Fruity Protein Pudding

This easy to prepare recipe makes a great snack.
 

What you need:

• 1 packet sugar free Jell-O (pick any flavor)
• 1 cup 0 fat free cottage cheese
• 2 tbsp. ground flax seeds

What you do:

1. Blend the ingredients together.
2. Refrigerate for 30 minutes and enjoy.

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 240
• Fat: 5
• Carbs: 16
• Protein: 33
• Fiber: 4

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Sexy Flan

Jell-O is one of the most filling and satisfying, craving fighting foods known in the bodybuilding world. However, instead of buying the regular artificially sweetened Jell-O in the store, why not make it at home with just 3 ingredients and pack it with protein? You will love the taste and it will be a great low calorie snack or a post workout meal!
 

What you need:
½ envelope gelatin
1 cup unsweetened almond milk
1 scoop of whey protein isolate powder
stevia (optional)
 

What you do:
1. In a large bowl combine protein powder and gelatin.
2. Add warm almond milk.
3. Whisk.
4. Pour the mixture in 2 dishes of equal size and refrigerate overnight.

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 165
• Fat: 3
• Carbs: 2
• Protein: 36
• Fiber: 1

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Blueberry Ice Cream

Cottage cheese is a great source of slow digestive protein casein and can be used in many recipes. This delicious blueberry ice cream is packed with casein from cottage cheese and antioxidants from blueberries.
 

What you need:

• 1 cup fat free cottage cheese
• 1/3 cup frozen blueberries
• Stevia (to taste)
• 1 tsp. natural vanilla extract
• ¼ cup of unsweetened almond milk

What you do:

1. Blend all the ingredients to form a paste.
2. Put it in a bowl and enjoy

You can also make a smoothie out of the same ingredients. Simply, add 1 extra cup of unsweetened almond milk.

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 234
• Fat: 1 
• Carbs: 22
• Protein: 32
• Fiber: 1

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High Protein Cheesecake

Surprisingly this very healthy, low carb option tastes very much like the real cheesecake.
 

What you need:

• ¾ cup nonfat cottage cheese
• 2/3 cup nonfat plain yogurt
• 1 tbsp. oat flour
• 5 packets stevia
• ¼ tsp. salt
• 4 egg whites
• Juice from ½ a lemon
• ½ cup blueberries
• 1oz chopped pecans (optional)

What you do:

1. Preheat oven to 350º F.
2. Blend cottage cheese, yogurt, oat flour, stevia, salt and lemon juice in a blender until smooth and creamy.
3. Add egg whites to the mixture and pulse a few times.
4. Remove blender from the base and add the berries and stir in the mixture with a spoon (do not blend the berries).
5. Spray the bottom of your pan (or use muffin tin) with some cooking spray and line with chopped pecans for crust.
6. Pour the batter mixture in.
7. Bake for approximately 30 minutes checking frequently to make sure the cheesecake does not brown or dry out.
8. Chill the cake in the fridge for a few hours.

Makes 4 servings.  


Nutrient breakdown per serving:

• Calories: 146
• Fat: 5
• Carbs: 12
• Protein: 17
• Fiber: 2

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Protein Fudge Balls

These are great, but be careful do not overindulge. Not recommended 6 weeks out from your show unless on your cheat day.
 

What you do:

• 3 scoops of chocolate whey protein powder
• 1 cup almond meal
• 50g desiccated coconut plus 10g extra for coating
• 1 tsp. peanut butter
• 50g unsweetened cocoa
• 4 packets Stevia
• Cold water

What you do:

1. Combine all ingredients except water and additional coconut for coating.
2. Knead together into a paste, gradually adding water until it is dough-like.
3. Mold into 21 small balls and cover in additional coconut.

Makes 21 fudge balls.  


Nutrient breakdown per serving (3 fudge balls):

• Calories: 230
• Fat: 15g
• Carbs: 9g
• Protein: 17g

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Zucchini Chips with Cajun Dip

These are a great late night snack. Casein in a slow digesting protein found in cottage cheese will keep you full late at night.
 

What you need:

For the Chips

• 2 large zucchini
• 1 tbsp. olive oil
• ¼ tsp. salt
• ½ garlic powder
• ½ tsp. chili powder

For the dip

• 1 cup low fat cottage cheese
• 1.5 tbsp. Cajun Seasoning

What you do:

1. Preheat oven at 400ºF.
2. In the meantime, slice zucchini approximately 1/8 of an inch thick.
3. Place in a large bowl and toss with olive oil, salt, garlic powder, and chili powder.
4. Spray a large baking sheet (you may need two) with nonstick cooking spray like PAM, and arrange zucchini slices in a single layer.
5. Bake for 25mins turning often.
6. Reduce temperature to 300ºF and bake until crisp (another 10-15mins).
7. While the zucchini is baking make the dip by mixing Cajun Seasoning with cottage cheese and place in fridge until ready to use.
8. Once the zucchini is baked, remove from oven and place on paper towels and let it cool.

Makes 3 servings of dip and zucchini chips.  


