Category Archives: Vegetarian

Vegetarian Meal Plan

 

These plans are made to feed two people so if you have more people in your family double the amount you buy and/or consider adding an extra option. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! This week I spent close to $100 with all the meat but we have plenty of leftovers! The meals are designed for a balanced diet. If you eat proper portions and especially track your macros or calories, you will lose weight!

*Some people have asked if I can provide macros for these plans but I don’t find it to be necessary since we all have different macros. Just portion out these meals to meet your macros.:)

Breakfast:

Option 1- Smoothie bowl

Option 2- Chocolate protein waffles

Lunch:

Option 1- Tortellini soup

Option 2- Light mac & cheese with peas or broccoli

Dinner:

Option 1- Southwest Cobb salad

Option 2- Margherita pasta skillet

Option 3-  Tomato pesto panini

Snack/dessert:

Option 1-  Celery and peanut butter with raisins (ants on a log)

Option 2- Microwave protein brownie with peanut butter, frozen yogurt, or light cool whip on top

If requested I’ll add the grocery list but many of you have said you mix and match from different meal plans so I’m not sure it’s necessary? 🙂

You can also check out:

Meal Plan #1

Meal Plan #2

Meal Plan #3

Meal Plan #4

Meal Plan #5

Meal Plan #6

Meal Plan #7

Meal Plan #8

Tortellini Soup

As some of you may know, I am working to cut back on my meat consumption for moral reasons. It has been an interesting quest trying to consume enough protein without meat but through experimentation I have come up with some delicious recipes. This recipe couldn’t be easier. You just throw everything in a pot and wait! This can also be done in a slow cooker before work, leave it on low until you come home and dinner is ready to go. Feel free to add meat to this dish for even more protein. Happy flexible dieting!

  • 2 tbsp minced garlic
  • 1 32 oz container Pacific organic tomato soup
  • 2 32 oz containers low sodium vegetable broth
  • 20 oz Buitoni mixed cheese tortellini
  • 5 oz frozen spinach thawed
  • 1/4 cup grated parmesan
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • Salt and pepper to taste

Add about a tbsp of broth and minced garlic to a large pot on medium heat and cook the garlic. Then add the tortellini and rest of broth and bring to a boil. Once it’s to a boil reduce heat and add tomato soup, spinach, Parmesan, and seasoning. Simmer for a few minutes and enjoy! You can also do this in the slow cooker. Simply throw everything in and set on low. It’ll be ready in 4 hours or you can hold off for 8 hours.

Macros (per serving of 1 cup, recipe makes 12 cups):  184 calories, 5g fat, 28g carbs, 8g protein, 2g fiber

Add chicken for even more protein!

Low Fat & Low Carb Stuffed Mushrooms

This isn’t an original recipe, this is something I actually found off of Tasty to bring to Christmas dinner last year. Instead of using the full fat cream cheese I used 1/3 of the fat and they were a huge hit. They’re actually quite macro-friendly, too! I’ve made them several times since and just had to share. Happy flexible dieting!

Recipe:

  • 1 tbsp olive oil
  • 15 mushrooms
  • 3 tbsp chopped garlic
  • 1/2 tbsp salt
  • 1/2 tbsp pepper
  • 8 oz 1/3 fat cream cheese
  • 1/4 cup Italian breadcrumbs
  • 1/2 cup shredded parmesan
  • Chopped parsley to garnish

Preheat oven to 350 degrees. Cut of steams of the mushrooms and chop them. Heat oil over pan on medium to high heat. Add chopped steams, garlic, salt, and pepper and cook 6-8 minutes, stirring constantly. Remove from heat and in a bowl combine cooked stems with cream cheese, breadcrumbs, half the parmesan, and parsley. Add more salt and pepper to taste and mix. Spoon a generous amount of cream cheese mixture into each mushroom cap and place onto a baking sheet. Top each mushroom with a sprinkle of parmesan cheese and bake for 20 minutes. Take out and garnish with parsley. Enjoy!

