Tag Archives: IIFYM women

Overnight Breakfast Cookie

๐’๐ข๐ฆ๐ฉ๐ฅ๐ž๐ฌ๐ญ ๐๐ซ๐ž๐ฉ-๐€๐ก๐ž๐š๐ ๐๐ซ๐ž๐š๐ค๐Ÿ๐š๐ฌ๐ญ ๐„๐ฏ๐ž๐ซ โฃ
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I love to prep these โ€œcookiesโ€ the night before so I have a quick and easy breakfast option in the morning. Itโ€™s not quite a cookie but tastes great and is packed with protein. โฃ
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Itโ€™s also super simple to grab and go in a container for mornings out. โฃ
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๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐š๐ญ ๐ฒ๐จ๐ฎโ€™๐ฅ๐ฅ ๐ง๐ž๐ž๐: โฃ
1 scoop of plant based protein (feel free to message me for the one I love) โฃ
10 grams gluten free oats โฃ
ยฝ -1 cup of water or nut milk of your choice โฃ
Optional spices: Add a drop of pure vanilla extract, a drop of honey if you like things sweeter, or some cinnamon, pumpkin pie spice, etcโ€ฆ โฃ
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Mix Ins: get creative here, Iโ€™ve done everything from sunflower to pumpkin seeds, apples & sliced almonds, or unsweetened cacao chips โฃ
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All youโ€™ll do is mix your oats and protein together along with any optional spices. Slowly add in your water until you get a thick batter consistency. โฃ
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Spread it onto a plate or storage container and refrigerate overnight. โฃ
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๐˜๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ญ๐˜ญ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ๐˜ง๐˜ข๐˜ด๐˜ต ๐˜ณ๐˜ฆ๐˜ข๐˜ฅ๐˜บ ๐˜ต๐˜ฐ ๐˜จ๐˜ฐ! ๐˜š๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ! ๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ค๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฆ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฑ๐˜ช๐˜ค๐˜ฌ?! โฃ
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๐ƒ๐จ๐ฎ๐›๐ฅ๐ž ๐‚๐ก๐จ๐œ๐จ๐ฅ๐š๐ญ๐ž: Chocolate Protein & Unsweetened Cacao Chips from Trader Joeโ€™s โฃ
๐€๐ฉ๐ฉ๐ฅ๐ž ๐€๐ฅ๐ฆ๐จ๐ง๐ ๐‚๐ข๐ง๐ง๐š๐ฆ๐จ๐ง: Vanilla Protein, Diced Apples cooked with Coconut Oil & Cinnamon, Sliced Almonds โฃ
๐Ž๐š๐ญ๐ฆ๐ž๐š๐ฅ ๐‚๐ก๐จ๐œ๐จ๐ฅ๐š๐ญ๐ž ๐‚๐ก๐ข๐ฉ: Vanilla Protein, Pure Vanilla Extract, Unsweetened Cacao Chips from Trader Joeโ€™s โฃ
๐๐ฎ๐ฆ๐ฉ๐ค๐ข๐ง ๐’๐ฉ๐ข๐œ๐ž: Pumpkin Spice Protein (or vanilla mixed with pumpkin puree & pumpkin pie spice) & Raw Pumpkin Seeds

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Blueberry Overnight Oats

ย These look so good!!! I got this idea from my sister and I’ve been loving them. They may mornings so much easier!
Ingredients:
1/3-1/2 cup gluten free oats
1/3-1/2 cup unsweetened almond milk
1 1/2 tsp. chia seeds
1 tsp. maple syrup
2 tbs. water
1/2 cup blueberries
1 tbs. sliced almonds
Mix all of your ingredients together, excluding the blueberries and almonds and let sit in the refrigerator overnight.
Top with your blueberries, almonds, and some optional natural nut butter in the morning! Enjoy!
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CHOCOLATE ANGEL FOOD BAKE

CHOCOLATE ANGEL FOOD BAKE & you can eat the whole thing!!! ๐Ÿ™Œย  I modified this a bit from The Meal Prep Manual ๐Ÿซ to fit my macros better. If youโ€™re prepping this weekend, add this to the mix ๐Ÿ‘ฉโ€๐Ÿณ

Ingredients:

๐Ÿซ138 grams liquid egg whites

๐Ÿซ1/2 tsp baking powder

๐Ÿซ1/2 tsp pure vanilla extract

๐Ÿซ8 grams unsweetened cocoa powder (I used @hiitnutrition black cocoa)

๐Ÿซ 21 grams vanilla casein (I love the quality of ingredients on the one I use! Message me if youโ€™d like to try)

๐Ÿซ1/2 cup Applesauce

Directions:

1๏ธโƒฃ Using an electric mixer I beat the egg whites until stiff peaks form.