Nutrient breakdown per serving:

• Calories: 65
• Fat: 2
• Carbs: 5
• Protein: 8
• Fiber: 1

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Veggie and Egg Muffins

These are simple and very convenient to take with you on the go as a snack.
 

What you need:

• 1 lbs. mushrooms (thinly sliced)
• 3 cups steamed broccoli (cut into small pieces)
• 150 g Allégro Cheese (4% - any flavor – grated)
• 4 green onions (chopped)
• 1 tsp. Italian Seasoning
• 1 tsp. garlic powder
• Salt & pepper to taste
• 1.5 tsp. olive oil
• 6 whole eggs
• 6 egg whites
• Muffin tray

What you do:

1. Preheat over at 350ºF.
2. In the meantime spray a large pan with non-stick spray, and sauté mushrooms and onions on high heat until browned.
3. While the mushrooms are cooking, place steamed broccoli in large bowl, add olive oil, Italian seasoning and garlic powder and mash with a fork until chunky.
4. Once the mushrooms are done, add them to the broccoli, mix and set aside to cool.
5. Once room temperature add the grated cheese salt and pepper.
6. Spray muffin tray with non-stick cooking spray and add the broccoli, mushroom, cheese mixture ¾ full (should have enough for 6 muffins).
7. Now beat eggs and egg whites in a bowl until fluffy, add salt and pepper.
8. Pour egg mixture over the vegetables in the muffin tin.
9. Bake 10-15 minutes (until eggs set on top).
10. Enjoy! (these can be refrigerated or frozen for later use)

Makes 6 servings.  


Nutrient breakdown per serving:

• Calories: 187
• Fat: 7
• Carbs: 10
• Protein: 23
• Fiber: 2

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Cinnamon Oatmeal High Protein Frozen Pudding

One of my favorite post workout meals...easy and very tasty.
 

What you need:

• ½ cup oatmeal
• 1 scoop of favorite Whey Protein Powder (Vanilla or Chocolate flavor)
• 3 packets of Stevia
• Cinnamon

What you do:

1. Mix all of the ingredients into a bowl.
2. Add water.
3. Place in the freezer to cool for 30 to 60 min.
4. Enjoy your high protein frozen pudding.

Makes 1 serving.


Nutrient breakdown per serving:

• Calories: 305
• Fat: 4
• Carbs: 33
• Protein: 34
• Fiber: 5

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"Building Blocs" Blueberry Cookies

Didn't you know that cookies can be a great dieting food? If you don't believe us, here is a recipe for a low carb, high fiber and high protein cookies that make a great breakfast or a snack!
 

What you need:

• 8 egg whites
• 1 cup blueberries
• 1 cup oat flour (simply blend the oats in a blender)
• 2 scoops of whey isolate protein powder (vanilla works best)
• ¼ tsp. baking powder

What you do:

1. Combine all the ingredients, except blueberries, in a bowl and mix well.
2. Add the blueberries and mix them with the rest of the ingredients.
3. Spoon the dough and put it on a baking dish (should make 20 cookies).
4. Bake on 375 F for 12 minutes or until crispy.

Makes 20 cookies.  


Nutrient breakdown per serving:

• Calories: 41
• Fat: 0
• Carbs: 4
• Protein: 5
• Fiber: 1

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"Get Jacked" Frozen Yogurt

It is best to have this delicious snack before bed, as the casein in Greek yogurt will feed your muscles throughout the night.

What you need:

• ¾ cup of Greek yogurt
• 1 tbsp. crushed flax seeds
• 1 scoop whey protein isolate (any flavor)
• Stevia (optional)
• Carb and fat free pudding powder

What you do:

1. Mix all the ingredients together.
2. Put in the freezer for 2-3 hours.
3. Take out and enjoy!

Makes 2 servings.


Nutrient breakdown per serving:

• Calories: 123
• Fat: 2
• Carbs: 5
• Protein: 24
• Fiber: 2

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Protein Cinnamon Cake with Cocoa Syrup

This recipe has at least three prominent advantages:

a. It satisfies cravings;
b. It is easy to carry around and eat while you are outside; and
c. It is very easy to make!
 

What you need:

• 5 scoops of protein powder
• 8 egg whites
• 1-2 tbsp. of cinnamon
• ¼ tsp. of baking powder
• 1 tsp. vanilla extract
• Stevia to taste
• 100ml of water
• 1 tbsp. cocoa powder

What you do:

Cake:

1. Mix the dry ingredients in a blender.
2. Add the egg whites to the mix.
3. Slowly add water. You are looking for a smooth consistency, the mixture should not be runny.
4. Pour the mixture into a microwave friendly dish and cover.
5. Microwave for 4 minutes.
6. Cool the cake for 10-15 minutes.

Syrup:

1. Mix stevia, cocoa powder and 1 tsp. of cinnamon
2. Add a few drops of water. Very little, so the consistency is not runny.
3. Pour it on top of the cake
4. Serve and Enjoy!

Makes 5 servings.  


Nutrient breakdown per serving:

• Calories: 145
• Fat: 0
• Carbs: 2
• Protein: 33
• Fiber: 0

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Homemade Protein Bars

These protein bars are excellent food for post workout, as they are full of carbs, low in fat and high in protein. This makes it a great post workout snack!
 