Macros (per stuffed mushrooms, recipe makes 15):  87 calories, 5g fat, 7g carbs, 5g protein, 1g fiber

Microwaveable Protein (Beltsander) Brownie

Have you ever tried the Lava Cakes from Domino’s? Or maybe the ones on a Carnival cruise? If not you are severely missing out, but that’s okay! Because lo and behold there is this magical, microwaveable protein brownie that is just as good but packed with almost 30g protein and 4g fiber! This is NOT my recipe but I assure you it has my stamp of approval. For how incredibly easy it is you must give it a try for yourself. I like topping it with a scoop of frozen yogurt, a cookie, or whatever other goodies I have around. Happy flexible dieting!

Recipe:

  • 25g whey protein powder (preferably chocolate)
  • 10g cocoa powder
  • 1/2 tsp baking powder
  • 1/4 cup milk of choice (Fair Life chocolate milk is used to calculate these macros)

Mix together in a microwave safe bowl and microwave for approximately 30 secs (depending on your microwave). Do NOT overcook this brownie. You don’t want it dry in the middle, you want it nice and gooey. Enjoy!

Macros (for entire brownie, not toppings): 158 calories, 3g fat, 12g carbs, 29g protein, 4g fiber

Lightened Broccoli Cheese Soup

Winter has arrived! Well, at least so I hear. In our little town in sunny Southwest Florida it’s record heat for the first day of winter. 88 degrees and humid as can be! Pretending I am in the beautiful Rocky Mountains in Colorado, I decided a comforting meal would be some good ol’ broccoli cheese soup. This soup reminds me of Panera Bread’s but fresher and half the calories! The secret to getting the protein up without the fat is using Fair Life milk as it has double the protein as regular milk. Give this a try on your stove or slow cooker. Happy flexible dieting!

Recipe:

  • 2 cups fat free Fair Life milk
  • 3 cups low sodium chicken broth
  • 1 small onion, chopped
  • 1 medium carrot, chopped
  • 5 cups broccoli florets, chopped (frozen or raw)
  • 3 cups 2% cheddar cheese, shredded (can use 2% Velveeta- will slightly change macros)
  • 3 tbsp flour
  • Salt & pepper to taste

Add broth and milk to a large pot and bring to a slow boil. Add in flour, onion, carrots, and broccoli. Cover and cook for 10 minutes until vegetables are soft.  Reduce to simmer and allow soup to thicken, stirring occasionally. Add cheese and remove from heat. You can also do this recipe in the slow cooker. Just throw everything in except the cheese and set on low for 6-8 hours. About 30 minutes before eating add the cheese in and cover. Enjoy!

Macros (per about 1 cup serving, recipe makes 8 servings): 175 calories, 7.5g fat, 7g carbs, 15.5g protein, 2g fiber

Samoa Protein Donuts

It’s Girl Scout season and I’m stayin’ strong! As much as I love those little cookies I swear there’s crack in there. I can never eat them without finishing a whole sleeve! I haven’t made protein donuts in awhile so I decided to recreate the beloved Samoa in protein donut form! Needless to say they turned out incredible! The base recipe is from my protein donut hole recipe which can be made using a muffin pan, so if you don’t have a donut pan fear not!

samoa protein donuts

Recipe:

  • 2 scoops of protein powder (I used PEScience chocolate)
  • 3/4 cup unbleached all purpose flour (whole wheat will change the taste a bit)
  • 2 tbsp cocoa powder
  • 1/2 teaspoon baking powder
  • 1/4 cup sugar (you can sub with applesauce or banana)
  • 1 egg, beaten
  • 1/2 cup unsweetened almond or coconut milk
  • 2 tbsp butter, softened
  • 1 tbsp Greek yogurt
  • 1 teaspoon vanilla extract
  • 1/2 cup Smucker’s sugar free caramel sauce
  • 1/2 cup Unsweetened shredded coconut
  • Lite chocolate sauce to drizzle (optional)

Preheat oven to 350 degrees. Mix dry ingredients together. In another bowl, mix together wet. Add wet ingredients to the bowl with dry. Grease muffin tin and fill each about 3/4 the way. Bake for 10 to 12 mins (check with toothpick). Take them out and allow to cool for 5 minutes.

