Tag: high protein dessert

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.

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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: 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: 5 Minute Protein Pumpkin Pie Mousse

melaniewalessustainableliving

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! 

Serves 1 (including toppings)

285 calories

25g protein

35g carbohydrate

6g fat

INGREDIENTS YOU’LL NEED:

  • 125g canned pumpkin puree 
  • 125g nonfat Greek yogurt 
  • 10g Outwork Nutrition Build Whey Vanilla Protein Powder 
  • 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.

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: Quick and Easy Protein Packed Cereal 

melaniewalessustainableliving

Try this quick and easy protein packed cereal when 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. 

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

Find many more delicious, macro friendly, and quick breakfast recipes and so much more!

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

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Fit Recipes!, Fitness Tips

Great On The Go High Protein Meal Ideas

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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!!!)

  1. 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.  
  2. 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.   
  3. 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. 

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

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.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: The Giant Protein Cookie

melaniewalessustainableliving

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. 

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

Find many more delicious and macro friendly sweet treat recipes for cookies, brownies, cheesecakes, donuts, 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: Double Chocolate Fudge Protein Brownie

melaniewalessustainableliving

I stumbled across this perfect protein brownie recipe on accident!  I was trying to create something else utilizing canned pumpkin and chocolate and what ended up happening was that I made divine brownies instead!  The pumpkin is what makes this brownie possible. You don’t taste the pumpkin at all, instead it gives this brownie it’s perfect texture without using butter and allows the rich chocolate flavor to come through.🤤 

Makes 8 servings

Per 60g serving

135 calories 

9g protein

19g carbohydrate

3.5 fat

INGREDIENTS YOU’LL NEED

  • 2 eggs 
  • 75ml real maple syrup 
  • 75g nonfat Greek yogurt (unsweetened applesauce can also be used and works great!)
  • 140g canned pumpkin 
  • 25g cocoa powder 
  • 50g Chocolate Protein Powder of choice 
  • 25g all purpose flour 
  • 50g semi sweet chocolate chips (or mix and match any kind of baking chips such as milk, dark, white or peanut butter chips)
  • 5g baking powder 
  • 1/2 tsp ground pink Himalayan salt 

DIRECTIONS

In a mixer or by hand mix together the eggs, maple syrup, Greek yogurt, and pumpkin until smooth.

By hand fold in the cocoa powder, baking powder, and salt.

By hand fold in the protein powder.

By hand gently fold in the flour and chocolate chips until smooth and just combined. To not over mix!

Pour the batter in a parchment lined 8×8 baking pan and bake at 325 degrees for 22 minutes.

Remove from oven and allow to cool on a wire rack. The middle of the brownie should still be a bit gooey when you first remove it from the oven. It will further set as it cools.

Once cooled cut into desired portions and store in the refrigerator for up to 4-5 days.

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 Double Chocolate Fudge Protein Brownie recipe is included in Volume 1 as well as many more delicious and macro friendly sweet treat recipes for brownies, cookies, and so much more.

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

www.instagram.com/melaniewales.sustainableliving