recipes once all of this is over and I am in my “maintenance” phase (another thing I am working on convincing myself that I will be able to do…)


  • Pork sausages
  • Fried egg on toast with cheese
  • Homemade granola bars
  • Homemade all bran flake “chocolate” hay stacks
  • Homemade energy bites
  • All bran flakes with milk
  • Small bowl of frosties with milk (because I am a sucker for cereal)
  • Maltesers
  • Nougat
  • Cauliflower rice
  • Spicy lamb


Cooking counts as exercise, right?

Get Lean Project Day 15

New week, new opportunities to stay clean and healthy, and recover from any damage that may have been caused over the weekend! I was seriously lacking in energy in my workouts, and I really didn’t feel like doing HIIT… So my Nike program pretty much went out the window! I’m going to assume that this lethargy is due to my bad eating over the weekend, especially considering how fresh and energised I felt one my juice cleanse after eating healthy. Even though I am training fasted, if I keep my body nourished, it still performs better than if I eat junk at whatever time I want.


  • Greek yoghurt with blueberries, banana and peanut butter
  • Bliss Energy Bites
  • Multigrain rice cakes with cottage cheese, basil pesto and a can of tuna
  • Leftover roast chicken with spinach and cherry tomatoes
  • Low calorie Chocolate Protein shake with an added scoop of peanut butter powder
  • Pork sausage
  • Small chicken sausage
  • Small leftover portion of cauliflower rice with spicy lamb
  • Frozen yoghurt cup with “chocolate” all bran hay stacks


  • 45 minutes of moderate-high intensity spinning
  • 15 minutes of N+TC Get Lean Program Leg Sculptor

Get Lean Project Day 13

I guess everyone needs a cheat day every once in a while, and some days you just have to let go of your rigidity and just have fun… Which I definitely did. Too much for my liking. But hey, Oktoberfest!


  • Atkins Chocolate Hazelnut Crunch Bar
  • Pack of strawberries
  • Leftover chicken cauliflower pizza
  • Woolworths banana peanut protein bar
  • Beer
  • Chicken schnitzel and potato salad
  • Apple strudel


  • 90 minute (42km) road cycle
  • 1 hour Calisthenics

Get Lean Project Day 12

Finally I got to eat today! I was so excited that I forgot my lunch in the fridge at home anyway… How typical! I wasn’t really hungry in the morning though, it was confusing… I did a weigh in to see if there had been a change at all from the juice cleanse and it turns out I had lost 1.9kg! Granted, over 2kg of that was allegedly “muscle mass”. Apparently the scale can’t math, but I reckon the overall weight is at least somewhat accurate. It was a fun experiment and the result was encouraging, but I have to remember: it’s not about the numbers on the scale!

Food (I didn’t quite ease myself out of the cleanse like I was supposed to…)

  • Atkins Advantage Bar, Chocolate Brownie flavour
  • Sweet potato, beetroot and pumpkin vegetable chips
  • A few pieces of roast chicken
  • 9Bar Hazelnut Cocoa Kick
  • Chicken sausages
  • Cauliflower pizza crust with salami, roast chicken  topping


  • 90 minutes moderate-high intensity yoga