Macros for chocolate protein donuts (NO toppings, per donut, recipe makes 12): 80 calories, 2g fat, 11g carbs, 6g protein

To make these Samoa donuts I simply mixed together 1/2 cup of Smucker’s sugar free caramel sauce and 1/2 cup unsweetened shredded coconut flakes then topped each donut with the mixture. I drizzled a little lite chocolate sauce over the top to make it look like a Samoa (didn’tt count macros on this!). They are insanely good, especially for the macros!

Macros for coconut & caramel topping (per donut): 63 calories, 3g fat, 9g carbs, 0g protein

Macros for Samoa donuts (per donut, recipe makes 12): 143 calories, 5g fat, 20g carbs, 6g protein

Lightened Spinach Artichoke Casserole

I was searching for a way to sneak some vegetables in my husband’s diet (seriously, he never eats vegetables. Gr!). We were also having guests over for dinner so I was in the mood to make something fancy. Right off the bat I knew I wanted to do some kind of cheesy, delicious casserole. A few ideas popped up but didn’t excite me enough. Then it hit me, Thomas loves spinach artichoke dip! Let’s make it a casserole! This spinach artichoke casserole is stuffed with ooey gooey Parmesan cheese, but it won’t stick to your thighs. It’s a huge hit for the whole family and a great dish to be made at a large dinner event! I made it with grilled chicken and smashed potatoes.

lightened up macro friendly spinach artichoke dip casserole

Recipe:

  • 4 10 oz packages of frozen chopped spinach, thawed and drained
  • 1 14 oz can of artichoke hearts, drained and chopped
  • 1 8 oz package low fat cream cheese
  • 1 cup low fat sour cream
  • 1/2 cup grated Parmesan cheese
  • 2 cups shredded Parmesan cheese
  • 3 tbsp minced garlic

Preheat oven to 375 degrees. Mix the spinach and artichokes in a large bowl. Microwave cream cheese unpackaged in a microwave safe bowl until soft, about 1 and 1/2 minutes. Stir the cream cheese into the spinach and artichokes then add sour cream, grated Parmesan, and garlic. Season to taste. Spoon the casserole into a 9×11 baking dish. Top with shredded Parmesan cheese. Cover with foil and bake for 20 minute, uncover and bake at 400 degrees for 7-10 more minutes.

Macros (per serving, 16 servings): 9g fat, 8g carbs, 10g protein

Protein French Toast

French toast isn’t something you’d typically think to make while dieting, huh? Think again. This protein french toast is just as delicious as the original but with a lot more protein and less carbs and fat.

12507197_10153808611643255_976021942364140906_n

Recipe:

-8 pieces of bread (I used Sara lee low cal bread)
-3/4 cup milk (I used 2% Fair Life)
-2 eggs & 1 egg white
-1 scoop protein powder (I used Optimum Nutrition vanilla ice cream)
-Splash of vanilla extract
-Ground cinnamon

Whisk together all ingredients except bread. Dip bread in mixture and place on oiled baking sheet. Bake at 350 degrees for 20 mins, flip halfway through.

Macros (for three slices): 10g fat, 38g carbs, and 33g protein

Lightened Oatmeal Raisin Cookies

oatmeal cookies

Recipe:

  • 1 cup whole wheat flour
  • 2 cups quick oats
  • 1/2 cup raisins
  • 1/2 cup sugar
  • 1/2 cup brown sugar
  • 1 tsp vanilla extract
  • 2 tbsp butter, softened
  • 1/4 cup apple sauce
  • 1 egg
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt

Preheat oven to 350 degrees. Mix together all dry ingredients except oats and raisins. In a separate bowl, cream butter and sugar together. I used my electric mixer. Add in the egg, applesauce, and vanilla extract. Stir the dry mixture into the eggs and applesauce, then add in the oats and raisins. Scoop about a tbsp out for each. Bake 12-14 minutes. Let cool for 5 minutes.

