Month: July 2024

Fit Recipes!

Easy Protein Packed Light Ice Cream Recipe

melaniewalessustainableliving

Make your own protein packed light ice creams using the Ninja Creami.  This is one of my favorite recipes that I’ve come up with based on my simple high protein and fruity milkshake recipes.  

Mix and match fruits, protein powders and pudding mixes for an endless variety of flavor combos.  Like so many of my recipes use this as a jumping off point and get creative.  

Once you try it you will never go back to store bought light ice creams!  

Serves 1 (calories and macros will vary slightly depending on the ingredients you use)

380 calories
30g protein
57g carbohydrate
3g fat

INGREDIENTS YOU’LL NEED

  • 250ml 1% milk
  • 250g fresh or frozen fruit
  • 30g protein powder or choice
  • 10g sugar free fat free instant pudding mix
  • 15g monk fruit granulated zero calorie sweetener

DIRECTIONS

Add all ingredients to a blender and blend until smooth.  (Enjoy like this as a thick milkshake.) Pour into a Ninja Creami container.  Freeze for 24 hours.  Using the Ninja Creami blend using the light ice cream function.  Blend again using the re spin function.  Enjoy right away!  

Pro Tip: Meal prep in bulk and keep in the freezer for anytime you want a delicious and satisfying protein packed light ice cream. (Me twice a day😎!)

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

My simple high protein and fruity milkshake recipes can be found in Volume 2 as well as many more yummy and satisfying sweet treats including recipes for my lighter and protein filled take on cookies, cheesecakes, frostings, and so much more!

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

5 Proactive Fitness Habits To Start Now 

melaniewalessustainableliving

Over the course of losing and keeping off 145lbs I have learned quite a bit about what it takes to make weight loss not only possible, but also sustainable. 

It can feel hard to build new habits. That’s why it is best to keep things as simple as possible. It’s amazing how all the small things we do each day add up with time and consistency, not perfection.

Here are 5 proactive habits you can begin doing now to help you get and stay fit long term.

  1. Cook: make most of your meals at home.
  2. Grocery shop: do this weekly to make sure you always have fresh fruits and vegetables and lean proteins available. 
  3. Walk: Move more often throughout the day. Bonus points if you can do it outside. 
  4. Don’t snack: Mindless snacking makes it so easy to overeat. Aim for 3-5 meals each containing at least 25g lean protein and a fruit and/or veg at consistent meal times. 
  5. Found Moment Exercise: Don’t let the excuse of not having enough time stop you from doing something! A solid session of resistance training is great. But if time is limited a set of push ups or bodyweight squats sprinkled throughout the day really add up! 

If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

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Fit Recipes!

How To Make Your Own Protein Donut

melaniewalessustainableliving

Make your own protein donut and avoid the excess fat and sugar in regular donuts.

It’s all good to eat regular donuts in moderation, but it’s nice to have an alternative that is high in protein that actually leaves you feeling satisfied!  

Let’s compare.  One of my homemade protein donuts with a protein frosting and fun toppings versus a regular donut from a leading donut place.  

I’ll share the recipe for my donuts below.  Happy donut baking!! 

For my Protein Donut (Pictured on top)

  • 215 calories 
  • 20g protein
  • 27g carbohydrate 
  • 2g fat

From the Donut Place (Pictured on bottom)

  • 330 calories 
  • 4g protein
  • 43g carbohydrate
  • 14g fat

My donut recipe from Volume 1 of my e cookbooks included below! 

Macro Friendly Donuts

This high protein, low fat donut is the perfect way to satisfy a donut craving while still helping you nail your nutritional goals!  Donuts are a family favorite around my house, so I went on a mission to create a lighter homemade version that would be realistic for us to enjoy everyday.  I hope you love them as much as we do!! If you do, remember to check out my e cookbooks (link below) to help support my passion to bring more delicious options to us all while we are aiming to live a fit life!

Makes 6 Donuts

For 1 donut with icing and 3g of toppings

215 calories

20g protein

27g carbohydrate

2g fat

INGREDIENTS YOU’LL NEED:

For the donuts 

  • 120ml 1 % milk 
  • 110g unsweetened applesauce 
  • 50ml real maple syrup 
  • 1 egg 
  • 100g all purpose flour 
  • 50g whey protein powder (flavor of choice) 
  • 5g baking powder 

For icing and toppings per individual donut 

  • 20 ml 1% milk 
  • 12g whey protein powder (flavor of choice) 
  • 2g of instant sugar free pudding mix (flavor of choice)
  • 3-5g of cereal, chocolate chips, sprinkles, marshmallows, mini Oreos etc.. 

Pro Tip: You can also tweak my recipe to make it lower in calories by using sugar free maple syrup instead of regular.  It works just as well!  

DIRECTIONS:

By hand or in a mixer, mix together the milk, maple syrup, applesauce, and egg.

Add in the flour, protein powder, and baking powder and combine until just incorporated. Batter will be fairly thin.

Evenly divide batter using a silicone donut baking pan. Enough batter for 6 donuts. Place the donut pan on a cookie sheet.

Bake at 350 degrees for about 25 minutes or until cooked through.

Allow to cool and then remove from donut pan. Store for up to 4-5 days in the refrigerator.

To make the frosting mix together the milk and protein powder (and if using the instant pudding mix). That’s it. Top the donuts with the icing and your favorite toppings. To help thicken the icing, if needed, you can refrigerate it for a few minutes. Works like a charm! Fully iced and topped donuts can also be stored in the refrigerator but enjoy within 2 days of topping.  I personally prefer to ice and top them just before enjoying. 

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

The donut recipe is in Volume 1 as well as many more yummy and satisfying sweet treats including recipes for my lighter and protein filled take on cheesecakes, cookies, brownies, and so much more!

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

The Best Macro Friendly Lasagna Recipe For Meal Prep

melaniewalessustainableliving

This lasagna is one of my staple dinners. Using simple ingredients and a few key swaps to cut back on the calorie load of a typical lasagna it is an amazing option that the entire family will enjoy. Made in bulk, it is still delicious when reheated during the week. 

Meal planning and meal prep is a huge part of my weight management success. I plan each week what my meals are going to be and their portions. Then I grocery shop and prep ahead of time for those meals. 

To keep and maintain my results I continue to set myself up for success on a daily basis. It’s those moments when we feel tired and hungry that we make the easiest and fastest choice. For me, that used to mean carry out or having extra snacks while waiting on my main meal to come together. However, planning and preparing ahead makes the fastest and easiest choice also the best choice for my health and fitness goals. 

The recipe for my Macro Friendly Lasagna is from the Bulk Meal Prep section of my e cookbook “The Art of Meal Prep for Sustainable Living Volume 1”. 

The recipe pages are taken straight from the cookbook. Free recipe below. Give it a try and see what you think!

I wrote my cookbooks so I could have all my go to recipes in a convenient location to make choosing what to meal prep each week easier. But I am excited to be able to share them with you too. This way you have plenty of easy and delicious recipes to help you reach and maintain your own fitness goals. 

If you want over 120 more of my recipes in two convenient E Cookbooks check out my website for details on how to get your own copies.  Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Here is a review for Volume 1. 

“Melanie has managed to put together an amazing collection of recipes which are not only macro friendly and easy to make, they are incredibly delicious! This recipe collection is a must have for anyone. Every recipe is easy to make, full of flavour and fits into my lifestyle! Thank you Melanie for sharing all your wonderful creations!” -Wendy D.

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving