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!
about 240ml of water, or enough to reach your desired smoothie consistency
DIRECTIONS
Add all ingredients to a blender and blend until smooth.
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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.
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.
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.
Try this quick and easy protein packed cerealwhen 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.
Transform your bowl of protein oats quickly and easily into “The Giant Protein Cookie”! The addition of baking powder and a little time to bake is all it takes. Mix and match flavors of protein powder and instant sugar free pudding mix, add in’s and toppings and you may find yourself exploring endless variations of your own giant protein cookies too.
Serves 1
(base recipe minus toppings and add ins)
428 calories
34g protein
49g carbohydrate
11g fat
INGREDIENTS YOU’LL NEED
240ml 2% milk
40g old fashioned rolled oats
30g whey protein powder of choice
10g sugar free instant pudding mix
5g baking powder
15g monk fruit zero calorie granulated sweetener
Pinch of pink Himalayan granulated salt
optional toppings and add ins such as sprinkles, chocolate chips, nuts, raisins, dash of cinnamon, or cocoa, etc..
Pro tip: You can use up to 10g of cocoa powder or pb fit peanut butter powder in the cookie mixture without messing it up.
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, baking powder, a pinch of salt and any add ins that do not melt like nuts or dried fruit.
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.
Pour protein oat mixture on a parchment lined cookie sheet. Top with any melting ingredients like chocolate chips. (Can also wait and top immediately after baking while the cookie cools.)
In a preheated oven bake at 350 degrees for 15 minutes.
Remove from oven and allow to cool a bit before removing from the parchment paper.
Then enjoy the warm and fresh from the oven giant cookie!
Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.
When it comes to breakfast, meet my morning staple. Loaded with all the good stuff to keep me feeling energetic and capable to tackle the day. I want to train hard during my workouts and still have energy to take care of my work and life to do list. This is for the those with high performance goals. Meet life’s demands and feel like a badass of mind and body all day long! And did I mention it’s delicious??
Serves 1
573 calories
36g protein
85g carbohydrate
10g fat
INGREDIENTS YOU’LL NEED:
240ml 2% milk
40g rolled oats
30g whey protein powder (flavor of choice)
10g sugar free instant pudding mix (flavor of choice)
100g sliced ripe banana
100g frozen berries
pinch of salt
Optional: 10g zero calorie sweetener or choice sprinkles on top
Directions:
On the stove top or microwave, cook the oats in the milk until softened. In a glass storage bowl (bonus if it has a matching lid) measure out your protein powder, pudding mix, and add 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 fruit and optional sweetener. Enjoy right away, in a couple hours, or even make the night before. If, enjoying later, store in the refrigerator or cooler with ice packs. Mix and match flavors of protein powder, pudding mix, and fruits to keep things fun!
***You will find this recipe and over 60 more in my upcoming E Cookbook The Art Of Meal Prep For Sustainable Living- Volume 2.***
Follow me on Instagram to stay up to date for its release, but in the meantime enjoy this free recipe straight from it!