Macros (per cookie of a 24 cookie batch): 99 calories, 3g fat, 16g carbs, 2g protein

Chocolate Protein Waffle

 

 

After tweaking a few recipes I found I finally found a protein waffle I’m happy with AND it’s super easy! This is crunchy on the outside and light on the inside. This particular one I made chocolate using Fair Life’s chocolate milk and chocolate protein powder but you could easily make different variations. Oh and I added Christmas sprinkles because there’s only 4 days until Christmas!

chocolate protein waffle

Recipe:

  • 45g Kodiak Cakes Power Cakes
  • 25g chocolate protein powder
  • Fair Life 2% Chocolate milk, enough to mix

Weigh your Kodiak Cakes mix and protein powder into a bowl. Stir in the milk until it’s a thick consistency. You still want it to be thin enough to pour but don’t over stir it. Cook in a waffle iron that’s been lightly sprayed with cooking oil. Enjoy!

Macros (for waffle pictured above): 4g fat, 31g carbs, 36g protein

 

The Secret to Perfect Protein Oatmeal

There is an art to protein oatmeal. So many people ask me how to make it and truth is, it’s super easy! You toss in a scoop of protein powder into your cooked oats and bam! It’s protein oatmeal. But there are some guidelines to follow to get it to mix well…

protein oatmeal iifym

Recipe:

  • 1 servings old fashioned oats
  • 1 cup water (or milk)
  • 1 tsp ground cinnamon
  • 1 scoop protein powder (I use Optimum Nutrition vanilla ice cream whey)
  • 100g apple, chopped
  • 1 tbsp peanut butter

Cook your oats either on the stove or in the microwave following the label instructions. I always use the microwave as to not dirty a pan. Now here’s the first trick, LET IT COOL! Adding protein powder in while it’s still pipping hot will cause the protein powder to start cooking and turn it into a cake. I let the oatmeal rest for about 3 minutes and then I add in my protein powder. The next trick is to use the right protein powder so it doesn’t get chalky, Optimum Nutrition works pretty well especially the double chocolate. Mix mix mix! Now for the final tip. At first it may look like you’re going to need more liquid but mix the protein powder fully into the oatmeal before deciding to add more. Usually it doesn’t need it! Once it’s all mixed in add your apples, ground cinnamon, and peanut butter. Yum!

Macros (including all toppings): 10g fat, 38g carbs, 33g protein

No Bake Pumpkin Protein Cheesecake

The recipe is taken from Skinnytaste’s pumpkin protein cheesecake and I simply added a scoop protein powder. It turned out great!!! I didn’t tell anyone there was protein in it and no one even knew, the whole pie was gone in one night. 🙂 Next time I’m going to go for 2 scoops and see if it blends well.

no bake pumpkin protein cheesecake

Recipe:

  • 1/2 cup pumpkin puree
  • 8 oz 1/3 fat cream cheese, softened
  • 1/4 cup brown sugar
  • 4 oz fat free whipped cream
  • 1 tsp ground cinnamon
  • 1 tsp pumpkin pie spice
  • 1 tsp vanilla
  • 1 chocolate graham crust
  • 1 scoop protein powder

Mix softened cream cheese, brown sugar, spices, vanillas, and pumpkin using an electric blender or by hand. Once it’s smooth add in the scoop of protein powder, then fold in your whipped cream. Chill in graham crust for a few hours and enjoy!

Macros (per serving of 8): 198 calories, 11g fat, 20g carbohydrates, 6g protein

Key Lime Protein Cheesecake

Summer is here and I am miserable. Ha! Living in the center of Florida it is HOT. With the humidity today it feels like 99 degrees! But I’m cooling off with this refreshing, protein packed key lime pie cheesecake! I love this cheesecake recipe because well, it’s got a load of protein, but it’s also very versatile. You can use any different type of yogurt to create different flavors!

Key Lime Protein Cheesecake

Recipe:

  • 2 blocks fat free cream cheese, room temperature
  • 2 6 oz key lime pie yogurt
  • 2 eggs
  • 2 egg whites
  • 2 scoops protein powder (I used Optimum Nutrition vanilla whey)
  • Reduced fat graham crust
  • Sweetener, optional

Preheat oven to 250 degrees. Blend or process cream cheese, yogurt, eggs & egg whites, and protein powder.  Pour mixture in crust and bake for 30 minutes, then increase temperature to 350 degrees and cook another 20 minutes or until the center is firm.