2๏ธโƒฃSlowly beat in baking powder and vanilla.

3๏ธโƒฃSlowly beat in the unsweetened cocoa.

4๏ธโƒฃBeat in your protein & applesauce (you won’t taste it at all)

5๏ธโƒฃPour into a pan & bake at 325 degrees for 23-25 minutes

Thatโ€™s it! I topped with sunflower butter, pumpkin pie spice, and sea salt. Which do you have: sweet tooth or salty tooth?!

 

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Protein Ice Cream with Sweet & Salty Dippers

In a blender ice crush together 85 grams frozen zucchini, ยฝ cup frozen strawberries, & ยฝ cup ice. โฃ
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Add in one scoop of protein (๐˜ธ๐˜ฉ๐˜ฆ๐˜บ/๐˜ค๐˜ข๐˜ด๐˜ฆ๐˜ช๐˜ฏ ๐˜ฃ๐˜ญ๐˜ฆ๐˜ฏ๐˜ฅ๐˜ด ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ ๐˜ฃ๐˜ฆ๐˜ด๐˜ต) and ยฝ cup water and blend on high 3-4 minutes, scraping down the sides as needed. โฃ
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The longer you blend, the fluffier it gets. โฃ
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Pair with rice cakes topped with sun butter as dippers. โฃ
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๐„๐ง๐ฃ๐จ๐ฒ & ๐ญ๐š๐  ๐ฆ๐ž ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐ญ๐ซ๐ฒ โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต’๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฑ๐˜ช๐˜ค๐˜ฌ? ๐˜š๐˜ฐ๐˜ง๐˜ต ๐˜š๐˜ฆ๐˜ณ๐˜ท๐˜ฆ ๐˜ฐ๐˜ณ ๐˜๐˜ค๐˜ฆ ๐˜Š๐˜ณ๐˜ฆ๐˜ข๐˜ฎ? โฃ

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Frosted Protein Cookies

โฃOne of the biggest struggles I hear from my clients is hitting their protein target (๐˜ ๐˜ต๐˜บ๐˜ฑ๐˜ช๐˜ค๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ณ๐˜ฆ๐˜ค๐˜ฐ๐˜ฎ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ฅ ๐Ÿท ๐˜จ๐˜ณ๐˜ข๐˜ฎ ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ฑ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ญ๐˜ฆ๐˜ข๐˜ฏ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ฎ๐˜ข๐˜ด๐˜ด ๐˜ฐ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต). That being said, Iโ€™m always on the search for fun ways for them to incorporate more protein into their day. โฃ
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These are the best treat and depending on the protein you use they have 30 grams of protein. The best part? You can make them into a single serving for around 200 calories or break it up into two 100 calorie servings. โฃ
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You can make them ahead and refrigerate. I actually really like them cold. Let me know if you try! โฃ
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๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ๐ซ ๐œ๐จ๐จ๐ค๐ข๐ž๐ฌ: โฃ
ยฝ tsp baking powder โฃ
2 grams black cocoa powder โฃ
90 grams pumpkin puree โฃ
46 grams liquid egg whites โฃ
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Mix all ingredients together and bake at 350 degrees for around 15 minutes. โฃ
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๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐ซ๐จ๐ฌ๐ญ๐ข๐ง๐ : โฃ
2 grams coconut flour โฃ
30 grams plain nonfat Greek yogurt โฃ
Stevia to taste โฃ
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Mix all ingredients together and slowly add water until you get your desired consistency. Let your cookies cool completely before frosting. โฃ
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Macros will vary depending on the protein you use, mine logged in at 21 grams of carbs, 30 grams of protein and 2 grams of fat. โฃ
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๐“๐š๐  ๐ฆ๐ž ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐ญ๐ซ๐ฒ ๐ž๐ฆ! ๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž ๐ญ๐จ ๐ ๐ž๐ญ ๐ž๐ง๐จ๐ฎ๐ ๐ก ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐ข๐ง? โฃ
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