Tag Archives: protein recipes


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


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


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?!



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
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
The longer you blend, the fluffier it gets. โฃ
Pair with rice cakes topped with sun butter as dippers. โฃ
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
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


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
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
You can make them ahead and refrigerate. I actually really like them cold. Let me know if you try! โฃ
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
Mix all ingredients together and bake at 350 degrees for around 15 minutes. โฃ
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
Mix all ingredients together and slowly add water until you get your desired consistency. Let your cookies cool completely before frosting. โฃ
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
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

Ways to Increase Protein

๐—ช๐š๐ฒ๐ฌ ๐ญ๐จ ๐ˆ๐ง๐œ๐ซ๐ž๐š๐ฌ๐ž ๐๐ซ๐จ๐ญ๐ž๐ข๐ง
Weโ€™ve been working a ton on improving protein intake with our Nutrition VIPS. I was going to share these ideas with our ladies, but figured Iโ€™d share on here as well since I know so many struggle to get enough protein in. โฃ
๐๐ซ๐จ๐ญ๐ž๐ข๐ง ๐ข๐ฌ ๐ฌ๐จ ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐ญ ๐Ÿ๐จ๐ซ ๐ญ๐ฐ๐จ ๐ซ๐ž๐š๐ฌ๐จ๐ง๐ฌ: โฃ
It will help preserve lean muscle mass while in a calorie deficit. โฃ
It will help keep you full and satisfied while eating less in a deficit. โฃ
๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ข๐˜ด๐˜ช๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฅ๐˜ฐ ๐˜ต๐˜ฐ ๐˜ถ๐˜ฑ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏโ€ฆ โฃ


๐’๐ข๐ฆ๐ฉ๐ฅ๐ฒ ๐ฎ๐ฉ ๐ฒ๐จ๐ฎ๐ซ ๐ฌ๐ž๐ซ๐ฏ๐ข๐ง๐  ๐ฌ๐ข๐ณ๐ž๐ฌ. โฃ
Instead of 4 oz of chicken go for 6 oz. โฃ
Instead of ยฝ cup yogurt go for ยพ cup etc.. โฃ
๐’๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐›๐จ๐จ๐ฌ๐ญ๐ž๐ซ ๐จ๐ฉ๐ญ๐ข๐จ๐ง๐ฌ: โฃ
Protein Fluff โฃ
Protein Mug Cake โฃ
Egg White Oat Bake
Greek yogurt, cottage cheese, & low fat dairy โฃ
Ground turkey, lean ground beef, & Crockpot Chicken โฃ
๐‡๐ž๐ซ๐žโ€™๐ฌ ๐š ๐ฆ๐ฎ๐  ๐œ๐š๐ค๐ž ๐ซ๐ž๐œ๐ข๐ฉ๐ž ๐ˆโ€™๐ฏ๐ž ๐›๐ž๐ž๐ง ๐ฅ๐จ๐ฏ๐ข๐ง๐  ๐ฅ๐š๐ญ๐ž๐ฅ๐ฒ & ๐ข๐ญโ€™๐ฌ ๐ฌ๐จ ๐ฌ๐ข๐ฆ๐ฉ๐ฅ๐ž: โฃ


Mix Together: โฃ
One scoop whey/caesin blend protein, โฃ
1 serving liquid egg whitesโฃ
45 grams of pumpkinโฃ
1/2 tsp baking powder & a little water.โฃ
Mix & let sit 5 minutes then microwave at 50% for 3 minutes & add toppings of your choiceย ๐Ÿซย โฃ
๐“๐š๐  ๐ฆ๐ž ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐ ๐ข๐ฏ๐ž ๐ข๐ญ ๐š ๐ญ๐ซ๐ฒ! ๐—ช๐ก๐š๐ญโ€™๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ ๐ญ๐จ ๐Ÿ๐จ๐ซ ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง?! Do you struggle to get enough? โฃ

Mini Turkey Meatloaf Muffins


This is one of my go-to recipes to prep ahead… and they’re sooo simple!

Mix together:
2lbs lean ground turkey
1/2 cup gluten free oats (blend them for a better texture)
2 eggs
Sea salt, red pepper flake, black pepper, and basil.

Bake in 2 muffin tins at 350 degrees for 45 minutes

Makes 24 Muffins.

Who’s going to try?!