Macros (per slice of 8 slices):  231 cals, 6g fat, 23g carbs, 19g protein, 1g fiber



style=”display:inline-block;width:300px;height:250px”
data-ad-client=”ca-pub-2785444138932469″
data-ad-slot=”6513381635″>

Honey Nut Cheerio Protein Cereal Bars

Growing up I LOVED cereal bars. That sticky and sweet crunchy deliciousness! It’s hard to only have one. So I set out to make a homemade version that was packed with protein. That way I can have more than one and it’s of reasonable macros.

protein cereal bars

Recipe:

  • 1/2 cup honey
  • 1/2 cup reduced fat peanut butter
  • 3 servings Honey Nut Cheerios
  • 2 scoops protein powder (I used ON whey vanilla ice cream)

Heat the honey and peanut butter on the stove on medium to low heat. Once it’s thinned out remove from heat and stir in protein powder. Once the mixture is smooth add inthe cheerios. You may need to add a few drops of water if the consistency gets too hard while you’re mixing. Put on parchment paper in a glass dish and allow to harden for an hour. Enjoy!

Macros (1 per serving of 12): 149 calories, 4g fat, 20g carbs, 7g protein

5 Minute Dark Chocolate Protein Clusters

I love adapting my easy no bake protein bars into different creations. It’s always nice to switch things up! I threw together a few things I had on hand like almonds and dried cranberries. This reminds me of a trail mix cluster. Plus it’s packed with protein! Can’t beat that…

Five Minute Dark Chocolate Protein Clusters

Recipe:

  • 1/4 cup peanut butter
  • 1/4 cup dark chocolate chips
  • 1/4 cup honey
  • 1 scoop protein powder (I used Optimum Nutrition vanilla ice cream)
  • 12 almonds, chopped
  • 1/8 cup dried cranberries

Heat peanut butter and honey on medium low heat on stove until it has melted and is easy to mix. Take off heat and add in protein powder. You may need to add a tbsp of water to get a good consistency. Melt chocolate chips in microwave for 30 secs then mix until smooth. Add melted chocolate to peanut butter mix, then add in almonds and dried cranberries. Mix well. Place in baking cups that are oiled. Allow to harden in the fridge for at least an hour. Enjoy!

Macros (per cluster for a batch of 12): 88 calories, 4g fat, 7g carbs, 4g protein

White Chocolate Cranberry Protein Balls

During this week’s meal prep I knew I wanted to make a protein treat and I was going to do the usual protein bars, but I decided to switch it up a bit and do protein balls. You will love these balls in your mouth. 😀

whitechocolatecranberryproteinballs

Recipe:

  • 1.75 scoops protein powder
  • 1 1/4 cup rolled oats
  • 1/4 cup peanut butter
  • 1/3 cup honey
  • 1/4 cup dried cranberries
  • 1/4 cup white chocolate chips

Mix ingredients together and then leave in the fridge for half an hour. You want the consistency to be a little wet but dry enough to mold so add a tbsp of water if needed. Take out and roll into 20 balls. Keep in tupperware in the fridge. Enjoy!

Macros (per serving, 20 servings): 60 calories, 1g fat, 7g carbs, 4g protein

Margherita Pasta Skillet

Skinny 5 Ingredient Margherita Pasta Skillet

Some nights I just don’t want to cook. I’m sure you all know what I’m talking about. But I don’t want to turn to unhealthy takeout or even waste money in general. It’s so important to have a few simple meals on hand that you can throw together. This is DEFINITELY a must on your list! I mean who doesn’t have a pasta, a veggie, and cheese on hand at all times? For me I had spaghetti, mozzarella, and cherry tomatoes. I happened to have fresh mozzarella and basil as well since we made homemade pizza the night before. So BOOM! This recipe is as easy as it gets for a delicious dinner! It took 25 minutes total, uses only 5 ingredients, and 4 of which are fresh! Plus it only takes on pan so it makes for an easy clean-up! DOUBLE plus it is super light and packed with protein!

