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This is a guest post from a very good friend of mine and fellow poler, Ryan Dolan. Ryan is the biggest foodie I know and his cooking is THE BOMB! Enjoy!

Life is busy and it’s way too easy to reach for the biscuit tin. This is why we all need a quick, easy and healthy snack recipe – to save us from ourselves.

Neo and I have a photo shoot coming up in a few weeks so full on lean off mode is about to commence.

Generally speaking, I hate the idea of “dieting” but for certain reasons, like looming photoshoots, there are some moments in life where your diet needs a little extra care and attention.

The very thought of dieting already has me pining for cakes, buns, biscuits and the like and I know half my battle will be staying away from such things, so I need to be ready for the excuses that I’m going to make to have a cheeky bun -or 5- like when I’ve had a bad day at work or can’t get that pole move I’ve been banging my head against for weeks.

So this means preparation! And making sure I have a snack at hand because I know when I’m rushing back from work and heading out to train I’ll beeline straight to the easy option and that for me means cookies or flapjack. Mmmmmm flapjack. But in the long run, it won’t help my goals. Flapjack tummy look is not what I’m going for on this photoshoot.

So here we go. A healthy, high protein snack that’s great for keeping your hands out of the cookie jar…


âś“ Nutritional balance includes protein, carbs, good fats and lots of vitamins and minerals

✓ Not boring – this is all about flavour, flavour, flavour

✓ Not only taste delicious but they look great on the plate too!

Makes 8  

Difficulty level: Easy


  • 6 medium eggs
  • 5 tablespoons of oat flour
  • 4 bananas
  • 5 tablespoons of coconut flour
  • 1 cup chocolate micellar casin (you can use other protein powders or flavours of your choice but don’t use pea protein powder, I tried it and pea and banana really don’t go!) Also stick with a slow release protein as it will keep you on the go.
  • 1 cup of super low fat cream cheese
  • A dash of grated dark chocolate

How to put it together

  1. Get the oven on 150C / 300F.
  2. Chuck it all in a food processor EXCEPT the cream cheese. If you don’t have a food processor get these pole guns out and get mixing like mad until it’s a well combined paste.
  3. Spoon into muffin cases in a tray but try and make it even, so you know the macros are right.
  4. Chuck it in the oven for 35 mins.
  5. Transfer to a wire rack and leave to cool for 15 mins.
  6. Take a knife and thinly add the ricotta to the top of each muffin as frosting.
  7. Sprinkle some dark chocolate on top and if you’re feeling giddy a bit of cinnamon.

These muffins will last about 3 days, so if you’re not going to eat them straight away, they do freeze well, which also stops you scoffing them all in one go. :0)


If you’d like to know more about eating for pole and how I go about nutrition coaching for my pole dance clients, or you want to learn the hows and whys behind programming your training for pole dance, you’ll love out my book – Strength and Conditioning for Pole – available now in hard copy or as a downloadable ebook.

Content on this website is provided for educational/informational purposes only. It is not a substitute for professional medical advice. You should consult your Doctor or Health Care Professional before doing any exercises or fitness programs to determine if they are right for your needs.


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