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

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.

E Cookbooks

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

My Top 5 High Fiber Carbohydrate Grocery Staples

November 13, 2023November 13, 2023 melaniewalessustainableliving

Carbohydrate rich foods are wonderful sources of fiber, energy and micronutrients.

We should get at least 10g of fiber per 1,000 calories we eat. Keeping these high fiber low calorie carbohydrate food sources on hand will make your meals more filling and satiating.

Next are my top 5 carbohydrate sources and portions that are also high in fiber.

Apples– 200g 115 calories 5g fiber
Rolled Oats-40g 155 calories 4g fiber
Canned Beans-130g 120 calories 4g fiber
Frozen Berries-200g 110 calories 8g fiber
Broccoli-200g 80 calories 5g fiber

Carbohydrate rich foods should not be confused with ultra processed highly palatable foods such as ice cream, cake, candy, cookies, chips, etc…

These foods often contain just as much fat as they do carbohydrates. They are usually low in fiber and protein and should be enjoyed in moderation.

Looking for ways to make these whole ingredient high fiber carbohydrate staples a delicious addition to your meals? My E Cookbooks are loaded with recipes and meal ideas to put these ingredients to good use. Click here to learn more about me E Cookbooks “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.

Fit Recipes!

Free Recipe: 5 Minute Light And Herby Chicken Salad

October 17, 2023October 17, 2023 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.

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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.

Tag: healthy recipes

Free Recipe: Dark Chocolate Walnut Protein Oatmeal Brownie Bowl