Recipe:

  • 3/4 box whole grain pasta of choice
  • 2 and 1/2 cups water
  • 1 tsp salt
  • 3 oz fresh mozzarella cheese
  • 1 cup reduced fat mozzarella or Italian blend cheese
  • 1 box cherry tomatoes
  • 10 basil leaves
  • 3 tbsp fresh garlic

In a pan add pasta, tomatoes, 8 basil leaves, salt, and water. Bring to a boil on medium heat and stir periodically. Once water has reduced put on low and add garlic. I did this in a cast iron skillet so once the water had reduced I added the cheese and threw it in the oven for 5 mins on 400 degrees to melt the cheese. Garnish with remaining basil, chopped. Viola! This would be great with chicken shrimp, or scallops!

Macros (per serving for 8 servings): 209 calories, 5g fat, 29g carbs, 11g protein

Tomato Pesto Panini

Starbucks Recreate Tomato Mozzarella Pesto Panini

This is essentially a recreate of the Tomato Mozzarella panini at Starbucks. Ever tried it? It’s DELICIOUS! If not you’re totally missing out, but now you don’t need to spend almost $7 at Starbucks. This isn’t the most macro friendly option but it sure is scrumptious.

Recipe:

  • Trader Joe’s Panini slim
  • Grape tomatoes (sometimes I use sun dried tomatoes or if I have regular tomatoes only that works too)
  • 1/8 cup Pesto sauce
  • 1 oz Fresh mozzarella (I’ve used 2% cheese sticks they work great, too!)
  • Fresh spinach

Spread pesto sauce on bread, add spinach and cheese, then top with tomatoes. If you have a panini press this would work best but I just wrap mine in foil and throw it in the oven on 400 degrees for about 20 mins or until cheese is ooey gooey. Oh my gosh it’s so good!

Macros: 425 calories, 40g carbs, 22g fat, 14g protein, 7g fiber

Light Mac and Cheese

I don’t think I have ever met a person who doesn’t like macaroni and cheese. Mac n cheese is certainly one of my favorite comfort foods, but 1) I’m not a fan of the box kind and 2) I wanted to be able to eat it more often and not get huge ;). So I set out to make an easy homemade recipe that I could enjoy on the reg. It’s also included in meal plan #2!

Lightened Mac & Cheese

 

Recipe:

  • 1 box whole wheat elbow macaroni
  • 3 tbsp unbleached all-purpose flour
  • 1 teaspoon salt
  • 2 and 1/2 cups skim milk
  • 4 tbsp light cream cheese
  • 2 cups reduced fat shredded cheddar cheese

Cook pasta, drain, and set aside. While the pasta cooks add flour and salt to saucepan and mix, then add milk and whisk together. Turn on heat to medium-high and add cream cheese, stir constantly until it comes to a boil. Reduce heat and allow to simmer for 1-2 minutes, until thick. Remove from heat, add cheddar cheese, and stir. Add into pasta and toss well. Enjoy!

Macros (8 servings, about 1 cup): 310 calories, 8g fat, 28g carbs, 16g protein, 3g fiber

Southwestern Cobb Salad

It’s Monday and that means meatless Monday! Which worked out well because I wanted to make a Cobb salad but I didn’t have any meat prepped and was feeling a bit lazy. This meal is perfect for if you’re feeling lazy, it took me less than 10 minutes to whip up!

Southwestern Cobb Salad

Recipe:

  • 4 cups romaine lettuce, chopped
  • 2 hard boiled eggs, sliced
  • 1/2 tomato, chopped
  • 1/3 cup fried onions (could do chopped red onions for healthier option)
  • 1/3 cup canned corned (drained and rinsed)
  • 1/2 cup black beans (drained and rinsed)
  • 1/3 cup reduced fat shredded cheese
  • 2 tbsp dressing of choice (I used low fat ranch)

Mix together and enjoy!

