Blueberry Cookies
Everyone needs a good cookie now and then but not everyone needs the damage to their
diet. Luckily with these not only will you be getting a great dose of protein, you
will be getting plenty of antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats
1 cup blueberries
First combine all three ingredients so they are blended well. Then mix in blueberries
and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius
for approximately thirteen minutes. Makes 10 cookies.
Nutritional Info (per cookie)
54 calories
6.5 grams protein
0.7 grams fat
5.5 grams carbs
Protein Waffles
These are a very convenient way to get your protein and carbs in. They make for
the perfect transportable post-workout meal if you would rather do something other
than a shake. To make a complete meal out of them, spread some peanut butter between
two waffles.
1.5 scoops of vanilla protein powder (note that other flavours can be used if desired)
1/3 cups of cooked oats (cooked in the microwave with slightly more water than called
for)
1 egg white
1/8 tsp (or a few drops) of maple extract
1/8 tsp of baking powder
2 Tbsp sugar free maple syrup (optional)
Combine all the ingredients into a sticky batter and then pour into a waffle iron.
Cook as usual, until golden brown. Drizzle with sugar free maple syrup if desired.
Nutritional Info (per recipe)
300 calories
41 grams protein
5 grams fat
22.7 grams carbs
Mock Cinnamon Buns
While this probably won't taste exactly like a Cinnabon, it might just do the trick
to quell the craving for something sweet and cinnamony.
6 egg whites
1-2 packets artificial Sweetener
½ tbsp vanilla extract
1 tsp cinnamon (can use more if desired)
Fat free vanilla coffee creamer
First separate egg whites from yolks and place whites in a bowl. Next add in one
packet of sweetener along with vanilla extract. Whisk this together well. Place
in the microwave for about 3 minutes and thirty seconds, stirring half-way through.
Once finished, let sit for one to two minutes and then chop with a fork. Sprinkle
on cinnamon and more sweetener until evenly distributed over eggs. Finally, drizzle
with some fat free vanilla coffee creamer.
Nutritional Info (without creamer)
95 calories
21 grams protein
1 gram carb
0.7 gram fat
Muscle Building - Low Carb Cheesecake
This is the perfect way to replace an otherwise diet-damaging dessert with something
that is more nutrition friendly.
2 cups cottage cheese
2 eggs
1/2 cup sour cream
1/2 cup vanilla powder
1/4 cup Splenda
1 teaspoon vanilla extract
2 tbsp sugar free jam
First preheat your oven to 375 degrees. Next, beat together the cottage cheese,
eggs, sour cream, protein powder, vanilla extract and Splenda until smooth. Pour
this into a sprayed pie pan and then swirl the sugar free jam through with a knife.
Place the cake on the top rack of the oven with another pan filled with water on
the bottom. Bake this for 30-40 minutes and then allow to cool after cooking. Makes
8 servings
Nutritional Info (per serving)
110 calories
4 grams fat
4.5 grams carbs
14 grams protein