Chocolate Peanut Butter Protein Cups

 

 

Makes ~12 Large Cups

Ingredients: 

 

1 cup PB powder, I used PB Fit

6 tbs of milk, separated I used almond milk 

2 scoop vanilla protein powder

2 tbs coconut oil 

1 1/2 cups of semi-sweet chocolate chips 

Directions: 

  

Line muffin tin with liners. I highly recommend silicone liners. 

 

Filling

1. Mix PB powder and protein powder in a bowl. 
2. Add in 1-2 tbs at a time of milk and mix thoroughly. Repeat until mixture becomes sticky/tacky. If you can grab it and roll it into a ball, you've added enough liquid. Over doing liquid is o.k., it will just be more messy creating the cups but equally as delicious.
   

Chocolate Coating

1. Add chocolate chips and coconut oil to a bowl and melt in a microwave, 30 seconds at a time, stirring in between. You can also melt over a stove top using the double broiler method. 
2.  Scoop 1 tbs melted chocolate into each muffin space and freeze 10 min. 
3.  While they are freezing roll PB/protein mixture into ping-pong sized balls.--a little more than a tablespoon.
   
4. When frozen, place PB/protein ball filling on top of frozen chocolate. Gently press on the ball and spread evenly over the bottom chocolate layer. I found dipping my finger in a little water helped do this easily.
5. Scoop 1 tbs on top of filling and ensure it is covering all of it. 
6. Freeze for at least 20 min. 
7. Pop them out of the mold and store in the fridge or freezer. 

Enjoy!

Nutritional Info:

*Subject to change based on ingredients used. 

 

Using nestle semi-sweet chocolate chips

219 cals * 20 g carbs * 4 g fiber * 10 g fat * 11 g protein

 

Using Lily's semi-sweet chocolate chips 

144 cals * 13 carbs * 11.4 g fiber *8.6 g fat * 10 g protein

Pumpkin Protein Brownies

Oh My Goodness!!!!

These are unbelievably delicious. Special thanks to Sally's Baking Addiction for the idea.

Seriously, if you love pumpkin,  and if you love brownies, and if want to add more protein to your diet these are for you.

The good is it's October, which means pumpkin can be found everywhere and it's pretty cheap!
The bad thing about October is it means it the start of  hibernation-must-eat-everything-sweet  season.
But these chocolaty, fudge treats are low in calories, fat, AND carbs. I know, you love me.

Dive in!

Ingredients: 

Brownies
1/2 cup ground oats
3/4 cup pumpkin
2 scoops vanilla protein powder
1/4 cup almond milk
2 egg whites
2 tsp vanilla extract
1/4 tsp salt
10 pkt truvia or 1/4 cup baking truvia*
1/2 cup unsweetened baking cocoa

Topping
1/4 cup pumpkin puree
2tbs cream cheese, soften
5pks truvia or 2 tbs baking truvia*
1 egg yokes
1/2 tsp cinnamon
1 tsp pumpkin pie spice

*Real sugar, honey, or maple syrup can be used as a substitute but will change the nutritional information below. (1/2 sugar/honey/syryp=1/4 cup Truvia)

Directions: 
Preheat oven to 350 F. 
Mix all brownie ingredients in a food processor or blender until silky smooth.
Pour evenly into a non-stick sprayed 8x8in baking pan.

Beat the pumpkin puree and cream cheese together until smooth. In  egg yoke and spices and blend until smooth and creamy.
Sporadically pour topping onto brownie batter and swirl with a knife.

Bake for 20-25 min, until edges gently pull away from the sides and the top gives a little push back when touched.

Let cool completely before cutting; ~1 hour in the fridge. 

ENJOY!!!!

Nutritional Information 

Serving size: 1 Brownie

61 Cals * 2g Fat * 7 Carbs * 6g Protein

Blueberry Protein Muffins

I am obviously on a protein muffin kick.

Pumpkin Protein Muffins, Banana Nut Protein Muffins, Cinnamon Swirl Protein Bars (which can be be made into muffins) and now these: Blueberry Protein muffins.

And why not? They are so easy to make and delicious.

Ingredients:
Makes 12 muffins
2 cups oat flour
2 scoops protein powder
1 egg or ~6tbs egg whites
1/2 cup plain greek yogurt
1/2 cup applesauce
1/2 cup baking truvia
1sp baking soda
1tsp baking powder
1 tbs lemon juice
3/4 cup blueberries, fresh or frozen ( I used frozen)

Directions:
Preheat oven to 350 F.
Spray a muffin tin with non-stick spray and set aside.
Mix oat flour, protein powder, baking soda, baking powder, and truvia in a large bowl.
In another bowl mix together, egg whites (or egg), plain greek yogurt, applesauce, and lemon juice.
Slowly fold in the liquid mixture into the dry until well combined.
Toss blueberries in a little flour and gently fold into dough.
scoop ~1/4 cup mixture into into each holder in the muffin tin.