Macros for entire recipe (not including dressing) 16g fat, 22g carbs, 6g protein

 

Chocolate Chip Banana Protein Muffins

Chocolate Chip Banana Protein Muffins Is it just me or do you always have overly-ripened bananas at the end of the week? Well, that almost always happens to me! Thomas is so picky with bananas and will not eat them if they have just a few brown spots on them. Even though I told them that’s when they’re most delicious! Last week I went to Costco’s and purposely bought a bunch of bananas knowing I wanted to make my favorite baking recipe, banana chocolate chip protein muffins! I left five bananas on the counter to get real brown, and I mean REALLY brown which kinda happened on accident because I had injured my wrist and made the muffins a few days later than planned. But no worries, bananas can be completely brown and still be great for baking. The more ripened the easier they’ll be to mash and tastier!

 

I see all over the internet “clean” banana protein muffins that use Greek yogurt and no butter. These muffins are pretty good but I’m not a huge fan of the spongeness that the yogurt gives it. So I set out to make a recipe of banana protein muffins that aren’t clean, but still packed with protein! If you’re into the clean muffins there are plenty of recipes out there, or you can always convert the butter to Greek yogurt using the various conversion charts found online. Same with the sugar! But I can assure you these muffins are with the extra grams of fat.

 

Chocolate Chip Banana Protein Muffins

Recipe:

  • 1 and 1/2 sticks unsalted butter, softened
  • 3.5 scoops protein powder (I used Optimum Nutrition Vanilla Ice Cream)
  • 1 and 1/2 cups whole wheat flour
  • 2 cups mashed bananas (I used 5)
  • 1/2 cup milk chocolate chips
  • 1 and 1/2 teaspoons baking soda
  • 1 teaspoon salt
  • 1 tsp vanilla
  • 2 eggs
  • 1 egg white
  • 1 cup white sugar
  • 1/2 cup brown sugar

Preheat oven to 350 degrees. First mix together the mashed bananas, sugar, butter, eggs, and egg white. In another bowl mix flour, protein powder, baking soda, and salt. Line a muffin pan and add mixture filling liners about halfway. Cook each batch about 15 minutes or until a toothpick comes through the clean in the center. Allow to cool for a few minutes in the pan, then remove from pan and allow to cool another 5 minutes before enjoying. YUM!

Macros (1 serving, for 24 servings):  160 calories, 7g fat, 20g carbs, 5g protein

Pumpkin Protein Pancakes

FALL IS HERE!!! I think I can speak on behalf of the fitness  and blogging community and say we are THRILLED. Pumpkin everything! I love Fall because it means no more hot summer days here in Florida, plus Halloween which is my favorite holiday. Today instead of making my usual protein pancakes I made them pumpkin-y! I actually doubled this recipe, but I’ll give ya the macros for one serving.

 

Pumpkin Pancakes

Recipe:

  • 1/2 scoop protein powder (I used About Time vanilla)
  • 2 tbsp whole wheat flour
  • 1/4 tsp baking powder
  • 2 tbsp pumpkin puree
  • 3 tbsp egg whites
  • Splash of vanilla or butter extract

I cooked mine on a griddle, 2 mins on each side. Sprinkled cinnamon on top. Boom!

Macros

153 calories, 17g carbs, 1g fat, 20g protein , 3g fiber

Raspberry Chocolate Stuffed Protein Crepe

raspberry chocolate stuffed crepe

What the. This was freaking heavenly! I was going to make my normal protein pancakes but decided I would thin out the mix and make a crepe! I simply used the protein pancake recipe, thinned it out, and before I folded it over I stuffed it with raspberries and chocolate chips! Topped with melted peanut butter and crushed almond!

Macros (includes berries & chocolate chips but not other toppings): 227 calories, 5g fat, 22g protein

Baked Chocolate Cake Protein Donut Holes

Baked Chocolate Protein Donut Holes

 

*No donut pan needed for this recipe! I LOVE donuts. Who the heck doesn’t love donuts? But donuts aren’t typically very healthy, especially considering they’re usually fried. Thomas loves donuts just as much as me, so I set out to create a healthy protein donut that we would both enjoy. Well, I was pleasantly surprised.

