Friday, January 15, 2016

You Need These 31 Transformation Recipes

Chicken and broccoli are the things transformation dreams are made of, right? Wrong. Spice up your diet with these delicious takes on macro friendly meals.

Looking for a fresh start to the new year? If you've made a nutrition-based resolution to lose fat, build muscle, or simply improve your health, it's likely been out with the old and in with the new in terms of food choices.

Gone are burgers, pizza, and ice cream you've grown to know so well, and sitting on your dinner plate is 4 ounces of chicken, a heaping helping of broccoli, and a side of sweet potatoes.

If you feel like your healthy diet's been a drag for your taste buds, get ready to rejoice. We have 30 delicious recipes ready for you to cook up. Prepare these for breakfast, lunch, dinner, or whenever you need a little something to please your palette while keeping your nutrition on track.

Breakfast

Breakfast is the most important meal of the day, and a bowl of sugary cereal or a piece of dried toast won't cut it. Make your first meal nutritious and delicious with these protein-rich comfort-food options.

1

Cinnamon Roll Protein Waffles




Ingredients: Waffles

Whole-Wheat Flour 1/2 cup (62 g)

MusclePharm Cinnamon Bun Combat Powder 2/3 scoop (22 g)

Stevia or erythritol 1 tbsp granulated

Cinnamon 1/2 tsp

Baking Powder 1/4 tsp

Unsweetened almond milk 1/4 cup + 2 tbsp

Whole Large Egg 1

Canned pumpkin, not pie filling (see notes below for subs) 1/4 cup (60 g)

Vanilla Extract 1/2 tsp

Ingredients: Cream Cheese Icing

Plain nonfat Greek yogurt 1/4 cup (56 g)

Reduced-fat cream cheese 2 tbsp (28 g)

Stevia or erythritol 1 tbsp granulated

Note

Pumpkin can be substituted for an equal amount of Greek yogurt, applesauce, or mashed banana.

Directions
  1. Preheat waffle iron to medium heat. Mix whole-wheat flour, protein powder, Stevia, baking powder, and cinnamon in bowl.
  2. In a separate bowl, mix egg, almond milk, vanilla extract, and pumpkin.
  3. Add wet ingredients to dry and gently mix until combined. Spray waffle iron with cooking spray.
  4. Spoon batter into waffle iron to make three waffles. Cook for about 4-5 minutes or until golden brown.
  5. Mix room-temperature cream cheese, Greek yogurt, and Stevia. Spoon icing into a plastic bag or piping bag. Cut the end off and pipe frosting onto waffles.
  6. Top with cinnamon roll coconut butter and a sprinkle of cinnamon!

Nutrition Facts
Serving Size: 3 waffles (without icing)
Recipe Yields: 1 serving
Amount per serving
Calories 400
Total Fat 7 g
Total Carbs 54 g
Protein 31 g

2

Pumpkin Pie Protein Pancakes




Ingredients: Pancakes

whole-wheat flour 1/2 cup (62 g)

MusclePharm Cinnamon Bun Combat Powder 1 scoop (34 g)

Stevia 1 tbsp

Canned pumpkin (not pie filling) 1/2 cup (120 g)

Unsweetened almond milk 1/4 cup

whole egg 1

pumpkin pie spice 1/2 tsp

baking powder 1/2 tsp

vanilla extract 1/2 tsp

Ingredients: Topping

Sugar-free vanilla pudding mix 2 tbsp (10 g)

Canned Pumpkin 2 tbsp (30 g)

Directions
  1. Preheat pan or griddle to medium-high heat.
  2. Mix flour, protein powder, Stevia, pumpkin pie spice, and baking powder. In a separate bowl, mix pumpkin, almond milk, egg, and vanilla extract.
  3. Add wet ingredients to dry and mix until combined. Be careful not to over mix.
  4. Spoon batter onto griddle to make four medium-sized pancakes. Cook for about 3 minutes. Flip and cook for another 3 minutes.
  5. In a small bowl, mix vanilla pudding mix with enough water to make it a pudding consistency. Add pumpkin and mix again until smooth.
  6. Layer pancakes with pumpkin vanilla pudding. Top with whipped cream, maple syrup, and a sprinkle of pumpkin pie spice.