Bake for 18-20 min until tops are a golden brown.
Let cool for 10-15 min.

Enjoy!

They freeze really  well :)

Nutritional Information

Serving Size: 1 muffin

111 cals * 21 carbs * 2g Fat * 8g Protein *

Clean High Protein Packed Meals Part 2!

Hi Again Friends, 

Here is another list of quick, clean eating, high protein meals. I love each of these recipes because they are so simple and easily adaptable. Feel free to adjust to your own tastes. 

More to come!

T.urkey B.acon A.vocado Salad                    Directions: Layer all
6 oz turkey breast                                          ingredients together. Enjoy
2 slices of bacon
1/2 avo, sliced
2 cup romaine lettuce
4 grape tomatoes, chopped
338 cals * 11 cabs* 19g fat *33g protein* 7g fiber







Cranberry Oat Protein Bars                 Directions: Blend all ingredients
1 3/4 cup old fashioned oats                    together. Press into a parchment lined
1 scoop protein powder of choice           7x11 pan. Refrigerate for 3-4 hours.
1 cup of dried cranberries                        Cut into 8 bars. Enjoy.
1/2 cup PB2 Powder                                Keep refrigerated.
4tbs flax seed
1/2 cup greek yogurt, plain
per bar 154 cals * 25 carbs *3g fat *9g protein * 4g fiber






Quinoa Turkey Healthy Stir Fry       Directions: In a medium
1/4 cup quinoa, cooked                        skillet, on medium high heat
4 oz turkey breast, diced                      quickly scramble egg whites.
1/2 cup sugar snap peas                       Add in the rest of the ingred.
3tbs egg whites                                    and stir together until heated
1 medium carrot, chopped                  through. Enjoy.
2tsp garlic powder
1tbs soy sauce
358 cals *47 carbs* 3g fat * 38g protein * 6g fiber



PB2 Chocolate Chip Protein Cake        Directions: In a microwavable mug,
3 tbs egg whites                                    thoroughly mix all ingredients together.
1/4 cup oats (ground)                            Microwave for about 1min 20 sec, until
1 truvia packet                                      cake is cooked through. Eat out of the
1 tsp brown sugar                                  mug or plate it and enjoy!
1/2 tsp vanilla
1  tbs pb2
1 tbs semi-sweet chips
*banana optional *1/2 scoop protein powder of choice optional
210 cal *34 carbs * 6g fat *12g protein* 3g fiber w/o protein powder
265 cal *35 carbs* 7g fat * 24g protein* 3g fiber w/ protein powder

Interested in more? Find the first list {Here}

All nutritional information provided is for reference purposes only. 

Nutritional value may very based on the ingredients used.

Protein Cinnamon Swirl Bars

I love Jamie Eason recipes. 

They are made with simple natural ingredients, 

very adaptable to your personal taste, and of course, delicious. 

These bars are one of them. 

This is truly a dish one may easily devour half of without even thinking.

 Be warned. 

These bars are a perfect after treat to enjoy with some coffee or tea.

These will also make your house smell like cinnamon bliss. 

Not a bad thing at all. 

I did adapt the recipe to the ingredients I had on hand, (you can find the original recipe here), and these are definitely something I plan to keep stocked in my freezer when in need of a sweet treat.

Ingredients:
Swirl mixture: 
 1/4  cup truvia ( or 1/4 cup sugar or sugar sweetener of choice)
 2 tsp cinnamon
Batter
1 1/2 cups oat flour
2 scoops protein powder ( I used this one)
1 tbs baking powder
1/2 tsp salt
6-7pks truvia  ( 1/4 cup sugar or sugar sweetener of choice)
2 egg whites
1 cup almond milk
1/3 cup applesauce, unsweetened.

Directions:
Preheat oven to 350 degrees F.
Spray and 8x8 baking dish with non-stick spray.
Mix ingredients for swirl mixture together and set aside.
In a large bowl, mix together all the dry ingredients first, then fold in the wet until  all the ingredients are blended well together.

Pour approx. 1/4 batter into the prepared baking dish.
Lightly coat that layer with 1/2 the swirl mixture.
Then pour the rest of the batter mixture on top of that,
and then rest of the swirl mixture on top of that layer.

