BAKED YELLOW SQUASH

❤ Servings: 4
❤ Prep Time: 5 mins
❤ Cooking Time: 15 – 20 mins

➔ Ingredients :

• 1 teaspoon extra-virgin olive oil
• 2 egg whites
• 1/2 cup skim milk
• 2/3 cup low-carb bread crumbs
• 1 tablespoon Parmesan cheese, shredded
• 1/2 teaspoon onion powder
• 1/2 teaspoon paprika
• 1/2 teaspoon dried parsley
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground black pepper
• 2 large yellow squash, quarter-cut lengthwise, then cut in half widthwise

➔ Preparation Steps :

1. Preheat the oven to 450°F.

2. In medium-sized bowl, lightly whisk the egg whites and milk.

3. In a different medium-sized bowl, add the bread crumbs, cheese, onion powder, paprika, parsley, garlic powder, and pepper. Mix well.

4. Dunk the squash in the egg mixture and then coat in the bread crumb mixture.

5. Coat a baking dish in the oil and add the eggplant cut side up. Place in the oven for 15 minutes, or until browned.

✦ Important to Read :

EATING RIGHT - CARBS (ALL YOU NEED TO KNOW)

PROTEIN PUDDING BARS

❤ Servings: 8 (1 bar per serving)
❤ Prep Time: 5 mins

➔ Ingredients :

• 8 scoops chocolate or vanilla whey protein powder
• 3 cups old-fashioned oats
• 1 package sugar-free fat-free pudding (use same flavor as protein)
• 2 cups skim milk

➔ Preparation Steps :

1. Combine all ingredients in a large bowl and mix until a sticky batter is formed. Coat a shallow baking dish in cooking spray and spread the mixture out over the dish.

2. Place in the refrigerator overnight, cut into 8 equal bars once set. 

➔ Nutritional Values :

✲ (Per Serving)

• Calories : 284
• Protein : 31 grams
• Carbohydrates : 30 grams
• Fat : 4 grams

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PROTEIN-PACKED YOGURT AND FRUIT

 

PROTEIN-PACKED YOGURT AND FRUIT

❤ Servings: 1
❤ Prep Time: Under 5 mins

✢ Ingredients :

• 1 container (6 ounces) fat-free plain yogurt
• 1 tablespoon vanilla whey protein powder
• 1 packet (1 gram) stevia or other sugar alternative
• splash of vanilla extract
• 1 cup fresh peaches, banana, or other fruit, chopped

✢ Preparation Steps :

1. Mix the yogurt, protein powder, stevia, and vanilla extract in a medium bowl. Stir until fully combined.

2. Top with fruit.

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CHOCOLATE PEANUT BUTTER PROTEIN BARS

❤ Servings: 8 (1 bar per serving)
❤ Prep Time: 5 mins

➙ Ingredients :

• 3 cups old-fashioned oats
• 1/2 cup peanut butter
• 1 cup skim milk
• 4 scoops chocolate or vanilla whey protein powder
• dash of cinnamon
• 1 tablespoon stevia or other sugar alternative

➙ Preparation Steps :

1. Combine all of the ingredients except the stevia in a large bowl and mix until a sticky batter is formed. Coat a shallow baking dish in cooking spray and spread the mixture out over the dish.

2. Evenly sprinkle the stevia over the mixture and place in the fridge overnight. Cut into 8 equal bars.

➙ Nutrition Values :

➤ (Per Serving)

• Calories : 278
• Protein : 20 grams
• Carbohydrates : 27 grams
• Fat : 11 grams

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