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Since 2017, food influencer and fitness role model Antonia Elena Zimmermann – better known as Toni – has been providing us with delicious and healthy recipes on her Instagram channel @antoniaelena.official. The Munich native now has more than a million followers there, whom she “fed” with baby updates and recipe ideas throughout her entire pregnancy.

New cookbook shoots onto the bestseller list

Shortly before the birth of her first son Noah Leon, there was another highlight: her fourth cookbook was published – with a huge success: “Toni's Meal Prep Kitchen” (NXT LVL Verlag, around 25 euros) shot straight onto the Spiegel bestseller list ( Number 1 food & drink guide) and conquers the Amazon book charts. The book contains 60 family-friendly high-protein recipes for young and old.

As a single mom, Toni now has to face many new challenges: little time, constantly full diapers and food cravings. “I'm looking forward to it with all my heart, but at the same time I'm aware that everyday life as a mother isn't always easy and stress-free,” reveals the likeable influencer. “For me and many other parents and families, time is a big factor (and sometimes, of course, a small excuse).”

Social media content

This is how the idea for Toni's new book came about: “That's why I want to show you how you can conjure up simple, delicious and healthy dishes in just a few steps that are not only suitable for you alone, but also for your whole family.”

Toni's formula for success: lots of protein, no sugar + meal prep

Toni's recipes not only taste great for young and old, they also meet all three important criteria. All recipes are

• Rich in protein
• Sugar free and
• Suitable for meal prep

1. High Protein Recipes

If you look at the nutritional values ​​of Toni's recipes, the high protein content is particularly positive because: “This means we stay full for longer and our muscles are optimally supplied,” says the new mother.

She's right, because protein-rich recipes actually have a good satiety effect and thus also prevent cravings. “However, it can sometimes be difficult to get the optimal amount of protein through food alone,” says Toni. “For this reason, it is very helpful to integrate protein powder into our everyday lives as a supplement to our normal diet, because this way we can easily supplement our daily protein intake.”

Do you want to eat healthier, eat more protein and start meal prepping? Our Nutrition plan for building muscle is rich in protein food and supports you in:

Nutrition plan

Muscle building diet plan in 8 weeks

• Nutrition plan
  3 meals daily
  Over 30 snack ideas
  68 page PDF, available on all devices

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After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected].

2. Sugar-free recipes

There are many sweet breakfast recipes in Toni's book, such as the banana chocolate brownies or the quark rice pudding. The only thing you won't find in the ingredient lists is sugar – for good reason: “Sugar doesn't provide our bodies with the nutrients it needs – they're mainly carbohydrates,” says the food influencer. Just simple carbohydrates that quickly get into the blood and cause the blood sugar level to go on a roller coaster.

In other words: Your blood sugar level rises quickly after a sugary snack and provides an energy high, but then drops straight to the basement the next moment. The result: “We feel the desire to eat more or even have attacks of cravings,” says Toni.

She replaces refined industrial sugar in her recipes with flavor powder (contains the sweetener sucralose) and erythritol. Erythritol is a calorie-free sugar substitute that does not increase blood sugar levels.

3. Meal prep recipes

For Toni, having prepared food in the fridge or freezer is an incredible time saver. “Without meal planning, pure chaos would break out for me,” she reveals. “I always take some time on the weekend or during the week to prepare a few dishes for the coming days.”

Meal prepping makes sense not only in stressful everyday life, but also in the postpartum period. This refers to the first few weeks after the birth, in which the mother spends a lot of time in bed with the baby.

Toni and baby Noah are currently enjoying their time getting to know each other and cuddling to the fullest, but the trained nutritionist still finds time to eat healthily: Thanks to Meal Prep, she can do the “Full-day-of-Eating in the postpartum period” in the Insta post. Edition” mentioned ham noodles, for example, can be easily prepared by simply (pre-)cooking several portions.

3 high protein recipes – from breakfast to dinner

Enough of the theory, let's get to the exciting (and above all delicious) part: the recipes.

Breakfast: Hearty porridge

Most people only know porridge in the sweet version – there's a lot of inspiration for that in Toni's cookbook. But a hearty, protein-rich breakfast has a positive effect on blood sugar levels and also makes you feel full. Without the ham cubes you can also enjoy it vegetarian.