Gently poke a knife into the poured layers and draw swirls throughout it, creating a marble affect.

Bake for 25-30 min, until a knife comes out clean.
*About 20 min in, I covered the dish with some aluminum foil to keep the top  from burning.

Let cool for 10 min,

ENJOY!

High Protein Black Bean Burgers

Want more protein in your daily diet without the meat?

These black burgers are for you!

Now normal black bean burgers, like these ones I've posted about before, do have protein AND are a great substitute for a meatless meal;  However, if you're like me and weight lift, you often need more than just 4-5grams; you need something in the teens and beyond.

Done.

These Burgers have 14g of protein thanks to protein powder.

These burgers were truly an experiment, but I'm glad I gave it try, because they are delicious!

I usually have three types of protein powder on hand: Whey French Vanilla Creme, Whey Mocha Cappuccino, and Chocolate Supreme Casein. I usually drink the Mocha Cappuccino powder with some almond milk, and I usually make some kind or dessert with the casein, but I generally reserve The French Vanilla Creme Whey just for baking purposes. It bakes really well and, of course, adds more protein! But as you can imagine, it is on the sweet side, but it was my best option out of three so threw it in.

I admit, I was worried my burgers would come out sweet, but I added in a little sirracha and that sweetness from the powder was masked up real quick.

Bonus:  these burgers are so easy to make.
Make some!

Ingredients:
1 can black beans, drained and rinsed
1 scoop your preferred protein powder, (I used French Vanilla Creme)  
2 tbs your favorite salsa
3 cherry tomatoes
1 1/2 tbs garlic, minced (~3 cloves)
3 tbs cumin
1/4 tsp salt
1/8 tsp ground pepper
1/4 cup egg whites
1 tbs sirracha

Directions:
Smash black bean in a bowl.
Quick blend everything else in a blender/food processor-- Chunky is okay!
Blend black beans and blended ingredients in a bowl--it will be liquid-y.
Scoop out ~1/4 cup mixture and pour onto a parchment lined baking sheet into a patty form.
Repeat with the remaining of the mixture.
Freeze for 2 hours until patties are frozen solid. Remove from sheet and store in a freezer safe container or bag.

To cook:

Slightly oil a small skillet and cook frozen patty 5-7min on each side.

Enjoy!

Nutritional Information: 

~1 Patty

136 cal * 22 carbs* 1g fat *14g protein* 5g fiber 

Chili Lime Roast

London broil is a fantastic cut of meat.
It's a thick enough to hold a ton of flavor but it's also very lean and easily shredded.

I was first introduced to London broil by my mother-in-law who makes her pepper steak with it.
I love it.

It does have a unique "roast" like flavor that is hard to mask, but I found the key to this dish is the lime. It makes this roast a flavorful mexican fiesta in your mouth.

This dish is simple, high in protein, clean eating, and DELICIOUS!

Ingredients:
2lbs London broil, frozen
1tbs garlic powder
1/2 chili powder
1tbs cumin
2 cups  stalk (chicken, beef, veggie, your choice)
1/2 onion, minced
1 tbs vinegar
1 4oz can of diced green chilies
2 limes, juiced

*optional sweet potato

Directions: 
Place frozen* London broil, stalk, seasonings, vinegar, chilies and onion in the slow cooker.
Set on high for 3-4 hours then turn to low for another 3 hours.
Take two forks and shred the cooked meat.
Squeeze the two limes over the shredded beef and stir.

* If your london broil is thawed cut the the  cooking time down to just 3-4 hours in the crock pot.

* If you don't have a crock pot, cut the London broil into thin strips then place them in a large pot over medium heat. Cook the meat all the way through and then all all the ingredients, except the lime. Bring to a boil for 2 min then let simmer for 20-30 min until everything is mixed in. Squeeze the two limes over the meat and shrewd more as needed.

Use to make delicious tacos or top it on a spicy sweet potato

Spicy Sweet Potato
1 sweet potato
1/16 cayenne pepper
1/4 tsp garlic powder

Poke holes in the sweet potato with a fork and then microwave for 3-5 min.
Carefully cut it open (the steam from the inside can burn) and scrape the insides away from the skin. Place the insides in a small bowl with the cayenne pepper, and garlic powder.
Smash it all together with a fork.

Done.

Enjoy!!!!

Clean High Protein Meal Ideas

 

Hello there! 

