February 12, 2017

Meal Prep Sunday #4 – 2 Chocolate Treats That Won’t Ruin Your Macros

by ironparadisefitness

Everyone loves chocolate!  When it comes to fat loss it’s often the first thing that gets discarded from the kitchen cupboards.  But does that really need to be the case? 

Whatever time of the year you start your new regime, it’s common practice that all the food you enjoy gets cast aside into the depths of the bin.  A tornado-like frenzy blasts through the kitchen, stripping the cupboards bare of everything but the vegetable and rice.

If after a few weeks you’re still ‘lucky’ enough to be sticking to the plan, in your heart of hearts you probably know it’s only a matter of time before you crack and end up succumbing to the temptation.  In a similar frenzy to the time you threw all those goodies away, you scratch and crawl to the back of what was the treat drawer, like that scary girl crawling out of the well in the film, The Ring.

Finally, you stumble across that one chocolate bar you saved in case of emergencies.  This is one such emergency!

Before you know it you’re face is smothered in milk chocolate like some weird milky brown face mask.

The truth is that a well-constructed meal plan makes this scenario a thing of the past.

Your meal plan shouldn’t be a thingyou dread looking at everyday.  When you’re trying to lose weight the last thing you want is to have to worry about cravings and the fact you’re generally miserable with the foods your coach is subscribing.  All the chicken and rice will count for nothing if you can’t stick to it for more than a few weeks.

Adherence is king.

And that’s one of the fundamental things you should have in mind when creating your plan.

With all Iron Paradise Fitness meal plans, I focus on sustainability.  Having a meal plan that you can stick to on a long-term basis is my priority.  I base every meal plan around the individual.  Whether you like chocolate, bread, ice cream, or have a weakness for a tasty burger, I pride myself on taking the time to build those things into your plan.  There might have to be some sacrifices in other areas, but so far I’ve not yet been defeated by a challenge (that’s opening myself up for failure right there…hahaha).

It’s also important to learn how to flex and adapt your nutrition plan, so that the randomness of day to day life doesn’t completely throw you off track.  And this is all part of the process I go through in my online coaching.

In this week’s instalment of my ‘Meal Prep Sunday’ blog series, I’ve got a couple of really easy recipes for you that will mean you can easily fit some chocolate into your diet, totally guilt free.  No binging required.

I’ve chosen these treats as they are super easy to make and require zero cooking whatsoever.  Just a small amount of prep time, then whack them in the fridge and enjoy as a snack or as part of a nice dessert with your favourite ice cream.

I’m sure you’ll love these two recipes, so get yourself in that kitchen and rustle up something to satisfy those chocolate cravings.

Let’s get cooking (or chilling in this week’s case)…

Dark Chocolate Islands

Dark Chocolate Islands by Iron Paradise Fitness

Recipe makes 8 servings

Nutritional values per serving

MACROS: Protein = 1g, Carbs = 5g, Fat = 6g


Prep Time: 10 mins

Chill Time: 30 mins



  • 1 ½ oz. (40g) 85% chocolate, melted
  • 8 almonds
  • 4 brazil nuts, halved
  • 4 walnuts
  • 1 ½ tbsp. raisins
  • 2 tbsp. dried Goji berries



Melt the chocolate using a bain-marie or in the microwave, and prepare a sheet of waxed paper.

With a spoon, form eight ‘islands’ of chocolate on the waxed paper. Set aside for 5 min.

Place the fruit and nuts on top of the chocolate. Chill in the refrigerator for 20-30 min. before serving.


Cherry and Almond Chocolate

Cherry and Almond Chocolate by Iron Paradise Fitness

Recipe makes 12 servings

Nutritional values per serving

MACROS: Protein = 1g, Carbs = 8g, Fat = 18g


Prep Time: 10 mins

Cook Time: 2-3 hrs



  • ¼ cup (35g) dried cherries
  • ¼ cup (35g) almonds
  • 7 oz. (200g) cacao butter
  • 1/4 cup (25g) natural cacao powder
  • ¼ (60ml) cup maple syrup



Melt the cacao butter on low heat. Then stir in the cacao powder and maple syrup. Once melted, whisk for a minute and take off the heat. Mix in the cherries and almonds.

Line a baking tin with parchment paper and pour the mix in, spreading it out evenly.

Refrigerate for a couple of hours until set, then chop into chucks and enjoy.


There you have it.  Chocolate goodness with a minimal amount of effort.  What more could you ask for?  Treat yourself in next week’s meal plan and make sure you actually look forward to tucking into each and every meal.

I’d love to see your own creations after you’ve given the recipes a try.  Tag me in your photos on Facebook and Instagram.  The best photo will get a 10% discount of a personalised training programme and one day meal plan.  

Get cooking and GET CREATIVE with those pics!

Make sure you subscribe to the blog by putting your name and email address in the box below.  That way you can be kept right up to date when new recipes and other blogs get posted.  You’ll also be on the mailing list for exclusive offers on my coaching programmes.

To find out more about Iron Paradise Fitness and my coaching programme head over to www.ironparadisefitness/onlinecoaching and if you have any questions, then feel free to shoot me an email at simon@ironparadisefitness.com

I’m always happy to answer any questions you have about all things fitness, so don’t be shy.

Enjoy your meal prep and enjoy the recipes.

Simon – Iron Paradise Fitness

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