Nutrition Facts
Serving Size: 4 pancakes (without toppings)
Recipe Yields: 1
Amount per serving
Calories 460
Total Fat 10 g
Total Carbs 57 g
Protein 40 g

3

Dark Chocolate and Coconut Protein Doughnuts




Ingredients
Doughnuts

Whole-wheat flour 1/2 cup (60g)

MusclePharm Combat Powder, Chocolate Milk 1 scoop (35 g)

Dark cocoa powder 2 tbsp (10g)

Granulated Stevia or erythritol 3 tbsp

Baking powder 3/4 tsp

Egg 1 large

Unsweetened almond milk 1/4 cup

Plain nonfat Greek yogurt 1/4 cup (56 g)

Canned pumpkin (or more Greek yogurt) 1/4 cup (62 g)

Coconut extract 1 tsp

Coconut Glaze

Sweet Spreads Vanilla Cupcake Coconut Butter 2 tbsp (32 g)

Plain nonfat Greek yogurt 2 tbsp (28 g)

Unsweetened almond milk 3 tbsp

Granulated Stevia or erythritol 1-2 tbsp

Sugar-free dark chocolate chunks 2 tbsp (28 g)


Directions
  1. Preheat oven to 350 degrees F. Mix flour, protein powder, cocoa powder, Stevia, and baking powder in a large bowl.
  2. Mix egg, almond milk, Greek yogurt, pumpkin, and coconut extract in a separate bowl. 3. Add wet ingredients to dry and gently stir together until well combined.
  3. Spray a doughnut pan with cooking spray. Spoon batter into 6 spots in a doughnut pan. Bake for about 12 minutes or until a knife comes out clean.
  4. Once cooled, take out of oven and let cool completely.
  5. While doughnuts are cooling, add coconut butter to a microwave-safe bowl. Heat for 15-20 seconds.
  6. Add Greek yogurt, almond milk, and Stevia. Mix until smooth. Once doughnuts have cooled, dip each doughnut into glaze.
  7. Heat dark chocolate chunks in a microwave-safe bowl for about 1 minute and 30 seconds to melt. Drizzle chocolate over top of glazed doughnuts and enjoy!

Nutrition Facts
Serving size: 1 doughnut
Recipe yields: 6 servings
Amount per serving
Calories 155
Total Fat 8 g
Total Carbs 15 g (4 g fiber)
Protein 10 g

4

Jamie Eason's Turkey Breakfast Sausage




Ingredients

Extra-lean ground turkey breast 2 lb.

Ginger 3/4 tsp

Salt 1 tsp

Sage 1 tsp

Cayenne pepper 1/4 tsp

Black pepper 1/4 tsp


Directions
  1. In a small bowl, mix all ingredients except for ground turkey.
  2. Place the ground turkey in a large bowl. Add spice mixture and mix by hand until well incorporated.
  3. Heat a skillet coated with nonstick spray over medium-high heat. Form meat mixture into 12 patties using a 1/4-cup measuring scoop. Pan-fry on both sides until they're brown and center is no longer pink.

    Tip: Cover with lid when browning for about 2-3 minutes on each side. Be careful not to overcook.


Nutrition Facts
Serving size: 1 patty
Recipe yields: 12 servings
Amount per serving
Calories 80
Total Fat 1 g
Total Carbs 0 g
Protein 18 g

5

White Chocolate Raspberry Protein Pancakes




Ingredients
Pancakes

Wholewheat flour 1/2 cup (60 g)

MusclePharm Combat Powder, Vanilla 1 scoop (34g)

Granulated Stevia or erythritol 1 tbsp

Baking powder 1 tsp

Milk 1/2 cup

Egg 1 large

Natural applesauce 1/4 cup (56 g)

Pumpkin puree 1/4 cup (61 g)

Frozen raspberries 1/4 cup (35g)

Vanilla extract 1/4 tsp. (optional)

Toppings

Frozen raspberries 1/4 cup (35g)

Maple syrup 2 tbsp

White chocolate coconut butter 1 tbsp (16 g)

Melted white chocolate 1 tbsp (14 g)

MusclePharm Combat Crunch Bar, White Chocolate Raspberry 1/2 bar


Directions
  1. Preheat pan or griddle to medium-high heat. In a bowl, mix together flour, protein powder, Stevia, and baking powder. In a separate bowl, mix together egg, milk, applesauce, pumpkin, and vanilla extract.
  2. Combine wet and dry ingredients and gently mix together until combined. Fold in 1/4 cup frozen raspberries. Spoon batter onto griddle to make four medium-sized pancakes.
  3. Cook for about 3-4 minutes per side.
  4. Heat 1/4 cup raspberries in microwave for 30 seconds. Add 2 tablespoons of syrup and mash together. Top pancakes with raspberry sauce, white chocolate coconut butter, and melted white chocolate.
  5. Cut protein bar into small pieces, use to top the pancakes, and enjoy!


