Tag: free recipe

Fit Recipes!

Free Recipe: Dark Chocolate Walnut Protein Oatmeal Brownie Bowl 

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!

Click below for details.

E Cookbooks

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Protein White Chocolate Chocolate Chip Covered Strawberries

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.

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!

Click below for details.

E Cookbooks

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Quick Prep High Protein Breakfast For Dinner Wraps

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!

Click below for details.

E Cookbooks

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

www.instagram.com/melaniewales.sustainableliving

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.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Strawberry Protein Milkshake

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/

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Chocolate Cherry Cordial Protein Milkshake

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.

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

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!

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