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Nutrition

This category contains 14 posts

Crunchy French Toast

CRUNCHY FRENSH TOAST

crunch-french-toast

crunch-french-toast

Ingredients

 

Directions
  1. In a large bowl, whisk the egg whites, milk and vanilla. Soak the bread in the mixture.
  2. While the bread is soaking, place cereal in a sealed plastic bag and crush with a rolling pin. Add sliced almonds and shake the bag to mix. Pour into a shallow pan.
  3. Carefully remove the bread slices from the egg mixture and coat with the cereal crumbs on both sides. Place the coated slices on a pre-sprayed baking sheet and bake each side for 10 minutes, or until lightly browned.
  4. Top with cinnamon and sugar-free syrup.
NUTRITION FACTS
Serving Size (2 slices)
Amount per serving
Total Calories 315
Fat 7 g
Carb 43 g
Protein 20 g

 

Blueberry Lemon Pancakes

LEMON BLUEBERRY PANCAKES

Lemeon blueberry pancake

Lemon blueberry pancake

 

Ingredients

 

  • 1/3 cup Oat Bran
  • 1/2 cup Blueberries
  • 5 Egg Whites
  • 1/2 tsp Baking Soda
  • 1 Tbsp Sugar-Free Lemon Jello Mix or Lemon Drink Mix
  • 2 tsp grated Lemon Peel
  • Sugar-Free Syrup
  • Greek Yogurt, for garnish
Directions
  1. In a large bowl, combine all ingredients. Mix together and whisk until smooth.
  2. Cook batches in pre-sprayed skillet on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
  3. Serve with sugar-free syrup.
NUTRITION FACTS
Serving Size (1)
Amount per serving
Total Calories 222
Fat 2 g
Carb 25 g
Protein 25 g

 

Spicey Turkey Meatballs

SPICY TURKEY MEATBALLS

SPICY TURKEY MEATBALLS

Ingredients
  • 1.5 pounds ground turkey
  • 1 large egg
  • 2 large egg whites
  • 3/4 cup oats
  • 2 Tbsp. minced jalapeño pepper
  • 1/2 tsp. chili pepper
  • 1/4 cup salsa
  • 1/2 finely diced green bell pepper
  • 1/2 finely diced red bell pepper
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

Amount per meatball
Calories 121
Total Fat1.7 g
Total Carb7.2 g
Protein19 g

Protein Brownies

Chocolate-Protein-Brownies

Chocolate-Protein-Brownies

Ingredients
  • 1 can (420 g) Libby’s Canned Pumpkin Puree
  • 2 heaping Tbsp Almond or Peanut Butter
  • 3/4 cup Cocoa Powder
  • 7-8 Medjool Dates*
  • 1/2 cup Pea Protein Powder
  • 1/2 cup Liquid Egg Whites
  • 1/2 cup Almond Milk
  • 1 handful Walnuts (around 38g)
  • 1/2 bar Dark Chocolate
Directions
  1. Blend all ingredients together, except for the walnuts and chocolate.
  2. Once mixed, add the walnuts into the batter. Mix them in with a spoon, and transfer your batter to a baking pan.
  3. Bake at 340 F (around 170 C) for about 35-40 minutes or until an inserted knife comes out relatively clean. Be careful not to over-bake the brownies—you want them gooey in the center. Feel free to take them out while they’re still slightly moist in the center.
  4. As soon as you remove them from the oven, “massage” your chocolate on top of them. It’s an easy way to add a dark chocolate layer to brownies and cakes because the chocolate melts on impact.
  5. Let the brownies set before you devour them.

*If you’d like to make your brownies lower in carbs, substitute some or all of the dates for your sweetener of choice. Just know that these brownies won’t be as gooey as they would with the dates.

NUTRITION FACTS
Serving Size: 1 Brownie
Recipe Yields: 16
Amount per serving
Calories 101
Total Fat4g
Total Carbs13g (4g fiber)
Protein7g

 

cinnamon-swirl-protein-bread

cinnamon-swirl-protein-bread

cinnamon-swirl-protein-bread

Nutrition Facts:

Makes 16 squares

1 square = 55 calories, 1 g fat, 8 g carbs, 5 g protein

Ingredients:

 

  • 1/3 cup Ideal (Xylitol)
  • 2 tsp cinnamon
  • 1 1/2 cups oat flour + 2 scoops vanilla whey protein
  • 1 Tbsp baking powder
  • 1/2 tsp salt
  • 1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
  • 2 egg whites
  • 1 cup unsweetened almond milk (Almond Breeze)
  • 1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)

 

Directions:

 

  1. Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.
  1. In small bowl combine: (set aside)
  • 1/3 cup Ideal (Xylitol)
  • 2 tsp cinnamon

  1. In a large bowl combine: (whisk together)
  • 1 1/2 cups oat flour + 2 scoops vanilla whey protein
  • 1 Tbsp baking powder
  • 1/2 tsp salt
  • 1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw

  1. In a medium bowl combine: (whisk together & add to lrg bowl)
  • 2 egg whites
  • 1 cup unsweetened almond milk (Almond Breeze)
  • 1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)

  1. Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
  2. Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.
  3. .Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.

Mexican Mocha Breakfast Meal

Mexican Mocha Breakfast Meal

Mexican Mocha Breakfast Meal

Ingredients
  • 1/2 cup rolled oats
  • 1 scoop chocolate protein powder
  • 1 tbsp unsweetened cocoa powder
  • 1/2 tbsp cinnamon
  • 1/2 tsp cayenne pepper
  • 1 cup unsweetened almond milk
Directions
  1. Combine ingredients in a microwave-safe bowl.
  2. Heat in microwave for 2 1/2 to 3 minutes.