Nutrition Facts
Serving size: 4 pancakes (without toppings)
Recipe yields: 1 serving
Amount per serving
Calories 465
Total Fat 10 g
Total Carbs 56 g (fiber 10 g)
Protein 40 g

6

Indian Fry Bread




Ingredients

Flour 1 cup

Grenade Hydra 6 Killa Vanilla 1 scoop

Coconut oil 1 tbsp

Salt 1 tsp

Baking soda 1/2 tsp

Warm water 1 cup

Cinnamon 1/2 tbsp


Directions
  1. Put all of the dry ingredients in a mixing bowl. Make a hole in the center, and add the coconut oil and water.
  2. Mix by hand or using a blender. Add water as needed to create malleable dough.
  3. Take the dough out of the bowl, put some flour on a cutting board, and massage the dough until it's nice and fluffy. Add more flour as needed so that the dough isn't too sticky. Roll out the dough very flat and let it sit and rise for a few minutes.
  4. Cut the dough into little squares, and toss them into some sizzling coconut oil to fry. For a slightly healthier option, try these baked! Serve with honey or natural jam.


Nutrition Facts
Serving size: 1 square
Recipe yields: 1 serving
Amount per serving
Calories 560
Fat 17 g
Carbs 81 g
Protein 34 g

Lunch

When those midday cravings hit, it's easy to head out and hit up the drive-thru or pick a snack item from the vending machine. But mindless eating won't help you achieve your goal physique. Prep and pack a clean, tasty lunch with these easy-to-make recipes that bring true meaning to the term "food for fuel."

7

Grilled Fish Soft Tacos




Ingredients

Olive oil 1 tbsp

Limes, halved, divided 4

Garlic, minced and divided 5 cloves

Ground cumin, divided 2 tsp

Swordfish or tuna 4 portions (about 1-1/2 pounds)

Ripe avocado, peeled, pitted, and diced 1

Red onion, minced 1/4

Jalapenos, seeded and minced 2

Fresh cilantro, chopped 2 tbsp

6-inch flour tortillas 8

Lettuce 8 leaves


Directions
  1. Preheat grill to medium.
  2. Combine olive oil, juice of 3 limes, 4 garlic cloves, and 1 tsp cumin in a shallow bowl or pie plate. Then add fish to this marinade and let it soak up the flavors for 15 minutes at room temperature, turning once after about 7 minutes.
  3. While fish is marinating, in a separate small mixing bowl, stir together the remaining lime juice, garlic, and cumin with diced avocado, onion, jalapenos and cilantro.
  4. Place marinated fish on hot grill, and cook for approximately 5 minutes. Turn and grill for approximately 5 more minutes, until opaque throughout. Place cooked fish on a cutting board, let it cool slightly, and then slice into thin strips.
  5. While the grill is still hot, place tortillas directly on it and grill them for about 30 seconds on each side.
  6. Place two tortillas on each plate. Put a lettuce leaf in each tortilla, fill with a portion of grilled, sliced fish, and top with tangy avocado salsa. Fold the tortillas over, serve, and enjoy!


Nutrition Facts
Serving size: 2 tortillas
Recipe yields: 4 servings
Amount per serving
Calories 468
Fat 21 g
Carbs 37 g
Protein 31 g

8

Orange Pecan Chicken Salad




Ingredients

Blackberries 1 handful (about 7)

Pecans 1/4 cup

Sunflower seeds 1 tbsp

Orange 1/4

Mixed dark, leafy greens 1 cup

Chicken breast 4 oz.

Tip: I think the juicy fruit and salty sunflower seeds provide enough flavor that this salad doesn't need dressing, but you could add a little olive oil and balsamic vinegar if that's more to your liking.

Directions
  1. Place greens in a large bowl.
  2. Cut 1/4 orange into small, bite-sized pieces and add to greens.
  3. Top salad with remaining ingredients, and enjoy.


Nutrition Facts
Serving size: 1 salad
Recipe yields: 1 serving
Amount per serving
Calories 554
Fat 37 g
Carbs 20 g
Protein 36 g

9

Tuna Apple Salad




Ingredients

Chopped celery 2 tbsp

Tuna in water 2 cans

Sweet relish 1 tbsp

Apple, diced 1/2

Garlic powder 1 pinch

Fat-free mayonnaise 3 tbsp


Directions
  1. Drain the water from the cans of tuna, and place in a bowl.
  2. Finely chop the celery and apple, and add them to the tuna.
  3. Stir in the sweet relish, garlic powder, and mayonnaise. Serve over some lettuce if desired.


Nutrition Facts
Serving size: 1 salad
Recipe yields: 1 serving
Amount per serving
Calories 327
Fat 2 g
Carbs 18 g
Protein 60 g

10

Spicy Barbeque Bison Stuffed Sweet Potato With Grilled Asparagus




Ingredients

Lean bison flank steak 6 oz.

