Tag: beginner fitness recipes

Fit Recipes!

Free Recipe: 5 Minute Protein Pumpkin Pie Mousse

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.

Click below for details. 

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

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: 3 Minute Pumpkin Pie Protein Smoothie

melaniewalessustainableliving

Enjoy this seasonly inspired smoothie for an easy high protein and super tasty breakfast. Only a couple of ingredients and it tastes like Pumpkin Pie. Enjoy!

Serves 1

230 Calories

25g Protein

31g Carbohydrate 

2g Fat

INGREDIENTS YOU’LL NEED

  • 90g ripe frozen banana
  • 110g canned pumpkin
  • 30g Outwork Nutrition Build Whey Vanilla Protein Powder 
  • A dash or two of ground cinnamon
  • 2-3 ice cubes
  • about 240ml of water, or enough to reach your desired smoothie consistency

DIRECTIONS

Add all ingredients to a blender and blend until smooth.

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.

Click below for details. 

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

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Start Meal Prepping Now With 2 Simple Prep Ideas

melaniewalessustainableliving

Want to start meal prepping so you can have an easier time reaching your fitness goals but have no idea how to begin making it a habit? Here are 2 simple quick prep ideas to get you started.

Prep Idea # 1: Cut up some veggies so they are ready for snacking and use a store bought dressing as a dip.

Prep Idea # 2: Prepare bananas for protein smoothies. Simply peel ripe bananas, break or slice into chunks, place in a freezer bag and freeze. Add a few pieces along with water, ice, and protein powder to a blender so you can make delicious smoothies in a matter of minutes.

Meal prep doesn’t have to be complicated. It’s about planning and preparing ahead so when those feelings of hunger strike it’s easier to make choices that align with your goals.

Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.

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

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

www.instagram.com/melaniewales.sustainableliving

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

Fit Recipes!

Free Recipe: Coconut Curry Crockpot Chicken

melaniewalessustainableliving

Only a few ingredients and super short prep time means you could easily put this in the crockpot in the morning and it will be ready come dinner time.

Serve over rice with a side of steamed vegetables for a complete meal.

You can also make this into a hearty and tasty soup by adding a serving of this chicken to a serving of cooked rice and some frozen vegetables along with 1 cup of water. Viola, soup!

One quick tip for those of you wanting to shred body fat: Eat more soup!  The volume goes a long way to keep hunger at bay.  

Serves 6

Per serving

235 calories

24.7g protein

6g carbohydrate

11.5g fat

INGREDIENTS YOU’LL NEED

  • 672g frozen boneless skinless chicken breast (about 3 large breasts) 
  • 406ml coconut milk (1 can) 
  • 200g sliced onion 
  • 2 tbsp curry powder 
  • 1 1/2 tsp garlic powder 
  • 2 tsp ground pink Himalayan salt 

DIRECTIONS

Add all of the ingredients to a crockpot and cook on high for about 4-5 hours or until the chicken is cooked through and can be easily shredded with 2 forks.

Using 2 forks shred the chicken and stir so the chicken can absorb all the tasty coconut curry juices it cooked in. Allow to cool a bit before storing. Keeps for 4-5 days in the refrigerator for fast lunches or dinners all week long. Or freeze portion 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. 

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

This Coconut Curry Crockpot Chicken bulk meal prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Quick and Easy Protein Packed Cereal 

melaniewalessustainableliving

Try this quick and easy protein packed cereal when you don’t feel like cooking, have no meal prepped food, or are super busy.

By simply mixing a scoop of protein powder to your milk and adding in berries you take cereal to another level.

Cereal and milk by itself is usually very low in protein and a hearty bowl can pack in the calories, but then leave you feeling hungry soon after. 

However, when you add in protein powder and high volume berries you can keep the calories in check while leaving you feeling more satisfied from this convenient and quick meal with longer sustained energy. 

Additionally, if you are using a super tasty protein powder it makes it even more delicious than using plain milk with your cereal. 

Once you try it you will never go back!

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

364 calories
29g protein
48g carbohydrate
6g fat

NGREDIENTS YOU’LL NEED

  • 175ml 2% milk
  • 100g fresh or frozen berries
  • 30g protein powder of choice
  • 30g cereal of choice 

DIRECTIONS

Whisk the protein powder into the milk. Add in the berries and cereal. Eat and enjoy!

