Just in time for Halloween! Warm up with this chili after the trick or treating. It will also help you feel more satiated from the high volume and high protein content…so maybe you won’t overdo it on candy…🤞🏻🙌

For this recipe if you can open a can and chop an onion you can make this. If there was ever a recipe to get you started on your meal prep lifestyle this is it. It is delicious, high volume, high protein and full of flavor! The pumpkin blends in seamlessly while adding a sense of sweetness and richness to the chili while keeping the calories low. Pumpkin is so versatile! If you like my recipes and fitness tips remember to share! We can all reach our fitness goals and enjoy the process too!❤️

Serves 8

For 1 serving (443g)

280 calories

24g protein

36g carbohydrate

7g fat

Ingredient’s you’ll need:

1 can pumpkin (425g)
1 can black beans (425g)
1 can tomato paste (170g)
1 large can diced tomatoes with chilis (794g)
1 can beef broth (425ml)
Some jarred or canned salsa (300g)
2 tbsp chili powder (30g)
760g ground lean turkey (93% lean)
1 large onion chopped (400-500g)
1/2- 1 tsp ground pink Himalayan salt

Directions:

Add everything to a slow cooker and cook on high for 5-8 hours. Stir occasionally and chop the ground turkey up as it cooks so it can blend with the chili. Allow to cool a bit before storing. When reheating add some water to make it more high volume of you need. Or top with cheese, sour cream, etc.. and enjoy with cornbread/corn chips if you need more calories and less volume. Enjoy within 5-6 days of preparing or store portions in the freezer for future meals.

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

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This Super Easy Slow Cooker Pumpkin Chili bulk prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.

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Fit Recipes!

Free Recipe: Dark Chocolate Walnut Protein Oatmeal Brownie Bowl

October 2, 2025October 2, 2025 melaniewalessustainableliving

For me, chocolate is a need not a want… And I have fit goals. How do I combine my desires with my goals? Well, this delicious take on protein oats is one solution.

Rich in deep dark chocolate flavor, while still remaining sweet, my brownie bowl does not taste like you are eating it for your fitness goals. Boasting 40g of protein and balanced macros to promote satiety, unlike a regular brownie, you will actually be aiding your progress!

Let’s get and stay lean and jacked together AND eat chocolate too.

Makes 1 Serving

584 Calories
40g Protein
62g Carbohydrate
20g Fat

Ingredients you’ll need:

For the Bowl:

250ml 1% Milk
40g Old Fashioned Rolled Oats
30g Chocolate Whey Protein Powder Of Choice
10g Chocolate Sugar Free Instant Pudding Mix
10g Cocoa Powder
15g Monk Fruit Zero Calorie Granulated Sweetener
Pinch Of Pink Himalayan Granulated Salt

Toppings:

10g walnuts
10g dark chocolate of choice

Directions:

On the stove top or microwave, cook the oats in the milk until softened.

In a mixing bowl measure out your protein powder, pudding mix, zero calorie sweetener, a pinch of salt.

Add your cooked oats in milk to the bowl with your measured dry ingredients and whisk together for 1 minute. this will help it to thicken.

Top with the walnuts and chocolate. Enjoy right away, at room temperature, or pop it into the fridge to cool.

Pro Tip-Can also be made the evening before as an amazing overnight oat breakfast. Brownie bowl for breakfast? Yes, please!!!

Want to try one of my favorite protein powders to make this recipe? Check out Outwork Nutrition.

Find loads of high protein recipes and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond. Reach your fitness goals with my easy and delicious recipes! Only $20 each to grab your own downloadable copy. This is an amazing price for so many amazing tips, meal ideas, and recipes that took me years to create!

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Fit Recipes!

Free Recipe: Protein White Chocolate Chocolate Chip Covered Strawberries

September 9, 2025September 9, 2025 melaniewalessustainableliving

You must try my brand new recipe! These Protein White Chocolate Chocolate Chip Covered Strawberries are so good I had to share with you right away. These covered strawberries are high in protein, low in calories, and super satiating. All without losing their sweet flavor and chocolate-y goodness. Enjoy!

Makes 10-12 large covered strawberries

475 Calories
30g Protein
67g Carbohydrate
10g Fat

I could give you the per strawberry macros…, but I doubt you will share these..I never do!

Ingredients you’ll need:

about 300g fresh strawberries

For the protein frosting:

150ml 1% milk
30g @outworknutritionofficial build whey vanilla protein powder
15-20g sugar free fat free white chocolate flavored instant pudding mix
10g monk fruit powdered sugar replacement zero calorie sweetener

For dipping:

10g sugar free strawberry gelatin powder
20g mini chocolate chips

Directions:

Wash the strawberries and pat dry with a towel.

To make the frosting, in a small bowl whisk together the milk and pudding mix for 2 minutes until thickened. Whisk or stir in the protein powder and sweetener.

