GuiltLess Cheesecake:
1
cup plain greek yogurt
1 scoop vanilla
protein powder
1
graham cracker, crushed
2 strawberries
Directions
mix the yogurt & protein powder until blended, then
continue to mix until smooth.
Divide crumbs between
2 small bowls, savng 1 Tbsp of graham crumbs for topping.
Split into two
bowls, Top with reserved crumbs.
Cover and
refrigerate 2 hours.*
Serve with
Strawberry as garnish.
*Notes: The 2 hour chilling
time is required to allow the powder and yogurt to
blend, eliminating the “gritty” texture. Try different flavors of
protein powder!
Nutrition
Per serving: 198
calories, 23 g protein, 18 g carbs, 3 g fat
Kale Chips:
Tear
Kale into bite size pieces.
Sprinkle
with Olive Oil && Mrs. Dash Seasoning or Garlic Salt
Bake
at 350 until lightly brown (8-12 minutes)
Frosted Protein Banana-Doodles
Dry
Ingredients:
3 scoops vanilla
protein powder
½ cup sifted coconut flour
1 Tablespoon ground cinnamon
1 Tablespoon baking soda
¼ teaspoon sea-salt && 2 packets Stevia
Wet
Ingredients:
4 egg whites (or 1
cup liquid egg whites) 1 cup mashed banana
¼ to ½ cup unsweetened vanilla almond milk
DIRECTIONS:
1. Preheat oven to
350. Line baking sheet with foil & spray with oil
. Whisk dry ingredients in a large bowl until well blended.
3. In a medium bowl, beat egg whites until fluffy. Slowly add mashed banana.
4. Stir the egg white/banana mixture into dry ingredients, then add almond milk
until moistened all the way through.
5. Separate into 6 balls, and place on foil lined & sprayed baking sheet.
Flatten slightly so they look like large cookies.
6. Bake 22-25 minutes or until tops are golden and knife inserted in center
comes out clean.
FROSTING
INGREDIENTS:
3 scoops vanilla protein powder (*my protein powder's scoop = 1/3 cup) 2
packets Stevia
½ teaspoon pure vanilla extract
1 Tablespoon butter (unsalted), softened
¼ cup unsweetened vanilla almond milk
DIRECTIONS:
1. Stir together until mixture resembles frosting. Spread over the six
Banana-doodles.
2. Store in airtight container in refrigerator for up to 4 days.
OPTIONS: Add ground flax seed. To reduce calories, carbs
& sugars, omit banana and replace with (1/4 cup) unsweetened
applesauce, and increase cinnamon to 2 Tablespoons.
Protein Powder /
Ziploc Ice Cream
Directions:
Put ice in a large ziploc (about half full), add 1/2 cup
table salt (don't waste your sea-salt for this, use the crappy iodized stuff). The salt
makes the ice colder (just like in an ice cream maker).
Blend together:
1 cup unsweetened almond milk (I used vanilla unsweetened)
1.5 scoop protein powder (I've used both vanilla & chocolate, either works
great)
OPTIONAL: 1-2 Tbsp of coconut butter (BUTTER, not oil - coconut butter is the
ground flesh of the coconut - it is NOT solid oil)
Pour the mixture into a smaller ziploc, seal, then place the
bag inside the larger bag. Seal. Wearing oven mitts (Thanks for that tip too,
Jamie Eason!), shake the bag vigorously until the inner bag is frozen... you
can do "soft-serve" or "hard"... whatever you like. It
takes about 5 minutes for the ice cream to go "hard".
Variations... Use
any nut/seed butter in place of the coconut butter. Add cinnamon! Add a
sweetener (honey, agave, maple) if your diet allows for it. Omit the nut/seed butter...
put in whatever you want! You can even add fruit to your blender, if your diet
allows! You can also adjust the amount of protein powder and almond milk to
best suit your dietary needs.
DREAMSICLE (orange/vanilla): 1 scoop vanilla protein, 1
tsp vanilla extract (pure), 1/4 tsp orange extract, 1 c almond milk (vanilla,
unsweetened). Blend together, then pour into baggie & prepare as
above.
Calories: 182; protein: 21 g; carbs: 7g; fat: 7g; sodium: 350 mg; sugars 2g;
fiber 2g.
____________________Flavors____________________
CHOCOLATE PEANUT BUTTER
1 scoop chocolate protein powder
1 cup unsweetened chocolate almond milk
1 Tbsp natural peanut butter.
Blend well, then pour into sandwich size ziploc and prepare as above.
MINT CHOCOLATE (CHIP)
1 scoop chocolate protein powder
1 cup unsweetened chocolate almond milk
1/4 tsp mint extract
Blend well, then pour into sandwich size ziploc and prepare as above.
MOCHA
1 scoop chocolate or vanilla protein powder
1 cup unsweetened almond milk - vanilla or chocolate
1 tsp decaf instant coffee crystals.
Blend well, then pour into sandwich size ziploc and prepare as above.
STRAWBERRY
1 cup frozen strawberries (can use fresh)
1 scoop vanilla protein powder
1 cup vanilla unsweetened almond milk
1/2 tsp vanilla (optional)
_____Blend well, then pour into sandwich size ziploc and prepare as above.____
Anna’s
Baked Apple Pie Oatmeal
Ingredients (serves 1):
1/3 cup oats
1/2 cup unsweetened almond milk (or soy, rice, coconut or other milk of choice)
1/3 scoop vanilla protein powder (about 1.5 tbsp)
1/4 tsp cinnamon
1 tsp vanilla
1/2 apple, diced
2 tbsp unsweetened applesauce
1 egg white (2 tbsp)
1 pinch salt
Stevia if needed (I didn’t use any)
More milk for serving (optional)
DIRECTIONS:
1. Mix all ingredients together and pour into a greased baking dish.
2. Bake at 350 F for 30 minutes. Eat straight from the dish or
serve as per my suggestion in the image above and below. Enjoy!
Note: You can microwave the cinnamon with the diced apple before
combining it if you like your apple extra soft. Or just dice your apples extra
small so they cook really well!
Carrot Cake Protein Bars
Calories:
94
Fats:
1.25 grams
Carbs:
10 grams
Protein:
10 grams
Ingredients:
- 1 cup oat flour
- 2 scoops vanilla whey protein
- 2 tsp cinnamon
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/8 tsp nutmeg
- 4 egg whites
- 3/4 cup Splenda,
Truvia, or Ideal
- 8 oz baby food carrots
- 4 oz water
Directions:
1.
Preheat oven to 350 degrees.
2.
Mix flour, protein, cinnamon, allspice, nutmeg,
baking soda & salt together in a bowl.
3.
Mix egg whites, Splenda, baby food carrots and water
(optional) in a bowl.
4.
Add wet ingredients to dry ingredients and mix
together.
5.
Spray glass pyrex dish with non-stick butter spray.
6.
Pour ingredients into dish.
7.
Bake 20-30 minutes.
Makes 16 squares, 2 squares per serving.