As a participant in the Jamie Eason's 12 week LiveFit trainer program (Read more here) I have to eat a LOT of protein every day: 130-140g.

This almost doubled my previous intake but man do I feel better, fuller, and more energized.

I apologize if you are vegetarian. Most of these wont suit your fancy.
I'm a meatatarian--it's a personal choice--and most of these meals are packed full of the stuff.
But don't shy off yet you veggians I have some awesome snacks and desserts that may suit your fancy.

This week:  

Chicken Stuffed Sweet potato                    Directions:
4 oz chicken breast, shredded         Wash sweet potato and puncture
1 medium sweet potato                    several times with a fork.
1/4 tsp chili powder                         Microwave for 5 min. Then flip
1/4 tsp garlic powder                         and microwave for another 5.
1/4 cup black beans                         Carefully slice potato up and
salt and pepper to taste                    mix up the insides to get them
greek yogurt for garnish                  soft. Toss shredded chicken and black beans in spices  and top over sweet potato. Garnish with a dollop of greek yogurt.
265 cal * 35 carbs * 3g of fat * 28g protein* 8g fiber

Turkey Avo Sandwich             Directions
6 oz of turkey breast                 Toast 2 pieces of whole wheat bread
1/2 avocado                               meanwhile, mix avo, garlic powder,
1/4 tps garlic power                  pepper, salt, onion flakes, and lemon
1/8 tsp pepper                           in a small bowl. adjust flavor as
1/8tsp salt                                 desired. Fold in chopped tomatoes.
1/2 tsp onion flakes                  When bread is toasted, smear avo mi
1/4 tsp lemon juice                   evenly on slices. Layer turkey breast
                                                      3 grape tomato, chopped          and close.
                                                      2 slices whole wheat toast
421 cal * 31 carbs* 14g fat * 49g protein * 9g fiber

Mug Protein Cake              Directions:
3 tbs egg whites                   Blend oats in a blender until a powder.
1/4 cup oats (blended)         Thoroughly mix oat flour, egg whites,
1 truvia packet                     truvia packet, flaxseed and cocoa
1/2 tbs ground flaxseed        powder in a large mug. Microwave
2 tsp cocoa powder              for ~1 min until cooked.
1/4 cup greed yogurt            Mix greek yogurt, vanilla, truvia, and
1/2 tsp vanilla                      cinnamon in a small bowl.
1 truvia packet                     Remove cake from mug and lay on the
cinnamon to taste                 bed of greek yogurt. Garnish with
                                                      chopped banana                   sliced banana and extra cinnamon.
222 cal * 31 carbs * 5g fat * 18g fat * 6 fiber*

Cottage Cheese and Veggies
1/2 cup cottage cheese
veggies of choice; my favorite are:
sweet peppers, carrots, cherry tomato,
celery, and cucumber.

nutritional value will vary on the amount of veggies and the type of cottage cheese you use: 4%-fat free ,small curd to large curd.  But 1/2 a cup will have ~12g protein!!! 


ENJOY!!!

All nutritional information provided is for reference purposes only. Nutritional value may very based on the ingredients used

I'll be posting a few of these protein loaded meals, snacks, and dessert so stay tuned!

*Update* For my next list of Clean High Protein Foods 

Click {HERE}

Lemon Zucchini Chicken

I am not one who can have the same meals every single day.

 My husband sure can, but not me. 

I love variety, I love texture, I love taste, I LOVE FOOD. 

So this dish came out of my desire for a quick, protein packed lunch with a kick.


I really love the taste of lemon and chicken. One of my all time favorite Italian dishes is chicken piccata where it is infused with wine, lemon, and capers. 

However, this dish may not have battered chicken in a wine sauce but it does have quinoa--a new staple to my diet-- lemon, zucchini, and sauteed onions. 

So if your looking for a quick, clean eating, and filling dish give this a try 


Recipe adapted from The Gracious Pantry

Ingredients: 
5-6 oz chicken breast, cooked
1tbs  olive oil 
1/4 onion, chopped
2 tbs lemon juice 
1 zucchini, chopped 
1-2 tsp garlic powder
salt and pepper to taste 
1/4 quinoa, cooked

Directions: 

Heat a skillet with oil on medium heat. Add onion and saute for 2-3 min, until onions start to turn clear. Add in chopped Zucchini and cook for 1 min, until tender.
Add in chicken and stir in seasoning. 
Add lemon juice and let cook for 2 min until everything is well heated and juices are combined. 

Remove from heat. 
Scoop out lemon chicken mixture and top over a bed of quinoa. 

 

ENJOY!!!!