Sweet potato 250 g

Asparagus 1 cup

Low-sodium barbeque sauce 2 tbsp

Goat cheese 1 tbsp

Cayenne pepper to taste

Paprika to taste

Pepper to taste

Garlic powder to taste

Onion powder to taste


Directions
  1. Preheat oven to 405 degrees F. Puncture the raw sweet potato with a fork or knife, lightly spray it with coconut oil, and then wrap in foil. Bake in the oven for 40-50 minutes.
  2. Cut bison flank steak into small pieces. Season with cayenne pepper, paprika, pepper, garlic powder, and onion powder. Once seasoned, rub 1 tablespoon barbecue sauce on the bison pieces.
  3. Set a skillet on medium-high heat and lightly spray with coconut oil. Toss in bison flank steak. When it's nearly done, add 1 tablespoon barbecue sauce and reduce the heat to low. Turn off when the meat is cooked to desired readiness.
  4. Lightly spray a separate skillet with coconut oil, and set on high heat. Toss in 1 cup of asparagus and sear for 5-7 minutes. While searing, add garlic and a pinch of sea salt.
  5. Remove the sweet potato from the oven and unwrap the foil. Cut the potato open, and fluff the contents with a fork.
  6. Place the barbecue bison on top of the sweet potato. Add 1 tablespoon goat cheese and serve immediately.


Nutrition Facts
Serving size: 1 stuffed potato
Recipe yields: 1 serving
Amount per serving
Calories 454
Fat 3 g
Carbs 66 g
Protein 47 g

11

Challenge Chili




Ingredients

Lean ground beef 1 lb.

Onion, chopped 1

Green pepper, chopped 1

Tomatoes, chopped 3

Chili powder 1 tsp

Cumin powder 1/2 tsp

Ground red pepper 1 dash

Red kidney beans 16-oz. can

Chickpeas 15-oz. can

Corn, rinsed and drained 15-oz. can

Low-sodium tomato paste 18-oz. can

Water 6 oz.


Directions
  1. Cook ground beef in large skillet until no longer pink. Drain fat.
  2. Rinse and drain beans, chickpeas, and corn. Add remaining ingredients. Stir to ensure equal distribution.
  3. Cover and simmer for 1 hour, stirring occasionally.
  4. Keep leftover chili covered in the refrigerator. To reheat, add water until desired consistency is reached, and stir occasionally until heated through.


Nutrition Facts
Serving size: 1 bowl
Recipe yields: 8 servings
Amount per serving
Calories 329
Fat 8 g
Carbs 44 g
Protein 23 g

12

Tomato Turkey Burgers




Ingredients

lean ground turkey 1 lb

low-fat mozzarella cheese, shredded 3 oz.

tomato 1 finely diced

salsa 2 tbsp.

garlic 1 tsp. minced

olive oil 1 tbsp.

cucumber 8 slices

fat-free mayonnaise 4 tbsp.

whole wheat buns 4

Directions
  1. Combine ground turkey, shredded cheese, tomato, with salsa and garlic.
  2. Once ingredients are well combined, form into patties.
  3. Heat olive oil in a skillet over medium heat.
  4. Cook patties for 4-5 minutes per side or until done.
  5. Remove from skillet and lay on top of whole wheat bun, smeared with fat-free mayonnaise and layered with the cucumber.

Nutrition Facts
Serving size: 1 burger
Recipe yields 4 servings
Amount per serving
Calories 388
Total Fat 8.25 g
Total Carb 39 g
Protein 39.25 g

13

Spicy Turkey Meatballs




Ingredients

ground turkey 1.5 pounds

large egg 1

large egg whites 2

oats 3/4 cup

jalapeño pepper 2 tbsp. minced

chili pepper 1/2 tsp.

salsa 1/4 cup

green bell pepper 1/2 finely diced

red bell pepper 1/2 finely diced


Directions
  1. Preheat oven to 450 degrees F.
  2. Using your hands, combine all ingredients together in a large bowl.
  3. Form mixture into medium-sized meatballs.
  4. Set meatballs in a baking dish.
  5. Place dish in oven and cook for 12-15 minutes, or until golden brown.
  6. Top with added salsa.

Nutrition Facts
Serving size: 1 meatball
Recipe yields 10 servings
Amount per meatball
Calories 121
Total Fat 1.7 g
Total Carb 7.2 g
Protein 19 g

Dinner

You should never go to bed hungry. Make your last meal of the day your best meal of the day with these savory dinner recipes.

