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Protein Carrot Cakesters
Preheat oven to 350 degrees.
Mix the following together in a big bowl:
1 cup oat four1 and 1/2 Tablespoons cinnamon1/2 teaspoon baking
soda1/4 teaspoon salt45 grams o chopped pecans1 and 1/2 cups
shredded carrot! o" carrot bab# ood4 egg $hites!0 grams raisins1/!
cup %tevia2 scoops vanilla protein po$der
&dd cold $ater or uns$eetened vanilla almond milk until the
batter is a thick cake batterconsistenc#.
%pra# ' ( ' baking pan $ith cooking spra#) or grease $ith
coconut oil.
%pread batter evenl# into it.
*ake or appro(imatel# 12 + 14 minutes.
,atch it closel#- Take it out $hen the edges are golden bro$n.
The center $ill still be slightl#undone) but that is oka#.If you
over bake these, they will be dry, so stay close and watch
them.
et cool.
%lice into ' bars.at.mmm+mmmm-
d love to concoct some great rosting that is health# but that
ma# take a small miracle. mto#ing $ith cream cheese) greek #ogurt
and s$eetener) but no dice #et. ll keep #ou all posted i can nail
it.
Macros :Protein 11 gramsarb 1 grams
6at 4.5 gramsalories 153
#ou $ant to decrease the carbs and increase the at) #ou can cut
the oat four in hal) and use1/2 cup almond four.
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Blueberry Muns
!hat "ou #eed
3/4 up 7ats
1 up gg ,hites
1/2 up *lueberries
80g Peanut *utter 9&dded ater baking:
Cooking Instructions
,;*6 Pro *od#builder or meals. t caneasil# be taken on the
go.
ombine the oats) egg $hites and blueberries. i( evenl#.
*ake at 350 degrees or 30 minutes.
&ter mu=ns cool) top $ith peanut butter.
Macros :
3' grams o protein
53 grams o carbs
12 grams o at
48 calories
Black Bean $ou%
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Ingredients
2' o" can o ?o#a black beans3 tablespoon olive oil1 small $hite
onion1 small green pepper1 tablespoon minced garlic5 ba# leaves1/4
tablespoon oreganoPinch o ground cloves1/! tablespoon cumin1 cup
$ater
Pre%aration Instructions1: n large pot add olive oil and
heat.
2: &dd ever#thing e(cept black beans to pot and saut@ until
onions and peppers are sot.
3: &dd beans plus 1 cup $ater) stir together and smash beans
$ith large spoon about 5+8 times.This $ill thicken the beans as
the# cook.
4: *ring to a boil and immediatel# turn to lo$ and cook covered
or 1 hour) occasionall# stirring.
5: et cool beore placing in Tupper$are or eat hot) al$a#s better
the ne(t da#-
Tr# it out and let me kno$ ho$ #ou like it-
Aours or a ean *od#)
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1 large #am1 packet splenda1/! teaspoon cinnamon1 teaspoon
coconut oil
&ow its done
1+Peel and cube #am 9about 1/2B in si"e:.
2+Ceat coconut oil on medium.
3+&dd cinamon and splendaD then stir.
4+&dd cubed #ams.
5+over tightl# to cook aster.
8+%tir reEuentl# so the# donFt bro$n too much.
+Gemove $hen sot but not mush#.
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'uinoa and Coconut Brownies
This recipe uses cooked Euinoa and coconut oil instead o
traditional bro$nie ingredients four)butter and sugar. The Euinoa
ensures that each bro$nie bite $ill be moist $ith less coronar#
risk.oconut oil is a largel# saturated at) consisting o mostl#
medium+chain trigl#cerides that areeas# to digest and provide a
rapid source o energ#. &dditionall#) it increases the
bod#Fsmetabolic rate b# removing stress on the pancreas 9meaning
#ouFll be burning more uel: makingthis the perect breakast or those
$anting to lose a e$ pounds ater the holida#s.
Ingredients
1 1/3 cups Euinoa) cooked
1/2 cup s$eetener or 1/3 cup %tevia
1/3 cup coconut oil
3 eggs
2 scoops vanilla $he#
45 grams dark chocolate) uns$eetened
3 tablespoons cocoa po$der) uns$eetened
1/4 teaspoon baking po$der
1/4 teaspoon bicarb
(irections
1. Ceat the oil and dark chocolate in the micro$ave or 30
seconds) until both are melted. akesure #ou donFt overcook the
chocolate or it $ill taste bitter i burnt.
2. ,hisk the eggs in a large bo$l.
3. 7nce $hisked) add all o the ingredients to the eggs.
4. i( reall# $ell to make sure the baking po$der and bicarb are
evenl# distributed.
5. Pour the batter into a 'H'+inch baking tin and cook in a
preheated oven or 20 minutes at 350
degrees 6ahrenheit.
