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

❤ Read Also :

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

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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KIWI BANANA MANGO MONSTER SHAKE - PROTEIN SHAKES

 

KIWI BANANA MANGO MONSTER SHAKE - PROTEIN SHAKES

❤ Servings: 1
❤ Prep Time: 15 mins

➥ Ingredients :

• 1/2 medium kiwi, peeled and sliced
• 1/2 medium banana, sliced
• 1/2 medium mango, peeled and diced
• 1/2 cup fresh or canned pineapple, diced
• 1 scoop vanilla whey protein powder
• 1 cup skim milk
• 1/2 cup papaya, diced
• 1 lemon, juiced
• 1/2 tablespoon clover honey
• 1 packet (1 gram) stevia or other sugar alternative

➥ Preparation Steps :

1. Place all of your ingredients in a blender, blend on high until
desired consistency.

❤ Read Also :

HIGH PROTEIN BANANA OATCAKES

APPLE CINNAMON OATMEAL

❤ Servings : 4
❤ Prep Time : 5 Mins
❤ Cooking Time : 2 – 3 Mins

✔ Ingredients :

• 1 1/2 cups quick cooking oats
• 1/3 cup nonfat dry milk powder (optional)
• 1/4 cup dried apples, diced
• 4 scoops chocolate whey protein powder
• 1 tablespoon brown sugar
• 1 tablespoon stevia or other sugar alternative
• 3/4 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/8 teaspoon ground cloves
• 1/2 cup water (per serving)

✔ Preparation Steps :

1. Mix all of the ingredients except the water in a large airtight container and store, good for up to 6 months.

2. To prepare the oatmeal: Shake the container well to ensure the ingredients are well mixed. In a saucepan, bring 1/2 cup of water to a boil. Measure out and stir in 1/2 cup of the mixture, cook and stir for 1 minute over medium heat. 

3.Remove from the heat and cover, let sit for 1 minute or longer depending on desired consistency.

✔ Nutritional Values :

➛ (Per Serving) :

• Calories : 263
• Protein : 29 grams
• Carbohydrates : 30 grams
• Fat : 3 grams

HIGH PROTEIN BANANA OATCAKES

❤ Servings: 2 (2 oatcakes per serving)

❤ Prep Time: 5 mins

❤ Cooking Time: 10 mins

✔ Ingredients :

• 1 cup old-fashioned oats
• 6 egg whites
• 1 ripe banana
• 1 cup low-fat cottage cheese
• 1/2 teaspoon ground cinnamon
• 1 teaspoon stevia or other sugar alternative Directions

✔ Preparation Steps :

1. Blend everything together until it’s a smooth batter.

2. Coat a pan with cooking spray and wipe away the excess with a paper towel. Save this for wiping the pan after cooking each pancake. Heat the pan on medium-low heat.

3. Spoon about 1/2 cup of batter into the pan and cook for 1 - 2 minutes or until golden brown. Flip the pancake and cook for 30 seconds to 1 minute or until golden brown and firm. 

Put the pancake on a plate and wipe the pan with the paper towel.

4. Repeat step 3 with the rest of the batter. 

✔ Nutritional Informations :

▶ (Per Serving)

• Calories : 351
• Protein : 31 grams
• Carbohydrates : 45 grams
• Fat : 6 grams

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