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!Â
10g white chocolate or vanilla instant pudding mix (5g if using sugar free)
20ml 1 % milkÂ
Dash of cinnamon or pumpkin pie spice
Optional Toppings:
7g pecansÂ
7ml real maple syrupÂ
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. Â
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 packed light ice creams using the Ninja Creami. This is one of my favorite recipes that I’ve come up with based on my simple high protein and fruity milkshake recipes. Â
Mix and match fruits, protein powders and pudding mixes for 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 light ice creams!
Serves 1 (calories and macros will vary slightly depending on the ingredients you use)
380 calories 30g protein 57g carbohydrate 3g fat
INGREDIENTS YOU’LL NEED
250ml 1% milk
250g fresh or frozen fruit
30g protein powder or choice
10g sugar free fat free instant pudding mix
15g monk fruit granulated zero calorie sweetener
DIRECTIONS
Add all ingredients to a blender and blend until smooth. (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. Enjoy right away!
Pro Tip: Meal prep in bulk and keep in the freezer for anytime you want a delicious and satisfying protein packed light ice cream. (Me twice a day😎!)
Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 
My simple high protein and fruity milkshake 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.
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 % milkÂ
110g unsweetened applesauce
50ml real maple syrup
1 egg
100g all purpose flour
50g whey protein powder (flavor of choice)Â
5g baking powder
For icing and toppings per individual donut
20 ml 1% milkÂ
12g whey protein powder (flavor of choice)Â
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.Â
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.Â
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 choiceÂ
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. 
Make your health and fitness goals a priority with the help of this tasty, quick and easy chicken salad recipe. It is high in protein, low in calories and has loads of flavor thanks to the green herbs. It stays light thanks to the nonfat Greek yogurt, but still has enough mayonnaise to give you the rich tangy flavor of their full fat counterparts. Don’t have canned chicken. Try canned tuna or salmon instead!Â
Serves 2: Per serving –140 calories 24g protein 2g carbohydrate 4g fat
INGREDIENTS YOU’LL NEED:
1 can cooked chicken drained (I like the one from Costco)Â
30g nonfat Greek yogurtÂ
14g mayonnaiseÂ
1-2 tbsp chopped green fresh herbs (any single herb or combination of dill, parsley, cilantro, and chives)Â
1/2- 1 tsp dried herbs if no fresh are availableÂ
Salt and pepper to taste
DIRECTIONS :
Mix all the ingredients together in a bowl. This makes enough for two. So you can either share or save it for the next day. Leftovers store up to 3 days in the refrigerator. Perfect with bread, in a wrap, on crackers or use it to top a bed of greens.
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Need some more fun and delicious recipes to help you reach your goals? My e- cookbook is available! Click here for details. The Art of Meal Prep For Sustainable LivingThis chicken salad recipe is in it 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!
