Tag: low calorie recipe

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!

The Best Macro Friendly Lasagna Recipe For Meal Prep

melaniewalessustainableliving

This lasagna is one of my staple dinners. Using simple ingredients and a few key swaps to cut back on the calorie load of a typical lasagna it is an amazing option that the entire family will enjoy. Made in bulk, it is still delicious when reheated during the week. 

Meal planning and meal prep is a huge part of my weight management success. I plan each week what my meals are going to be and their portions. Then I grocery shop and prep ahead of time for those meals. 

To keep and maintain my results I continue to set myself up for success on a daily basis. It’s those moments when we feel tired and hungry that we make the easiest and fastest choice. For me, that used to mean carry out or having extra snacks while waiting on my main meal to come together. However, planning and preparing ahead makes the fastest and easiest choice also the best choice for my health and fitness goals. 

The recipe for my Macro Friendly Lasagna is from the Bulk Meal Prep section of my e cookbook “The Art of Meal Prep for Sustainable Living Volume 1”. 

The recipe pages are taken straight from the cookbook. Free recipe below. Give it a try and see what you think!

I wrote my cookbooks so I could have all my go to recipes in a convenient location to make choosing what to meal prep each week easier. But I am excited to be able to share them with you too. This way you have plenty of easy and delicious recipes to help you reach and maintain your own fitness goals. 

If you want over 120 more of my recipes in two convenient E Cookbooks check out my website for details on how to get your own copies.  Click below for details. 

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

Here is a review for Volume 1. 

“Melanie has managed to put together an amazing collection of recipes which are not only macro friendly and easy to make, they are incredibly delicious! This recipe collection is a must have for anyone. Every recipe is easy to make, full of flavour and fits into my lifestyle! Thank you Melanie for sharing all your wonderful creations!” -Wendy D.

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