8. 7nce cooked) cut into eight eEual pieces.
. at them all at once beore an#one gets a chance to ask or
one.
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)atmeal Creme Pie $andwich
Ingredients
1/3 up 7atmeal 2 Tbsp %tevia 1 Tbsp innamon 3 gg ,hites
nstructions
*eat all together $ith ork 9no $ater needed:. Pour into hot
non+stick pan. ,hen cooked on side one) fip like a pancake. ook
until done.
et cool or eat hot-
Center cream
1/2 %coop Ianilla Protein. 2 Tbsp o old ,ater.
Instructions
%tir ingredients into pudding.
*ssembly
ut pancake in hal $ith cream in the middle or an on+the+go
protein/carb sand$ich.
7r
Place pudding on top as icing and eat like a cinnamon roll.
http://articles.elitefts.com/wp-content/uploads/2011/07/pancake-pic.jpg
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P#B Muns
This is a Jen original and these are so good- ?luten+ree and
perect or #ou to eat $hile $orkingto$ards #our ph#siEue goals. ;o
crapp# sugar or four so these are perect or #our kiddos) too-Pass
this on to #our mom) girlriend) and riends.
Preheat oven to 350 degrees
Combine
1/4 cup almond fourKK1/4 cup P*2 or peanut fourKK1/2 cup oat
four 9#ou can Lnd this at most local grocer# stores in the Mhealth
oodN section:3 scoops vanilla protein po$der 9 used the 385 ,hole
6oods vanilla $he#:1/! cup %tevia or %plenda) more or less
depending ho$ s$eet #ou $ant them.1/4 teaspoon salt1/2 teaspoon
baking po$der
KKIf you dont have PB2 or peanut our, or almond our, you can
substitute oat our. Just keep inmind itFll raise the carbs a bit)
lessen the peanut butter favor) and the# $onFt be Euite as
moist.
Mix altogether, then add in1/2 cup uns$eetened applesauce1/2 cup
skim Gicotta cheese3 egg $hites1/2 teaspoon vanilla
ombine altogether to make the mu=n batter. %pra# mu=n tins $ith
non+stick cooking spra#. 6ill11 o the mu=n tins 1/3 o the $a# $ith
batter. %coop 1/2 Tablespoon o all natural peanut butterand 1/2
Tablespoon o sugar+ree >ell# into the center on top o the
batter. Ose the remaining
mu=n batter to cover the peanut butter and >ell# so that the
mu=n tins are no$ 2/3 ull and #oucanFt see an# o the peanut butter
or >ell#. *ake at 350 degrees or about 10 11 minutes. Thecenters
$ill still be slightl# sot because o the peanut butter and >ell#
inside o them) so $atchthe edges. ,hen the# are >ust starting to
turn golden) take them out.
akes 11 mu=ns
Macronutrient breakdown %er mun:Protein 11 gramsarboh#drate 11.5
grams6at 8 gramsalories 144
http://articles.elitefts.com/wp-content/uploads/2011/01/photo1.jpg
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Protein $cones
?et creative $ith these and add $hatever #ou like uns$eetened
cocoa po$der) coconutshavings) dried cranberries) $alnuts) etc.
added 1/4 cup o raisins and a 1/2 Tablespoon ocinnamon) but an#
add+ins that #ou like $ill $ork. Qried ruit) nuts) chocolate chips)
$hatever.&dd something though) or these $ill be reall#
boring.
Preheat oven to 350 degrees
Ingredients:
1 cup plus 1/4 cup almond four 1/2 cup vanilla protein po$der)
or chocolate) or $hatever. used Ianilla etabolic Qrive 1/4 cup oats
1 Tbsp o %tevia 4 egg $hites 2 Tablespoons 0R at ?reek Aogurt) or
pumpkin puree Aour choice. used pumpkin.
Ons$eetened applesauce $ill also $ork. 1/4 cup raisins 1/2
Tablespoon cinnamon
i( all o the dr# ingredients together Lrst. Then) add the $et
ingredients.
Qrop ' spoonuls onto a cookie sheet spra#ed $ith non+stick spra#
or smeared $ith coconut oil)and slightl# spread them out >ust a
bit.
*ake until the peaks barel# start to turn golden) about 12
minutes.The# should still be slightl# sot $hen #ou take them
out.
!*+#I#: !atch these closely and don-t overbake them, otherwise
you will haverockhard %rotein doggy biscuits for /ido.
akes ' scones.