These are AMAZING, fluffy and cake like. I love cake donuts! I simply used a mini muffin tin to make the donut holes. Didn’t want to invest in a donut pan quite yet and this worked just fine. I had a little extra batter and didn’t want to have to make another batch so I made this batch a little bigger. If you fill up the tin 3/4 of the well they’re look more like balls instead of mini muffins! 🙂

Recipe:

  • 2 scoops of protein powder or 1/2 cup (I used ON vanilla)
  • 3/4 cup unbleached all purpose flour (whole wheat will change the taste a bit)
  • 2 tbsp cocoa powder powder
  • 1/2 teaspoon baking powder
  • 1/4 cup sugar (you can sub with applesauce or banana)
  • 1 egg, beaten (I used an egg white!)
  • 1/2 cup unsweetened almond or coconut milk
  • 2 tbsp butter, softened
  • 1 tbsp Greek yogurt
  • 1 teaspoon vanilla extract

Preheat oven to 350 degrees. Mix dry ingredients together. In another bowl, mix together wet. Add wet ingredients to the bowl with dry. Grease muffin tin and fill each about 3/4 the way. Bake for 10 to 12 mins (check with toothpick). Take them out and allow to cool for 5 minutes.

You can make a glaze to go with this. I did it the easy way and dumped about a cup of powdered sugar in a bowl, then added 1/2 teaspoon vanilla extract, a squeeze of lemon juice, and a few caps of almond milk until consistency desired. You can certainly add some protein powder to this. When the donut holes were ready to glaze I heated the glaze in the microwave for 3-10 second increments, then dunked the donut holes and allowed them to cool for five minutes on wax paper.

Macros (without glaze, per 1, makes 24): 40 calories, 5g carbs, 1g fat, 3g protein

Pumpkin Protein Muffins with Maple Glaze

25crop

HAPPY HALLOWEEN! My quest to bake healthy this year has been conquered! These were flipping divine. I actually tried a few with chocolate chips and without. I liked them without much better as it allowed the pumpkin flavor to really pop. Who would have ever thought I’d turn down chocolate?

Recipe:

2 cups whole wheat flour

2 and 1/2 scoops protein powder (I used ON Vanilla)

2 teaspoons baking soda

1 teaspoon baking powder

1 teaspoon cinnamon, nutmeg, and pumpkin pie spice

3/4 cup granulate sugar (could sub with bananas or unsweet applesauce for natural sugar)

2 cups pumpkin puree

1/4 cup coconut oil

1/4 cup 0% plain Greek yogurt

3 tbsp unsweetened almond milk

1 egg

2 egg whites

For glaze:

1 cup 0% Greek yogurt

1 cup powdered sugar

1 tbsp maple syrup

1 tsp vanilla extract

1 tsp water (add more as needed but be careful!)

Preheat oven to 350 degrees. Mix dry and wet ingredients separately. Mix them together. Spray muffin tin or use cupcake liners. I used an ice cream scoop and it did work perfectly. Bake for 20 minutes. Allow to cool for a few minutes then remove from muffin pan and top with glaze.

Makes 18 medium sized muffins.

For the glaze: mix Greek yogurt, powdered sugar, maple syrup, and vanilla. Add water as needed. You will want the consistency to pretty thick. When you spoon it on the muffin it will melt down the muffin, then harden.

Macros (for 1): 28g carbs, 4g fat, 8g protein

Chocolate Chip Protein Pancakes

Chocolate Chip Protein Pancakes

Super simple protein pancake recipe. This is my go to recipe for making protein pancakes. I like to make one big pancake, or you could make 2-3 thinner pancakes. Or you can double the recipe to feed 2 people! This recipe subs sugar for unsweetened apple sauce and egg whites for eggs. Plus it packs over 20g of protein!

Ingredients

  • 1/2 scoop protein powder (I used About Time vanilla)
  • 1 tbsp flour
  • 1 tbsp oats
  • 1/4 tsp baking powder
  • 2 tbsp unsweetened applesauce
  • 3 tbsp egg whites
  • 1 tbsp dark chocolate chips
  • Splash of vanilla or butter extract

I cooked mine on a griddle, 2 mins on each side. Top with whatever you please. My favorite toppings are peanut butter and honey, but it also tastes great alone!

Macros

227 calories, 26g carbs, 5g fat, 22g protein (does not include toppings)