Pro Tip-If using a whey/casein blend or vegan protein powder you will need less pudding mix.

Scoop each strawberry into the frosting and then roll into either the chocolate chips, gelatin, or both.

Enjoy right away!

Want to try one of my favorite protein powders to make this recipe? Check out Outwork Nutrition.

Click below for details.

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Fit Recipes!

Free Recipe: Quick Prep High Protein Breakfast For Dinner Wraps

September 2, 2025September 2, 2025 melaniewalessustainableliving

With both fresh and quickly sautéed veggies, plus an egg and breakfast sausages these fun and easy Quick Prep High Protein Breakfast For Dinner Wraps will have you smiling. Super savory with a kick of tangy ketchup, this may become your new favorite quick prep meal.

Makes 1 large serving

(Calories will vary slightly depending on wraps, dressing, and protein choice)

571 calories

41g protein

59g carbohydrates

19g fat

Ingredients you’ll need:

2 low carb tortilla style wraps
100g sliced fresh mushrooms
100g sliced bell pepper
50g sliced red onion
3 small chicken or turkey breakfast sausages
20g shredded mozzarella cheese
1 egg
20g ketchup
+salt and pepper to taste

Optional Ingredients to add more volume and veg!

50g mixed greens or spinach
100g sliced cucumber

Directions:

Using a non stick skillet or cast iron pan sauté the onions, peppers, and mushrooms over medium heat for 3-5 minutes stirring occasionally.

Whisk the egg lightly and slice the sausages into bite size pieces. Add the egg, sausages, and cheese to the sautéed veggies and cook covered for an additional 3-5 minutes and the egg is cooked and cheese is melted.

Serve in the wraps with ketchup and optional fresh veg.

Salt and pepper to taste!

Find this high protein recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond. Reach your fitness goals with my easy and delicious recipes! This recipe is from Volume 2 in the “Quick Meals And Snacks” chapter.

Only $20 to grab your own downloadable copy. This is an great price for so many amazing tips, meal ideas, and recipes that took me years to create!

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Fit Recipes!

Free Recipe: Strawberry Cheesecake Protein Frozen Yogurt

August 14, 2025August 14, 2025 melaniewalessustainableliving

Once you try this Strawberry Cheesecake Protein Frozen Yogurt recipe you will never want to buy store bought protein ice cream by the pint again. With even better macros this makes closer to double a typical pint. The strawberry cheesecake flavor is also incredible while being highly satisfying too. Shown in cones, this recipe will fill around 5-6. Eating straight from the mixing bowl I prepare it in is my usual go to, but cones can be nice if you are willing to share.

Makes 1 large serving:

386 calories
37g protein
52g carbohydrates
3g fat

Ingredients you’ll need:

50ml 2% milk
18g @outworknutritionofficial Build Whey Strawberry Protein Powder
5g sugar free fat free vanilla instant pudding mix
3g sugar free strawberry gelatin
200g nonfat greek yogurt
15g monk fruit zero calorie powdered sugar sweetener of choice
250g diced fresh or frozen strawberries
16g graham crackers, crumbled

Directions:

In a large mixing bowl whisk together the milk, protein powder, pudding mix, and gelatin. Then whisk in the yogurt. Then whisk in the sweetener. Stir in the strawberries and graham crackers. Cover and freeze for 90 minutes. Stir and freeze another 90 minutes. Stir and enjoy right out of the bowl or scoop into cones! Can be frozen longer, though it will require some time to thaw because it does freeze hard. Similar to all the other low fat protein ice creams available on the market.

Want to try one of my favorite strawberry protein powders to make this recipe? Check out Outwork Nutrition.

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Fit Recipes!

Free Recipe: Strawberry Protein Milkshake

May 20, 2025May 20, 2025 melaniewalessustainableliving

Perfect pre or post workout! Or for Dessert!

If you love strawberry milkshakes you will love this and you will never be tempted by a regular calorie dense milkshake again! This is yummier and its macros are also on point.

More ice and less water makes it even thicker, so you may need to eat it with a spoon like soft serve ice cream. Enjoy!

Makes 1 Serving

265 calories
28g protein
25g carbohydrate
3g fat

Ingredients you’ll need:

120ml 2% milk
30g @outworknutritionofficial Build Whey Strawberry Protein Powder
8g sugar free vanilla instant pudding mix
100g frozen strawberries
3g sugar free strawberry gelatin
15g monk fruit zero calorie granulated
sweetener of choice
ice
water

Directions:

Add all ingredients to a blender and blend until smooth. Drink (or eat) and enjoy!

Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.

Find this high protein recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond. Reach your fitness goals with my easy and delicious recipes! This recipe is from Volume 2.

Click below for details.

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

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Fit Recipes!

Free Recipe: Chocolate Cherry Cordial Protein Milkshake

March 25, 2025March 25, 2025 melaniewalessustainableliving

Perfect pre or post workout! Or for Dessert!

