Successfully navigate Halloween Night by meal planning and prepping these fun and festive family friendly meals.
Enjoy some candy in moderation and stick to your fitness goals one delicious bite at a time.
3 Minute Pumpkin Pie Protein Smoothie ~ Fill up on this before you go trick or treating.
Click here for my previous blog post featuring the full recipe and macros.
Super Easy Slow Cooker Pumpkin Chili ~ Meal Prep this ahead so it is hot and ready for an easy dinner.
Click here for my previous blog post featuring the full recipe and macros.
5 Minute No Bake Crustless Halloween Candy Topped Protein Cheesecake ~ Enjoy some candy AND feel satisfied doing it!
Click here for my previous blog post featuring the full recipe and macros.
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 these 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! These recipes are from Volume 1.
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.
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.
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.
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 % 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.
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.
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.
“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.
Bright and zesty with lemon this easy dressing also combines well with the complex flavors of Zatar seasoning. Perfect for any veggie salad, it also pairs well with Mediterranean favorites such as olives, feta cheese, and hummus. Also a great marinade for chicken, fish, or lamb.
Makes 12 Servings
Per 30g Serving
79 calories
.1g protein
3g carbohydrate
7.4g fat
Ingredients you’ll need:
180ml lemon juice
90ml olive oil
30ml honey
1/2tsp garlic powder
10g Lakanto zero calorie granulated sweetener
1tsp ground pink Himalayan salt
2g xanthan gum
5g Zatar seasoning blend
Directions:
Add everything to a blender or food processor (except the Zatar seasoning) and blend until smooth. Place in a storage container and stir in the Zatar seasoning blend. Keep refrigerated and enjoy within 10 days.
Pro Tip: Don’t skip the xanthan gum. It ensures the dressing will be smooth and well blended. It also keep the dressing from separating.
***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!
