Tag: high protein recipe

Fit Recipes!

Easy And Beginner Friendly Pumpkin Chili Recipe

melaniewalessustainableliving

Just in time for Halloween!  Warm up with this chili after the trick or treating.  It will also help you feel more satiated from the high volume and high protein content…so maybe you won’t overdo it on candy…🤞🏻🙌

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: 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!

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!

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: 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