Tag: macro friendly recipes

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

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

Fit Recipes!

Free Recipe: Dark Chocolate Chia Seed Pudding

melaniewalessustainableliving

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. 

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

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.

www.instagram.com/melaniewales.sustainableliving