14

Southwestern Red Pepper Oatmeal




Ingredients

Cooked rolled oats 3/4 cup

Bell pepper 1

2% Greek yogurt 1 tbsp

Reduced-fat mozzarella cheese 1/4 cup

Paprika 1 tsp

Cumin 1/2 tsp

Black beans 1/4 cup

Corn 1/4 cup

2% Greek yogurt 1 tbsp

Salt and pepper to taste

Cilantro to garnish


Directions
  • Cook rolled oats as directed. Set aside.
  • Set oven to 410 degrees F.
  • Slice a bell pepper in half lengthwise, and remove the insides. Place the bell pepper halves on a baking sheet face down. Bake in the oven for at least 15 minutes or until the halves are soft.
  • While the bell pepper halves are baking, mix together the oatmeal, Greek yogurt, beans, corn, paprika, and cumin. Season to taste with sea salt & pepper.
  • Stuff the baked bell peppers with the oatmeal mixture and top each half with 1/8 cup reduced-fat mozzarella cheese.
  • Place the stuffed pepper back in the oven and bake for another 6-8 minutes.
  • Garnish with freshly chopped cilantro.
Nutrition Facts
Serving size: 1/2 stuffed pepper
Recipe yields: 2 servings
Amount per serving
Calories 170
Fat 5 g
Carbs 25 g (6 g fiber)
Protein 11 g

15

Lemon Peppered Salmon Fillet




Ingredients

Brown rice 1/2 cup

Fat-free mayonnaise 1

Lemon pepper seasoning 1 tsp

Lemons, halved and divided 2

Salmon fillet 12 oz.

Broccoli 1/2 lb.

Green onions, minced 3

Fresh parsley 2 tbsp

Directions
  • Prepare brown rice according to package directions.
  • While the rice is cooking, preheat broiler.
  • In a small mixing bowl, combine fat-free mayonnaise, lemon-pepper seasoning, and the juice of one lemon.
  • Lightly coat a broiler pan with cooking spray. Place salmon fillets on the broiler pan (skin-side down) and brush lemon pepper sauce over the top.
  • Broil salmon approximately 6 inches from the broiler until the fillets are cooked through and flake easily with a fork, about 12-15 minutes.
  • While the salmon is broiling, steam the broccoli in a covered pan for 6 to 8 minutes or until crisp-tender.
  • Stir the green onion and parsley into the cooked rice.
  • Place portions of salmon and rice on two separate plates along with a serving of broccoli. Top the salmon and broccoli with a squeeze of fresh lemon. Serve and enjoy!
Nutrition Facts
Serving size: 1 plate
Recipe yields: 2 servings
Amount per serving
Calories 524
Fat 44 g
Carbs 20.2 g
Protein 40 g

16

Budget Sweet Potato Lasagna


Budget Sweet Potato Lasagna Meal Prep
Watch the video: 01:01


Ingredients

lean ground turkey 1-1/2 lb.

sweet potato (1/2 cup per lasagna, thinly sliced) 2 cups (400 g)

egg white 1

low-fat cottage cheese 1/2 cup

reduced-fat mozzarella 1/2 cup

tomatoes 2 vine

organic tomato sauce (no salt) 15 oz

mushrooms 1/3 cup

red onions 1/3 cup

garlic paste 1 tbsp

Chopped cilantro (use as desired) 1/2 cup

Italian seasoning, sea salt, pepper 1 tbsp

Directions
  1. Set oven to 375 degrees Fahrenheit.
  2. Slice sweet potato using a mandolin or a sharp knife. Separately chop up tomatoes, onions, and mushrooms.
  3. Mix cottage cheese with egg white. Set aside.
  4. Sauté red onions with garlic paste. Then add meat, tomatoes, cilantro, mushrooms, tomato sauce, and Italian seasoning.
  5. Build lasagna. Add sweet potato slices, meat sauce, and cottage cheese. Repeat. Top with mozzarella.
  6. Cover with aluminum foil and bake for 45 minutes.

Nutrition Facts
Serving Size: 1 serving
Recipe yields 4 servings
Amount per serving
Calories 404
Fat 7 g
Carbs 34g (5g fiber)
Protein 53 g

17

Beef Noodle Soup




Ingredients

Lean ground beef 1 lb.

Low-sodium beef broth 2 cups

Water 1 cup

Carrots, sliced 1 cup

Celery, sliced 1 cup

Broccoli florets 2 cups

Snow peas 1/2 cup

Bean sprouts 1 cup

Garlic, crushed 1/2 clove

Angel hair pasta (if desired) 2 cups

Directions
  1. Brown the beef in a skillet over medium heat. In a pot, boil the beef broth and water.
  2. Once boiling, add carrots, celery, and snow peas. Cook for 2-3 minutes. Then add broccoli, bean sprouts, and ground beef; cook for another 1-2 minutes.
  3. Stir garlic and pasta, and simmer over low heat for 8 minutes.
  4. Serve immediately.