The ollo$ing macros are or the basic mi() not including the
raisins.Gemember) an# add+ins $ill change these numbers
#utrition /acts
Protein: 0 grams Carb: 1 grams /at: 2 grams Calories: 344
http://www.elitefts.com/view/?sp=3081http://www.elitefts.com/view/?sp=3081
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*anana bread
guess the# are more like little cakesters. *ut still) the# are
delicious and clean-
Mix in one bowl:1 cup oat four1 T*%P cinnamon1/2 tsp baking
soda1/4 tsp salt2 scoops vanilla $he# protein 9the kind used had
18g o protein per scoop. This $ill var#:
Mix in another bowl:3 egg $hites1/2 cup lo$ at Gicotta cheese!
o" mashed banana 9this is about 2 large bananas:4 packets o %tevia
S this is up to #ou. &dd more i #ou like things s$eet) less i
#ou donFt. #ouare a %plenda user) this $ould eEual about 1/2 cup
%plenda.2 o" o $ater. 9more or less to make a batter
consistenc#.:
55 )%tional:chopped up $alnuts) or a handul o chocolate chips.
Just remember that $hatever
#ou add $ill change the macronutrients.
ombine the $et ingredients into the dr# ingredients.
%pra# an ! ( ! or ' ( ' baking pan $ith no+stick cooking spra#.
Pour the batter into the pan andbake at 350 degrees or about 1 20
minutes.
,hen a toothpick comes out clean) the# are done. *etter to
undercook them a tad) than toovercook) or the# can be prett#
dr#.
akes ' servings.
Macros :Protein 6.1 grams9more protein &dd an e(tra egg
$hite) scoop o protein po$der and a bitmore $ater-:Carb: 34.7
grams/at: 3.8 gramsCalories: 09
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Protein Brownies
This recipe is a$esome- ,e have these on hand all o the time.
The# are ama"ing $ith a littlenatural peanut butter on top. Fve
made #ou a little video on ho$ to make them. et me kno$$hat #ou
think- 9o the bro$nies. The video is imperect. haha-:
?u#s pass this recipe along to #our girlriends and or $ives) and
#our amil#- The#Fll thank #ou-hese are %erfect for your kiddos,
too;
"ou-ll need:1 cup oat four 9or 1/2 cup oat four U 1/2 cup almond
four:3 T*%P uns$eetened cocoa po$der2 scoops chocolate protein
po$der1/4 teaspoon salt1/2 teaspoon baking soda1/! cup %tevia 9or
1/4 cup %plenda:! o" berr# favored bab# ood4 egg $hites
oconut oil or non+stick cooking spra#
' ( ' baking pan
This recipe makes ' bro$nies.
Macros :Protein: gramsCarbs: 11 grams/at: 0.!
gramsCalories:!1
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Protein Carrot Cakesters
Preheat oven to 350 degrees.
Mix the following together in a big bowl:
1 cup oat four1 and 1/2 Tablespoons cinnamon1/2 teaspoon baking
soda1/4 teaspoon salt45 grams o chopped pecans1 and 1/2 cups
shredded carrot! o" carrot bab# ood4 egg $hites!0 grams raisins1/!
cup %tevia2 scoops vanilla protein po$der
&dd cold $ater or uns$eetened vanilla almond milk until the
batter is a thick cake batterconsistenc#.
%pra# ' ( ' baking pan $ith cooking spra#) or grease $ith
coconut oil.
%pread batter evenl# into it.
*ake or appro(imatel# 12 + 14 minutes.
,atch it closel#- Take it out $hen the edges are golden bro$n.
The center $ill still be slightl#undone) but that is oka#.If you
over bake these, they will be dry, so stay close and watch
them.
et cool.
%lice into ' bars.at.mmm+mmmm-
d love to concoct some great rosting that is health# but that
ma# take a small miracle. mto#ing $ith cream cheese) greek #ogurt
and s$eetener) but no dice #et. ll keep #ou all posted i can nail
it.
Macros :Protein 11 gramsarb 1 grams
6at 4.5 gramsalories 153
#ou $ant to decrease the carbs and increase the at) #ou can cut
the oat four in hal) and use1/2 cup almond four.
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8/12/2019 Recipes 11
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Blueberry Muns
!hat "ou #eed
3/4 up 7ats
1 up gg ,hites
1/2 up *lueberries
80g Peanut *utter 9&dded ater baking:
Cooking Instructions
,;*6 Pro *od#builder or meals. t caneasil# be taken on the
go.
ombine the oats) egg $hites and blueberries. i( evenl#.
*ake at 350 degrees or 30 minutes.
&ter mu=ns cool) top $ith peanut butter.
Macros :
3' grams o protein
53 grams o carbs
12 grams o at
48 calories
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Protein Pancakes
Serving Size ! large panca"e
Ingredients
3 gg ,hites
1 ,hole gg
1 up o 7atmeal
1 tsp o innamon
)%tional Ingredients
1V4 up o *lueberries
1 7unce o ,alnuts
1V4 up o %ugar 6ree Pancake %#rup
o Make