What you need:

• 2 ½ c. (200 g) oats
• 2 scoop (30 g) whey protein isolate (use chocolate flavor)
• 6 egg whites
• 2 medium bananas (300 g), mashed
• 1 tbsp. Honey
• ½ cup almond milk
• 1 tsp. Cinnamon

What you do:

1. Preheat the oven to 355.
2. Mix together the oats, whey and cinnamon.
3. Add egg whites, mashed bananas and honey.
4. Add lactose free skim milk slowly while mixing.
5. Spoon the mixture into a lined cake tin sprayed with Pam and level with a knife.
6. Place in oven and bake for 15 minutes.
7. Remove from oven and allow to cool for 5 minutes.
8. Cut into 4 bars.

Makes 4 bars.


Nutrient breakdown for 1 bar:

• Calories: 329
• Fat: 4g
• Carbs: 54g
• Protein: 28g
• Fiber: 5g

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Gluten, Carb and Dairy Free Bread

Oh yes, we have a recipe for gluten/dairy/carb/guilt-free bread too!

What you need:

• 300g almond meal
• 4 tbsp. olive oil
• 1 tsp. baking powder
• 6 egg whites
• stevia to taste
• 2 tsp. of cinnamon

What you do:

1. Mix all the ingredients together to make a dough.
2. Form into a loaf shape into your baking tin.
3. Bake for around 30min on 200 degrees Celsius.
4. Let the loaf cool for 20 minutes and remove from tin.
5. Enjoy!

Makes 10 servings.  


Nutrient Breakdown Per serving:

• Calories: 236
• Fat: 21
• Carbs: 7
• Protein: 9
• Fiber: 3

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Protein Cupcakes

Killing two birds with one stone is the way to go. This amazing recipe will not only satisfy your cravings for sweets, but also will help you to pack on muscle. Busy professionals will also benefit from it, as they won't be frowned upon while munching on a few of these babies during a meeting (as opposed to choking down chicken breast with broccoli in front of your colleagues).

What you need:

• 8 egg whites
• 1 scoop of protein powder (banana flavor is the best)
• 1tbsp of cocoa powder
• 1tsp cinnamon
• ¼ cup oat bran
• 3-4 packets of stevia

What you do:

1. Preheat the oven to 350
2. Mix the egg whites, protein powder, cinnamon, stevia and the cocoa powder together in a blender.
3. Pour the mixture in a cupcake dish, filling ¾ of each socket.
4. Bake for 30 minutes. The cupcakes should be very fluffy and puff out of their sockets.
5. Take out of the oven and cool for 10 minutes
6. Enjoy!

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 161
• Fat: 2
• Carbs: 11
• Protein: 31
• Fiber: 3

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Homemade Gluten/Dairy Free, Healthy Protein Bars (LOWER FAT VERSION)

What you need:

• 6 tbsp. cups unsweetened shredded coconut
• 6 tbsp. ¼ cup almond flour (buy at a health food store or make your own by blending almonds)
• 3 tbsp. ½ cup ground flax seeds
• ¼ cup natural sweetener like Stevia – you can use flavoured liquid vanilla too
• 4 tbsp. unsweetened cocoa powder
• 8 scoops chocolate whey protein powder
• ½ cup 100% Pure Pumpkin (canned)
• ½ cup Unsweetened almond milk

What you do:

1. Mix all dry ingredients together. Add almond butter and mix till everything sticks together. Finally add a bit of almond milk slowly until you get a good sticky mix (not too gooey) just enough so you can form into a big flat pancake shape that won't fall apart.
2. 2. Spray some non-stick oil spray into a square or rectangular pan, and sprinkle shredded coconut at the bottom.
3. Spread the mix into the pan.
4. Finally sprinkle with some more shredded coconut on top as well so that it’s not too sticky later.
5. Refrigerate for a few hours, and when the mixture is nice and firm, cut into squares.

Makes 8 bars.


Nutrient breakdown per serving:

• Calories: 245
• Fat: 9g
• Carbs: 9g
• Protein: 31g
• Fiber: 6g

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Apple Cinnamon Protein Muffins

Who says muffins can’t be healthy? These muffins taste delicious and will provide ample protein.
 

What you need:

• 2 cups Oats
• ½ cup of Oat Bran
• 12 Egg whites
• 1 scoop of Vanilla Protein Powder
• ½ tsp. of Baking Soda
• 5 packets stevia
• 2 diced Apples - per bowl, grams
• 4 Tbsp. of Unsweetened Apple Sauce
• 1 tsp. of Cinnamon
• 1 tsp. of Vanilla Extract

What you do:

1. Preheat the oven for 350 degrees.
2. In a blender, blend all the ingredients (except for the diced apple), until mixture is thick.
3. Add the diced apple and stir (with a spoon or a spatula).
4. Poor the mix in a muffin cooking pan, and bake at 350 for approximately 30 minutes.

Makes 6 large muffins.  


Nutrient breakdown per serving:

• Calories: 203
• Fat: 2
• Carbs: 32
• Protein: 18
• Fiber: 5

 Get Macro Patterning Nutrition for more healthier recipes.