Nutrition Facts
Serving Size: 1 bowl
Recipe yields 4 servings
Amount per serving
Calories 431
Fat 18 g
Carbs 28.25 g
Protein 37.5 g

18

Jamie Eason's Simple Sweet and Sour Chicken




Ingredients

Chicken breasts 24 oz. (3-4)

Garlic salt 2 tsp

Black pepper 1/2 tsp

Low-sodium chicken broth 1/2 cup

White vinegar 1/2 cup

No-calorie sweetener 1/2 cup

Low-sodium soy sauce 1 tbsp

Low-sugar ketchup 3 tbsp

Arrowroot to thicken* 3 tbsp

Cooked brown rice and vegetables (to serve on the side)

Note: *Arrowroot is a white powder in the spice section of your grocery store. For this recipe, we use it to thicken the sweet and sour sauce. It's more digestible and friendly on your tummy than corn starch. You can use it for gravy or pudding.
Directions
  1. Cut chicken into bite-sized pieces, and place in a large bowl. Season the chicken with the garlic salt and pepper, turning to coat.
  2. Cook the chicken over medium-high heat until done (no pink centers).
  3. Meanwhile, whisk together chicken broth, vinegar, sweetener, soy sauce, and ketchup in a medium sauce pan.
  4. Bring sauce to a boil, and then turn to low heat. Add the arrowroot a little at a time, whisking briskly.
  5. Let the sauce set up by continuing to stir for about two minutes. Pour sauce over cooked chicken, and serve with brown rice and vegetables.

Nutrition Facts
Serving Size: 1 helping
Recipe yields 4 servings
Amount per serving
Calories 186
Fat 5 g
Carbs 1 g
Protein 33 g

19

Superhero Chicken




Ingredients

Boneless, skinless chicken breast 12 oz.

Honey 1 tsp

Orange juice 1 tsp

lemon juice 1 tsp

Directions
  1. Preheat oven to 375 degrees F.
  2. Coat a baking pan with nonstick spray, and place chicken in pan.
  3. In a separate bowl, combine honey, orange juice, and lemon juice. Pour over chicken.
  4. Cover pan with tin foil and bake for 10 minutes.
  5. Remove pan from oven to flip chicken, and then return it to the oven for another 10-15 minutes.
  6. For a full meal, pair chicken with green vegetables and, depending on your carbohydrate needs, a starch.

Nutrition Facts
Serving Size: 1 plate
Recipe yields 4 servings
Amount per serving
Calories 185
Fat 0.5 g
Carbs 5 g
Protein 40 g

Snacks

For those sweet cravings that can hit at any time, here's a list of healthy snacks to help you stay on track as you power through your day.

20

Coconut Almond Cookies




Ingredients

Coconut butter, melted 1/4 cup

Almond butter 1 cup

Shredded unsweetened coconut 1 cup

Almond flour 1/2 cup

Baking powder 1 tsp

Vanilla 1 tsp

Egg 1

Honey 1/4 cup

Chocolate chips (optional)

Directions
  1. Preheat oven to 350 degrees F. In a large bowl, stir together almond flour, coconut, and baking powder.
  2. Add coconut butter, almond butter, vanilla, egg, and honey. Stir. Place dough in round, golf-ball-sized pieces on a baking sheet, and flatten slightly.
  3. Bake cookies for 12-14 minutes or until golden brown around the edges.
  4. Let cool and enjoy!

Nutrition Facts
Serving Size: 1 cookie
Recipe yields 18 servings
Amount per serving
Calories 167
Fat 12.8 g
Carbs 10 g
Protein 5 g

21

Green Fruit Smoothie




Ingredients

Seedless green grapes, frozen 1/2 cup

Banana, frozen 1

Green apple, cored 1

Spinach 1 cup

Coconut water 1-1/2 cups

Coconut oil 1 tsp

Raw Honey 2 tbsp

Flaxseed 1 tsp

Directions
  1. Place all ingredients in a blender. Blend on high until smooth.

Nutrition Facts
Serving Size: 1 smoothie
Recipe yields 1 serving
Amount per serving
Calories 244.7
Fat 2.9 g
Carbs 55.4 g
Protein 2.8 g

22

Strawberry Protein Bars




Ingredients: Bar

Fresh strawberries: 3 large

Coconut flour: 3 tbsp

Grenade Hydra 6 Strawberry Siege: 1/4 cup

Milk (almond or regular): 1/4 cup

Coconut oil: 1 tbsp

Note: To turn your bars up a notch, use cream instead of milk to bind your batter. Your bars will be more decadent, of course, but they'll taste like strawberry-and-cream heaven.
Ingredients: Topping

Dark chocolate: 4 squares (40 g)

