Tag: fit recipes

Fit Recipes!

Free Recipe: Strawberry Cheesecake Protein Frozen Yogurt

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.

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. Only $20 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!

Click below for details.

E Cookbooks

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

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.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Easy Protein Packed Frozen Yogurt Recipe

melaniewalessustainableliving

Make your own protein packed frozen yogurt using the Ninja Creami.  This is one of my favorite recipes that I’ve come up with based on my simple protein creme  recipes.  

Mix and match protein powders and pudding mixes, crunchy and fruity mix ins, use cocoa, cinnamon, or other flavorings and spices to create 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 frozen yogurt!  

Serves 1-4 (calories and macros will vary slightly depending on the ingredients you use)

Calories and Macros for the whole thing 

500 calories
70g protein
45g carbohydrate
4g fat

INGREDIENTS YOU’LL NEED:

  • 300ml 1% milk
  • 300g non fat greek yogurt
  • 40g protein powder of choice
  • 20g sugar free fat free instant pudding mix
  • 30g monk fruit granulated zero calorie sweetener

DIRECTIONS:

Add all ingredients to a blender and blend until smooth.  (Don’t have a Ninja Creami?  Add ice when bending and 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.  Add mix in’s, if using, and use mix in 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 frozen yogurt. 

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 protein creme 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!

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!

Free Recipe: Super Easy Slow Cooker Pumpkin Chili

melaniewalessustainableliving

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. 

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

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.

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: 5 Minute Light And Herby Chicken Salad

melaniewalessustainableliving

Make your health and fitness goals a priority with the help of this tasty, quick and easy chicken salad recipe. It is high in protein, low in calories and has loads of flavor thanks to the green herbs. It stays light thanks to the nonfat Greek yogurt, but still has enough mayonnaise to give you the rich tangy flavor of their full fat counterparts. Don’t have canned chicken. Try canned tuna or salmon instead! 

Serves 2: Per serving –140 calories 24g protein 2g carbohydrate 4g fat

INGREDIENTS YOU’LL NEED:

  • 1 can cooked chicken drained (I like the one from Costco) 
  • 30g nonfat Greek yogurt 
  • 14g mayonnaise 
  • 1-2 tbsp chopped green fresh herbs (any single herb or combination of dill, parsley, cilantro, and chives) 
  • 1/2- 1 tsp dried herbs if no fresh are available 
  • Salt and pepper to taste

DIRECTIONS :

Mix all the ingredients together in a bowl. This makes enough for two. So you can either share or save it for the next day. Leftovers store up to 3 days in the refrigerator. Perfect with bread, in a wrap, on crackers or use it to top a bed of greens.

~~~

Need some more fun and delicious recipes to help you reach your goals? My e- cookbook is available! Click here for details. The Art of Meal Prep For Sustainable Living This chicken salad recipe is in it as well as many more yummy and versatile quick and bulk meal prep recipes including soups, pizza dough, and BBQ.

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Overnight Recovery Dessert Bowl

melaniewalessustainableliving

Train hard, eat well, sleep, recover, repeat.

When it comes to my dessert, meet my evening staple. I want to wake up feeling rested and ready. This is for the those with high recovery demands. It is loaded with all the good stuff to help me sleep well and recover overnight.

Makes 1 Serving

475 calories

32g protein

70g carbohydrate

7g fat

Ingredients You’ll Need:

125ml 2% milk

75g nonfat Greek yogurt

30g instant and flavored oatmeal packet

15g Whey Protein Powder

8g sugar free instant pudding mix

10g zero calorie sweetener of choice

300g fruit of choice

10g peanut butter powder or cocoa powder

pinch of salt

Optional: 10g zero calorie sweetener of choice sprinkled on top

Directions:

In a glass storage bowl, whisk together the milk, oatmeal, protein powder, pudding mix, sweetener, pinch of salt, and yogurt for 1 minute. This will help it thicken. Top with the fruit, optional sweetener and peanut butter and or cocoa powder.

Enjoy right away, in a couple hours, make in the morning or night before. If, enjoying later, store in the refrigerator for up to 2 days. Mix and match flavors of protein powder, pudding mix, and fruit to keep things fun!

Want to try one of my favorite protein powders to help you reach your daily protein needs and maximize your recovery? Use code MELANIE10 for 10% off your first order and use my link https://outworknutrition.com/?ref=dkNH36V5xmUfmm

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Zesty Zatar Lemon Dressing

melaniewalessustainableliving

Bright and zesty with lemon this easy dressing also combines well with the complex flavors of Zatar seasoning. Perfect for any veggie salad, it also pairs well with Mediterranean favorites such as olives, feta cheese, and hummus. Also a great marinade for chicken, fish, or lamb.

Makes 12 Servings

Per 30g Serving

79 calories

.1g protein

3g carbohydrate

7.4g fat

Ingredients you’ll need:

180ml lemon juice

90ml olive oil

30ml honey

1/2tsp garlic powder

10g Lakanto zero calorie granulated sweetener

1tsp ground pink Himalayan salt

2g xanthan gum

5g Zatar seasoning blend

Directions:

Add everything to a blender or food processor (except the Zatar seasoning) and blend until smooth. Place in a storage container and stir in the Zatar seasoning blend. Keep refrigerated and enjoy within 10 days.

Pro Tip: Don’t skip the xanthan gum. It ensures the dressing will be smooth and well blended. It also keep the dressing from separating.

***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!

www.instagram.com/melaniewales.sustainableliving

Find my original cookbook here. As a thank you for your support, everyone who purchases Volume 1 will receive an exclusive discount on Volume 2.