High Protein French Toast 3 slices of low-calorie bread (45-60 calories would be the target per slice) 200g of egg whites 5g of cinnamon (makes it sweeter) or cocoa powder (pick one) 50g zero calorie sweetener (stevia would be optimal) Preparation: Blend everything except for the bread** Soak all the slices in the mixture one […]
High Protein French Toast Read More »
Black Bean Burger Patties Black beans (3 x 14 Oz cans or 600g dry) Boil the beans and drain them and spread them on baking sheet 350F for 15 mins Mash and mix with ingredients below: 1 whole egg with 2 cups egg whites Diced onions (2 large) and 2 tbsp garlic powder and dry
Black Bean Burger Patties Read More »
PB Chocolate Chip Proats 1/2 cup quick oats (dry) 1 scoop protein powder 2 tbsp unsweetened chocolate chips 1 tbsp natural peanut butter Preparation: Microwave oatmeal in 1 cup of water for 1:30 Then mix ingredients (add splash of unsweetened almond milk or light milk if you want it more creamy) Recipe makes 1 servingMacros:
PB Chocolate Chip Proats Read More »
Chocolate Chip Mug Cake 3 tbsp Powdered Peanut Butter 2 tbsp Protein Powder + 1 tsp cocoa powder 1/4 cup almond milk + 1/4 tsp baking powder 2 tbsp unsweetened chocolate chips (prefer dark) PreparationIn a coffee cup mix ingredients together and microwave for 1 minute Recipe makes 1 mug cakeMacros: Per 1 mug cake24P
Chocolate Chip Mug Cake Read More »
Muscle burgers Muscle Burgers (recipe makes 6 meals) Ground Beef (90/10) 2 lbs 1 Cup Shredded Mozerella + 2 Whole Eggs Seasoning of Choice (Spinach or Jalapenos) Mix everything together well and spray pan with cooking spray. ❗️Take a handful each and make Patties and pan sear or grill or bake up to 400 degrees
Blueberry Proats 1/2 cup quick oats (dry) 1 scoop protein powder 1/3 cup frozen blueberries 2 tsp cinnamon Preparation: Microwave oatmeal in 1 cup of water for 1:30 Then mix ingredients (add splash of unsweetened almond milk or light milk if you want it more creamy) Recipe makes 1 servingMacros: per 1 serving30p 30c 2f250
High Protein Quesadillas Makes 1 quesadilla Pre Cooked chicken breast (6oz) Dice/shred the chicken after cooking (you can choose other protein sources but macros will change) 2 medium tortillas (14-16 carbs each) Or 1 XL tortilla (30-35 carbs) Shredded cheese (1/2 cup) Guacamole or low calorie spread (2 tbsp) ❗️In a pan put one tortilla
High Protein Quesadillas Read More »
Cornflake Baked Chicken/Cod 1.75 lbs boneless skinless chicken breasts or 2 lbs of cod (tilapia is a good replacement) 1 cups unsweet almond milk + 2 eggs 4 cups cornflakes + 2 tbsp of dry seasoning of choice + 1 tsp garlic powder Preparation In a ziplock bag-mix cornflakes + dry ingredients crushing + mixing
Cornflake Baked Chicken/Cod Read More »
High Protein CroissantWich Croissant (1 Large size- average 35-40carbs) (save calories using a smaller size) Deli carved Turkey or Rotisserie Chicken (6oz) (preferably hormone free) Hummus of choice or guacamole (2 tbsp as spread) Tomato and Lettuce Recipe: Makes 1 sandwichMacros: per 1 sandwich40c 10f 42p425 calories per sandwich All Recipes
High Protein CroissantWich Read More »
Protein Bake Ground turkey or Lean Ground Beef (90/10) (2lbs total) Rolled Oats (1.5 cups dry) +2 whole eggs Dry seasoning of Choice (make sure to use plenty of it so it’s mixed throughout Bell Peppers (2 large diced) ❗️MIX ALL INGREDIENTS together, then spread evenly in a 2 inch brownie type baking pan (like