You will also never be tempted by a regular calorie dense milkshake again. This is yummier and its macros are also on point. Cherry cordial is a household favorite!

The almond extract brings everything together, but only a little is needed. More ice and less water makes it even thicker, so you may need to eat it with a spoon like soft serve ice cream.

Makes 1 Serving

265 calories
29g protein
30g carbohydrate
3g fat

Ingredients you’ll need:

120ml 2% milk
30g @outworknutritionofficial Build Whey Chocolate Protein Powder
8g sugar free chocolate instant pudding mix
100g frozen sweet cherries
2g sugar free cherry gelatin
15g monk fruit zero calorie granulated sweetener of choice
1 or 2 drops almond extract
ice
water

Directions:

Add all ingredients to a blender and blend until smooth. Drink (or eat) and enjoy!

Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.

Find this high protein recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond. Reach your fitness goals with my easy and delicious recipes! This recipe is from Volume 2.

Click below for details.

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

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

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Fit Recipes!

Free Recipe: Breakfast Sausage and Egg “Muffins”

January 17, 2025January 17, 2025 melaniewalessustainableliving

Meal prep these yummy sausage and egg “muffins” for a quick and easy savory breakfast. Great paired with toast, a bagel or in a wrap. Or enjoy on their own for a low carb high protein meal. Use a silicone muffin pan for non stick baking and they are even easier! (Make sure to use a cooking spray so they don’t stick to the pan if you are not using a silicone muffin pan.)

Makes 12 servings

Per muffin

145 calories

13g protein

2g carbohydrates

10g fat

Ingredient’s you’ll need:

12 large eggs
12 small Turkey or chicken breakfast sausages
120g shredded mozzarella cheese
+salt and pepper to taste

Directions:

Preheat your oven to 375 degrees Fahrenheit.

Each muffin is 1 egg lightly whisked, 1 small sausage sliced, and 10g of shredded cheese + salt and pepper. Once you have filled your muffin pan, bake for 15-20 minutes or until cooked through and lightly golden on top. Allow to cool before storing in the refrigerator for up to 3-5 days. Make as little or as much as you need!

Find this high protein breakfast recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond. Reach your fitness goals with my easy and delicious recipes! This recipe is from Volume 2.

Click below for details.

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

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

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Fit Recipes!, Uncategorized

Stick To Your Fitness Goals With This Easy Halloween Night Menu

October 30, 2024October 30, 2024 melaniewalessustainableliving

Successfully navigate Halloween Night by meal planning and prepping these fun and festive family friendly meals.

Enjoy some candy in moderation and stick to your fitness goals one delicious bite at a time.

3 Minute Pumpkin Pie Protein Smoothie ~ Fill up on this before you go trick or treating.

Click here for my previous blog post featuring the full recipe and macros.

Super Easy Slow Cooker Pumpkin Chili ~ Meal Prep this ahead so it is hot and ready for an easy dinner.

Click here for my previous blog post featuring the full recipe and macros.

5 Minute No Bake Crustless Halloween Candy Topped Protein Cheesecake ~ Enjoy some candy AND feel satisfied doing it!

Click here for my previous blog post featuring the full recipe and macros.

Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.

Find these high protein recipes and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond. Reach your fitness goals with my easy and delicious recipes! These recipes are from Volume 1.

Click below for details.

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

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

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Fit Recipes!

Free Recipe: 5 Minute Protein Pumpkin Pie Mousse

October 11, 2024October 11, 2024 melaniewalessustainableliving

High volume, high protein, low calorie and tastes like pumpkin pie! Need I say more! This Protein Pumpkin Pie Mousse makes a delightful breakfast, snack, or dessert elegant enough for company. It is also quick and easy to make. All you need is a bowl, a spoon, and a scale and it takes only 5 minutes. Do what I did and quadruple the recipe to make a bigger batch. Enjoy!

Serves 1 (including toppings)

285 calories

25g protein

35g carbohydrate

6g fat

INGREDIENTS YOU’LL NEED:

125g canned pumpkin puree
125g nonfat Greek yogurt
10g Outwork Nutrition Build Whey Vanilla Protein Powder
10g white chocolate or vanilla instant pudding mix (5g if using sugar free)
20ml 1 % milk
Dash of cinnamon or pumpkin pie spice

Optional Toppings:

7g pecans
7ml real maple syrup

DIRECTIONS

In a bowl mix the milk, cinnamon, protein powder and pudding mix. Will make a thick frosting like consistency.

Add in the pumpkin and mix well. Then add in the yogurt and mix well.

Can be eaten right away or placed in the refrigerator for a short time to thicken a bit. Serve topped with the pecans and maple syrup. Enjoy within 2-4 days of preparing. Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.

Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.

Find this high protein recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond. Reach your fitness goals with my easy and delicious recipes! This recipe is from Volume 1.