Fresh strawberries, sliced in half: 2

Directions
  1. Blend all ingredients together using a food processor or handheld blender.
  2. Shape the dough into bars.
  3. Melt four big squares of dark chocolate (40 g), dunk the bars in the chocolate, and place them on a tray lined with aluminum foil.
  4. Add half a strawberry on top of each bar. Stick them in the fridge for a couple of hours, and presto—you're done!
Nutrition Facts
Serving size: 1 bar
Recipe yields: 4 bars
Amount per serving
Calories 150
Fat 10 g
Carbs 7 g
Protein 9 g

23

Nutty Carrot Cake Oatmeal




Ingredients

Cooked rolled oats: 3/4 cup

Grated carrots: 1/4 cup

Almond milk: 2 tbsp

Dried, unsweetened cranberries or raisins: 1 tbsp

Stevia in the Raw: 1 packet

Cinnamon: 1/2 tsp

Allspice: 1/4 tsp

Shredded, toasted coconut: to garnish

Grated carrots: to garnish

Directions
  • Cook rolled oats as directed. Set aside.
  • Add the remaining ingredients to the oatmeal, and stir thoroughly.
  • Garnish with toasted coconut. Add a little extra freshly grated carrots if desired.
Nutrition Facts
Serving size: 1 bowl
Recipe yields: 1 serving
Amount per serving
Calories 292
Fat 14 g
Carbs 37 g (7 g fiber)
Protein 7 g

24

Jamie Eason's Protein Oatmeal Raisin Cookies




Wet ingredients

Almond butter: 1/4 cup

Maple syrup: 2 tbsp

Egg whites: 2

Unsweetened applesauce: 1/4 cup

Vanilla extract: 1/2 tbsp

Dry ingredients

Old-fashioned oats: 1-1/2 cups

Almond meal flour: 1/2 cup

Jamie Eason vanilla whey isolate: 1 scoop

Xylitol: 1/4 cup

Baking soda: 1/2 tsp

Ground cinnamon: 1/2 tsp

Raisins: 1/4 cup




Directions
  • Preheat the oven to 350 degrees F. Line a baking sheet with foil, spray with cooking spray, and set aside.
  • In a mixing bowl, whisk together the almond butter, maple syrup, egg whites, applesauce, and vanilla extract until smooth.
  • In a separate bowl, stir together the oats, flour, whey isolate, xylitol, baking soda, and cinnamon. Stir the dry mixture into the wet mixture, a little at a time, then add the raisins.
  • Form a cookie with about three tablespoons of batter. Place each cookie onto the baking sheet at least 1 inch apart. Repeat this process until 12 cookies are made.
  • Bake in the oven for 12-14 minutes, or until center of cookie is cooked through.

Tips

  • I used a medium-sized ice-cream scoop to ensure all cookies remained the same size.
  • You can replace the maple syrup with honey or agave nectar.
  • You can replace the xylitol with other granulated sweeteners, such as brown sugar, Stevia, or Splenda.
Nutrition Facts
Serving size: 1 cookie
Recipe yields: 12 servings
Amount per serving
Calories 132
Fat 6 g
Carbs 14.8 g (2.4 g fiber)
Protein 6.2 g

25

Chocolate Chip Cookie Dough Protein Bars




Ingredients

Vanilla whey protein powder 1/4 cup

Peanut butter 2 tablespoons (32 g)

Agave syrup or honey 1 teaspoon (5 g)

Water 2 teaspoons

Chopped dark chocolate 1 square (10 g)

Coconut flour 1/2 tablespoon


Directions
  1. Using a spatula, mix all of the above ingredients together except for the water.
  2. Add the water, one teaspoon at a time, until you get a doughy mix. Shape that into four small rectangles. If you batter is too sticky, add a bit more coconut flour. If it's too dry, add water.
  3. Once you've shaped your bars, leave them to set in the fridge for a couple of hours. Enjoy your no-bake success!

Nutrition Facts
Serving size: 1 bar
Recipe yields: 4 small bars
Amount per serving
Calories 104
Fat 6 g
Carbs 4 g
Protein 9 g

Desserts

If your diet doesn't include dessert, you're doing it wrong. Reward your hard work with these healthy treats.

26

Peppermint Bark


Peppermint Bark

Ingredients

vanilla protein 1 scoop

coconut oil 1 tbsp

peppermint extract 1/8 tsp

water 1 tbsp

Directions
  1. Mix all ingredients in a bowl.
  2. Place a layer of plastic wrap over a plate.
  3. Pour the mixture onto the plastic wrap in an even later (it doesn't have to be perfect).
  4. Top with 1/4 of a smashed candy cane (use a hammer) and 1/8 tsp of red and green edible sprinkles.
  5. Place in the freezer for 30-60 minutes or until hard.
  6. Break bark into pieces and serve immediately. Store leftovers in the freezer.

