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.
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.
When we start to prioritize cultivating healthier habits it’s easy to fall into the trap of wanting to do all the things, all at once, and to expect immediate results… only to burn out quickly.
This approach is not sustainable. What if this time you prioritized becoming consistent with a few basic healthy habits first?
Next are 3 easy habits you can start today to jump start your sustainable fitness lifestyle.
Create a daily step goal and make it happen everyday. 8-10k is a great goal for long term health. It doesn’t need to happen all at once. It’s actually better to include light movement and walking throughout the day.
Make your first meal of the day (breakfast) contain at least 30g of high quality protein. Starting with a high protein breakfast helps you to feel fuller and more satiated for longer. This means you are less likely to overeat later. Great easy breakfast meal protein sources include whey protein, greek yogurt and eggs/egg whites.
Remove trigger foods and ultra processed convenience foods from sight. Think chips, ice cream, candy, cookies, etc…either don’t buy these items in the first place or stick them in a cupboard so it’s not the first or even second thing you see when you walk into your kitchen. Put the food you know and should eat front and center. Hide treats and place a bowl of fresh fruit on the counter, plus keep veggies, grilled chicken, and greek yogurt ready to eat (and staring you in the face when you open the fridge) to make it a lot easier to make better food choices consistently.
Make realistic goals, commit, and then make them happen. You’ve got this!
If you have thought about having me as your coach to support you along your own fitness journey using sustainable and realistic strategies check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of a sustainable fitness lifestyle.
Did you know I wrote 2 E Cookbooks? Find loads of easy and healthy recipes in my E Cookbooks perfect for meal prep and beyond. Knowing how to prepare healthy meals at home is a game changer for your long term health and wellness. Plus save money by skipping expensive carry out or delivery one delicious bite at a time.
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!
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.
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.
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.
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.
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!!!)
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.
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.
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.
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.
Get your recommended per meal 30g of protein in this delicious dark chocolate pudding. Also a great recipe for those of you new to meal prep! Keep the calories lower by topping with your favorite fresh or frozen berries or cherries. Also great topped with chopped walnuts for more of a brownie vibe.
Serves 1 (fruit topping included)
345 calories
30g protein
39g carbohydrate
9g fat
INGREDIENTS YOU’LL NEED:
125 ml 2% milk
15g chocolate whey protein powder of choice
8g sugar free chocolate instant pudding mix
10g cocoa powder
10g monk fruit powdered zero calorie sweetener
15g chia seeds
Pinch of pink Himalayan salt
Optional Toppings:
100g fresh or frozen berries or cherries
DIRECTIONS
Add all the ingredients to a small bowl and whisk together until smooth. Top with optional fruit.
Refrigerate for at least 2-3 hours or overnight before enjoying. Stores for up to 2-3 days in the refrigerator.
Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.
The bulk prep recipe version of this chia seed pudding is in Volume 1 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.
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!