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

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

Find many more delicious, macro friendly, and quick breakfast recipes and so much more!

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!, Fitness Tips

Great On The Go High Protein Meal Ideas

melaniewalessustainableliving

We should get at least 30g of high quality protein in each of our meals even when we are on the go.  Next are 3 high protein meal ideas that are great options even on the busiest of days to help you reach your protein goals and help you stick to your daily nutritional goals.  

This post is inspired by my recent family medical emergency and are the exact meals I used to keep my highly stressed and sleep deprived brain and body functional as I cared for my daughter during her hospital stay.  (Update: She is now fully recovered!!!)

  1. Pack 2 scoops of protein powder and an apple or banana.  Simply mix the protein powder in water, a coffee, or other preferred beverage while out and about.  Add in a whole piece of fruit for convenience, fiber, and increased satiety.  Very quick and easy to pack when you are rushing out the door.  
  2. Make a “yummy bowl.”  This yogurt and fruit bowl is my favorite on the go option!  (In my 2nd cookbook I call it the Overnight Dessert Recovery Bowl because I generally make it for my evening dessert) For ease at my house, I refer to it as my “yummy bowl”.  It’s super easy to make and bring in a cooler. See below for a screen shot of the full recipe direct from my e cookbook.   
  3. Buy the best high protein options you can find.  Sometimes we don’t have time to pack or an emergency occurs and there is no other choice.  Read labels and opt for prepared foods that are high in protein and lower in fat such as greek yogurt, a turkey sandwich wrap, and Fair Life Core Power high protein milk.  Add in a piece of whole fruit for more low calorie volume and satiety instead of opting for a side of chips or a cookie.  

You have choices.  Eating like crap never helps you feel better.  

Whatever the day brings you can make the choice that aligns you with your long term goals and helps you feel your best.

Prioritize your health and well being and let the excuse of being “too busy” go.

Getting and staying fit is always worth the effort.  

Screenshot from my E Cookbook “The Art Of Meal Prep For Sustainable Living Volume 2”

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/

Find the Overnight Dessert Recovery Bowl in Volume 2 as well as many more delicious and macro friendly recipes for bulk prep, quick prep, sweets and snacks prep and so much more.

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Double Chocolate Fudge Protein Brownie

melaniewalessustainableliving

I stumbled across this perfect protein brownie recipe on accident!  I was trying to create something else utilizing canned pumpkin and chocolate and what ended up happening was that I made divine brownies instead!  The pumpkin is what makes this brownie possible. You don’t taste the pumpkin at all, instead it gives this brownie it’s perfect texture without using butter and allows the rich chocolate flavor to come through.🤤 

Makes 8 servings

Per 60g serving

135 calories 

9g protein

19g carbohydrate

3.5 fat

INGREDIENTS YOU’LL NEED

  • 2 eggs 
  • 75ml real maple syrup 
  • 75g nonfat Greek yogurt (unsweetened applesauce can also be used and works great!)
  • 140g canned pumpkin 
  • 25g cocoa powder 
  • 50g Chocolate Protein Powder of choice 
  • 25g all purpose flour 
  • 50g semi sweet chocolate chips (or mix and match any kind of baking chips such as milk, dark, white or peanut butter chips)
  • 5g baking powder 
  • 1/2 tsp ground pink Himalayan salt 

DIRECTIONS

In a mixer or by hand mix together the eggs, maple syrup, Greek yogurt, and pumpkin until smooth.

By hand fold in the cocoa powder, baking powder, and salt.

By hand fold in the protein powder.

By hand gently fold in the flour and chocolate chips until smooth and just combined. To not over mix!

Pour the batter in a parchment lined 8×8 baking pan and bake at 325 degrees for 22 minutes.

Remove from oven and allow to cool on a wire rack. The middle of the brownie should still be a bit gooey when you first remove it from the oven. It will further set as it cools.

Once cooled cut into desired portions and store in the refrigerator for up to 4-5 days.

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/

This Double Chocolate Fudge Protein Brownie recipe is included in Volume 1 as well as many more delicious and macro friendly sweet treat recipes for brownies, cookies, and so much more.

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

www.instagram.com/melaniewales.sustainableliving