Nutrition Facts
Serving Size (1 piece) Recipe yields 1
Amount per serving
Calories 269
Fat 15.1 g
Carbs 7.9 g
Protein 24 g

27

Dark Chocolate Protein Mocha




Ingredients

Milk (whole, almond, or preferred variety) 1/2 cup

Strongly brewed coffee 1/2 cup

100% cocoa powder 1-2 tbsp

Chocolate casein protein powder 1/4 cup

Directions
  1. First, make the coffee as strong as you can handle.
  2. While your coffee is brewing, heat up the milk until you can stick your finger in it without having to rush to the ER. In other words, warm but not scalding. Be sure not to overheat (or boil) your milk. If you do, the casein will curdle when added.
  3. Add the cocoa to the milk. Whisk. Once the coffee has cooled down a bit, add the cocoa-milk and casein to it.
  4. Blend it all together so it gets nice, thick, and frothy. Serve and sip!
  5. If you want to add a bit of decadence, add a dollop of protein whipped cream. It's a great way to up the protein content of your drink while adding a rich creaminess to the whole thing! To make protein whipped cream, just whisk some quark or low-fat ricotta with 1/4 cup of vanilla whey protein powder and 2-3 tablespoons of milk. Place the mixture in a piping bag and pipe it on the hot chocolate.

Nutrition Facts
Serving Size 1 cup
Recipe yields 2 servings
Amount per serving
Calories 124
Fat 3 g
Carbs 9 g
Protein 15 g

28

Crustless Protein Pumpkin Pie


CRUSTLESS PROTEIN PUMPKIN PIE

Ingredients

pumpkin canned 15 oz

Almond milk 12 oz

liquid eggs 3/4 cup

cinnamon 1 tsp

ON Gold Standard 100% Whey Pumpkin Pie Protein 1/2 scoops

vanilla extract 1 tsp

splenda 40 drops

Directions
  1. Preheat oven to 350 degrees F.
  2. Mix all ingredients together with a wire whisk, then pour batter into a greased pie pan.
  3. Bake for 50-55 minutes or until toothpick comes out clean.

Nutrition Facts
Serving Size: 1 slice
Recipe Yields: 8
Amount per serving
Calories 50
Fat 0.8g
Carbs 4.4g
Protein 6.5g

29

Gourmet Whey Protein Truffles




Ingredients

Rolled Oats 1/4 cup

Vanilla whey protein powder 1/4 cup

Agave Syrup (or honey) 1/8 cup

Ground almonds 1/3 cup

Almond Milk 1 tbsp

Vanilla pea protein powder 1/4 cup

Orange Extract 1 tsp

Directions
  1. Mix all ingredients together.
  2. Shape dough into 10 truffles. If your batter is too sticky to handle, add a bit more pea protein or ground almonds. If it's too dry, add a bit more milk. Make sure you taste your batter to ensure it meets your ideal level of sweetness.
  3. Let the truffles set for a few hours or overnight in the fridge.

Nutrition Facts
Serving Size (1 truffle) Recipe yields 10
Amount per serving
Calories 75
Fat 4 g
Carbs 5 g
Protein 6 g

30

Orange Dreamsicle Protein Ice Cream




Ingredients

Dymatize Iso-100 Orange Dreamsicle 1/2 cup

2% Greek yogurt 1 tub

Orange zest 1 tub

Directions
  1. Blend all ingredients together until mixture becomes creamy. Pour mix into shallow Tupperware container—this allows the ice cream to freeze more evenly.
  2. Place Tupperware in freezer for 40 minutes. After 40 minutes, remove Tupperware from freezer, churn with a fork to break up any ice that might have formed, and place back in freezer. Repeat until mix gets to a point where it can be scooped out with a spoon or ice cream scooper.

Nutrition Facts
Serving Size: 1 bowl Recipe yields 2 servings
Amount per serving
Calories 118
Fat 2 g
Carbs 4 g
Protein 21 g

31

Pumpkin Pie Fudge


Pumpkin Pie Fudge

Ingredients

canned pumpkin 1 tbsp

coconut butter 1 tbsp

Protein 1/2 scoops

cinnamon a pinch

nutmeg double pinch

Pancake syrup 1 tbsp

Directions
  1. Mix together all of the ingredients and line a small dish with plastic wrap.
  2. Pour the mixture into the dish and mold it into a rectangle.
  3. Place the mixture in the freezer for 20-30 minutes.
  4. Once it sets, remove the mixture from the freezer. Cut into 12 cubes.
  5. Eat it all! Got leftovers? Store them in the fridge in a sealed container for up to two days, though I doubt they will last that long.

Nutrition Facts
  Recipe yields 1 serving
Amount per serving
Calories 187
Fat 10 g
Carbs 6 g
Protein 16 g



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