Ingredients (2 servings):

• 60g corn
• 1 pepper
• 80g oat flakes
• 2 eggs
• 240 ml milk
• 60 g light feta
• 50 g diced ham, lean
• 60 g light cheese, grated
• Salt pepper

Preparation:

1. Preheat the oven to 200 degrees top/bottom heat (180 degrees fan).
2. Drain the corn. Remove the seeds from the peppers, wash and dice them. Put all the ingredients except the grated cheese in a bowl and mix well. Season with salt and pepper.
3. Then pour into two small baking dishes and sprinkle with the cheese.
4. Bake the porridge for about 25 minutes and enjoy warm.

Nutritional values ​​per serving: 490 kcal / 41 g carbs / 38 g protein / 17 g fat

Lunch: Couscous salad with chicken

This couscous salad is the perfect meal prep meal. It can be prepared easily and quickly and can be easily portioned. Instead of chicken, you could alternatively fry tofu cubes, serve boiled eggs or small meatballs with it.

Ingredients for 4 servings:

• 200 g rocket
• 2-3 medium tomatoes
• 1 large pepper
• 1 bunch of fresh parsley
• 200g couscous
• Salt pepper
• 360 g light feta
• 40 ml lemon juice
• 40 ml olive oil
• 400g chicken
• Chicken seasoning

Preparation:

1. Wash and dry the rocket, tomatoes, peppers and parsley. Cut peppers and tomatoes into small cubes. Chop the parsley. Place all prepared ingredients in a large bowl.
2. In a second bowl, mix the couscous with 200 ml hot water and 1 teaspoon salt and let it stand covered for about 5-10 minutes. Then fluff the couscous with a fork and add it to the vegetables.
3. Roughly crumble the feta over the salad. Season with lemon juice, olive oil, salt and pepper.
4. Marinate the chicken breast with chicken seasoning and fry. Serve chicken and couscous tomato salad together.

Nutritional values ​​per serving: 485 kcal / 43 g carbs / 49 g protein / 11 g fat

You can find more delicious lunch recipes in our cookbook in practical PDF format:

Cookbook

20 healthy lunch recipes

• Cookbook
  20 quick and easy recipe ideas
  including nutritional values
  available on all devices

Log in here.
After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected].

Dinner: Protein smooches

Kissies? Uh please what? Yes, you read that right. Toni's “Knutschis” are mini dumplings made from ready-made dumpling dough filled with mozzarella and baked in the oven. For a protein upgrade, the dumpling dough is also pimped with tasteless protein powder.

Ingredients for 4 servings:

• garlic powder, salt, pepper
• 60 g protein powder, neutral
• 900 g dumpling dough
• 200 g mini mozzarella, light
• 1 red onion
• 1 tsp oil or oil spray
• 50 g grated cheese, light
• 400 g pureed tomatoes, can
• 200 ml cooking cream, 7%

Preparation:

1. Preheat the oven to 200 degrees top/bottom heat (180 degrees fan).
2. Knead the spices and protein powder into the dumpling dough. Take the dough in portions and form a hollow. Place the mozzarella in the middle and form a ball with the dough around it. Place the finished balls in a baking dish.
3. For the sauce, peel the onion and dice finely.
4. Pour oil/oil spray into a pot and fry the onions. Deglaze the onions with the pureed tomatoes. Add the cooking cream and let it warm up.
5. Pour the sauce over the balls. Sprinkle the cheese on top and bake for about 30-40 minutes. When the cheese on top is golden brown – the Knutschis are ready!

Nutritional values ​​per serving: 511 kcal / 67 g carbs / 32 g protein / 11 g fat

In Toni's cookbook you will find a delicious mix of sweet (but sugar-free) and down-to-earth, savory recipes – which have been given a little protein upgrade at one point or another. These are not only perfect for all new mothers to prevent cravings, but for the whole family.

Maintain your desired weight

Eat healthier – with a personal nutrition plan!

• Simple and quick recipes

• adapted to your calorie needs

• Vegan or vegetarian possible

• Optimal distribution of nutrients

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After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected].

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