PEANUT BUTTER-COCONUT SHAKE

PEANUT BUTTER-COCONUT SHAKE

PEANUT BUTTER-COCONUT SHAKE

Ingredients
  • 1/4 cup coconut milk
  • 1/3 cup unsweetened almond milk
  • 1 tbsp peanut butter (or PB2)
  • 1 scoop 100% Whey (Vanilla)
Directions
  1. Blend and freeze.
  2. Remove from freezer five minutes before serving. Enjoy!
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1 shake
Amount per serving
Calories 350
Total Fat21 g
Total Carbs7.5 g
Protein29.3 g

 

Peanutbutter and Jam Protein Shake

pbj-protein-shake

pbj-protein-shake

Ingredients
  • 1 scoop Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream
  • 1 cup almond milk (unsweetened)
  • 1 tbsp peanut butter
  • 2 tsp raspberry preserves (Stevia sweetened)
  • 1/4 cup raspberries
  • 1/4 cup blackberries
  • 1 cup ice
Directions
  1. Blend all ingredients together.
  2. Enjoy your super shake!
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1 serving
Amount per serving
Calories 347
Total Fat9.5 g
Total Carbs38 g
Protein32 g

Muffins Building Muscles

Muffins building muscle

Muffins building muscle

Ingredients
  • 1/2 cup Coconut Oil
  • 4 Egg Whites
  • 1 cup Low Fat Buttermilk
  • 5.3 oz Siggi’s Coconut Icelandic Yogurt
  • 1 cup Almond Flour
  • 2 scoops BPI Cookies and Cream Whey-HD
  • 2/3 cup Unsweetened Cocoa Powder
  • 1/2 cup Brown Sugar in the Raw
  • 2 tsp Vanilla Extract
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1/2 tsp Salt
  • 1 cup Carob Chips
Directions
  1. Preheat oven to 375 degrees and place liners in muffin tin.
  2. In large bowl, combine all dry ingredients (flour, whey, cocoa powder, brown sugar, baking powder, baking soda, salt).
  3. In another bowl, whisk melted coconut oil, buttermilk, vanilla.
  4. With a spatula, slowly fold wet ingredients into the dry ingredients. Once the ingredients are incorporated, fold in the carob chips.
  5. Fill the muffin liners about 2/3 of the way and bake for 20 minutes. A toothpick should come out clean when inserted into the center of the muffin.
  6. Transfer to a rack and let cool.
NUTRITION FACTS
Serving Size: 12
Amount per serving
Calories 284
Total Fat17g
Total Carbs27g
Protein8g

Pizza With Protein

Pizza with Protein

Pizza with Protein

Ingredients For The Crust

  • 1/2 cup Pea Protein Powder (unflavored)
  • 1/2 cup Liquid Egg Whites
  • 1/8 cup Buckwheat Flour
  • 1/2 cup Almond Milk
  • 1 tbsp Coconut Flour
Directions For The Crust
  1. Blend all the ingredients together until you get a thick batter. Using a spoon, spread the batter on-to either one or two deep-dish pans. I used two small non-stick cheesecake pans, and they worked wonderfully.
  2. Bake at 320 F (160 C) for about 15 minutes or until the crust has cooked through.
Ingredients For The Filling
  • 1 small chopped Onion
  • 2 chopped Garlic Cloves
  • 2 cans of Tomatoes
  • 1/2 cup of Cheddar Cheese (or grated Mozzarella)
  • 1 cup of Ground Beef (I used Grass-fed beef)
  • 1 tbsp Rosemary
  • 1 tbsp Thyme
  • Salt to taste
Assembly Directions
  1. Add toppings to the crust. I made mine by pan frying the onions and garlic until soft, letting the added beef simmer until cooked, throwing in the tomatoes and spices, and reducing for 30 minutes until the sauce has thickened).
  2. Bake at 320 F (160 C) for about 10 minutes or until the cheese on top has melted. Top with more cheese if desired.
NUTRITION FACTS
Serving Size: 1 small crust (without toppings)
Recipe yields 2 (without toppings)
Amount per serving
Calories 251.5
Total Fat6g
Total Carbs5g (3.6g fiber)
Protein38.4g

Tuna Salad with Apples

5-healthy-protein-packed-spring-salad-recipes-2

Ingredients
  • 2 tbsp chopped celery
  • 2 cans of tuna in water
  • 1 tbsp sweet relish
  • 1/2 apple, diced
  • Pinch garlic powder
  • 3 tbsp fat-free mayo
Directions
  1. Drain water from cans and place tuna in a bowl.
  2. Finely chop celery and apple and add to tuna.
  3. Stir in sweet relish, garlic powder, and mayo.
NUTRITION FACTS
Amount per serving
Calories 327
Total Fat2 g
Total Carbs18 g
Protein60 g

PROTEIN PANCAKES with Almound Butter

 

PROTEIN PANCAKES with Almound Butter

PROTEIN PANCAKES with Almound Butter

Ingredients
  • 1 scoop Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream
  • 3 egg whites
  • 1/4 cup water
  • 1 tbsp almond butter
  • 1 Splenda packet
  • 2 tbsp sugar-free syrup
Directions
  1. Mix ingredients in a bowl. If needed, add a bit more water.
  2. Cook over medium heat.
  3. Plate and spread 1 tbsp almond butter on top of the pancakes.
  4. Sprinkle with 1 packet Splenda and drizzle with maple syrup.
  5. If desired, add a few strawberries and bananas for deliciousness!
NUTRITION FACTS
Serving Size (2-3 pancakes)Yields 1 serving
Amount per serving
Calories 145
Total Fat1.3 g
Total Carbs3.6 g
Protein34.8 g

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