Protein Carrot Cakesters

Preheat oven to 350 degrees.

Mix the following together in a big bowl:
1 cup oat four
1 and 1/2 Tablespoons cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
45 grams o chopped pecans
1 and 1/2 cups shredded carrot
! o" carrot bab# ood
4 egg $hites
!0 grams raisins
1/! cup %tevia
2 scoops vanilla protein po$der
&dd cold $ater or uns$eetened vanilla almond milk until the batter is a thick cake batter
consistenc#.
%pra# ' ( ' baking pan $ith cooking spra#) or grease $ith coconut oil.
%pread batter evenl# into it.
*ake or appro(imatel# 12 + 14 minutes.
,atch it closel#- Take it out $hen the edges are golden bro$n. The center $ill still be slightl#
undone) but that is oka#.
If you over bake these, they will be dry, so stay close and watch them.
.et cool.
%lice into ' bars.
/at.
0mmm+mmmm-
12d love to concoct some great rosting that is health# but that ma# take a small miracle. 12m
to#ing $ith cream cheese) greek #ogurt and s$eetener) but no dice #et. 12ll keep #ou all posted i
1 can nail it.
Macros :
Protein3 11 grams
4arb3 15 grams
6at3 4.5 grams
4alories3 153
1 #ou $ant to decrease the carbs and increase the at) #ou can cut the oat four in hal) and use
1/2 cup almond four.
Blueberry Muns
!hat "ou #eed
3/4 4up 7ats
1 4up /gg ,hites
1/2 4up *lueberries
80g Peanut *utter 9&dded ater baking:
Cooking Instructions
,;*6 Pro *od#builder <urt ,eidner shares his recipe or health# egg $hite oats and blueberr#
mu=ns. This recipe $orks $ell as a breakast meal) or as a snack in bet$een ma>or meals. 1t can
easil# be taken on the go.
4ombine the oats) egg $hites and blueberries. 0i( evenl#.
*ake at 350 degrees or 30 minutes.
&ter mu=ns cool) top $ith peanut butter.
Macros :
3' grams o protein
53 grams o carbs
12 grams o at
458 calories
Black Bean $ou%
Ingredients
2' o" can o ?o#a black beans
3 tablespoon olive oil
1 small $hite onion
1 small green pepper
1 tablespoon minced garlic
5 ba# leaves
1/4 tablespoon oregano
Pinch o ground cloves
1/! tablespoon cumin
1 cup $ater
Pre%aration Instructions
1: 1n large pot add olive oil and heat.
2: &dd ever#thing e(cept black beans to pot and saut@ until onions and peppers are sot.
3: &dd beans plus 1 cup $ater) stir together and smash beans $ith large spoon about 5+8 times.
This $ill thicken the beans as the# cook.
4: *ring to a boil and immediatel# turn to lo$ and cook covered or 1 hour) occasionall# stirring.
5: .et cool beore placing in Tupper$are or eat hot) al$a#s better the ne(t da#-
Tr# it out and let me kno$ ho$ #ou like it-
Aours or a .ean *od#)
1 large #am
1 packet splenda
1/! teaspoon cinnamon
1 teaspoon coconut oil
&ow its done3
1+Peel and cube #am 9about 1/2B in si"e:.
2+Ceat coconut oil on medium.
3+&dd cinamon and splendaD then stir.
4+&dd cubed #ams.
5+4over tightl# to cook aster.
8+%tir reEuentl# so the# donFt bro$n too much.
5+Gemove $hen sot but not mush#.
'uinoa and Coconut Brownies
This recipe uses cooked Euinoa and coconut oil instead o traditional bro$nie ingredients3 four)
butter and sugar. The Euinoa ensures that each bro$nie bite $ill be moist $ith less coronar# risk.
4oconut oil is a largel# saturated at) consisting o mostl# medium+chain trigl#cerides that are
eas# to digest and provide a rapid source o energ#. &dditionall#) it increases the bod#Fs
metabolic rate b# removing stress on the pancreas 9meaning #ouFll be burning more uel: making
this the perect breakast or those $anting to lose a e$ pounds ater the holida#s.
Ingredients
1 1/3 cups Euinoa) cooked
1/2 cup s$eetener or 1/3 cup %tevia
1/3 cup coconut oil
3 eggs
2 scoops vanilla $he#
45 grams dark chocolate) uns$eetened
3 tablespoons cocoa po$der) uns$eetened
1/4 teaspoon baking po$der
1/4 teaspoon bicarb
(irections
1. Ceat the oil and dark chocolate in the micro$ave or 30 seconds) until both are melted. 0ake
sure #ou donFt overcook the chocolate or it $ill taste bitter i burnt.
2. ,hisk the eggs in a large bo$l.
3. 7nce $hisked) add all o the ingredients to the eggs.
4. 0i( reall# $ell to make sure the baking po$der and bicarb are evenl# distributed.
5. Pour the batter into a 'H'+inch baking tin and cook in a preheated oven or 20 minutes at 350
degrees 6ahrenheit.
8. 7nce cooked) cut into eight eEual pieces.
5. /at them all at once beore an#one gets a chance to ask or one.
)atmeal Creme Pie $andwich
Ingredients
1/3 4up 7atmeal
2 Tbsp %tevia
1 Tbsp 4innamon
3 /gg ,hites
1nstructions 3
*eat all together $ith ork 9no $ater needed:.
Pour into hot non+stick pan.
,hen cooked on side one) fip like a pancake. 4ook until done.
.et cool or eat hot-
Center cream
1/2 %coop Ianilla Protein.
2 Tbsp o 4old ,ater.
Instructions
%tir ingredients into pudding.
*ssembly
4ut pancake in hal $ith cream in the middle or an on+the+go protein/carb sand$ich.
7r
Place pudding on top as icing and eat like a cinnamon roll.
P#B Muns
This is a Jen original and these are so good- ?luten+ree and perect or #ou to eat $hile $orking
to$ards #our ph#siEue goals. ;o crapp# sugar or four so these are perect or #our kiddos) too-
Pass this on to #our mom) girlriend) and riends.
Preheat oven to 350 degrees
Combine3
1/4 cup almond fourKK
1/4 cup P*2 or peanut fourKK
1/2 cup oat four 9#ou can Lnd this at most local grocer# stores in the Mhealth oodN section:
3 scoops vanilla protein po$der 91 used the 385 ,hole 6oods vanilla $he#:
1/! cup %tevia or %plenda) more or less depending ho$ s$eet #ou $ant them.
1/4 teaspoon salt
1/2 teaspoon baking po$der
KKIf you dont have PB2 or peanut four, or almond four, you can substitute oat four. Just keep in
mind itFll raise the carbs a bit) lessen the peanut butter favor) and the# $onFt be Euite as moist.
Mix altogether, then add in3
1/2 cup uns$eetened applesauce
1/2 cup skim Gicotta cheese
3 egg $hites
1/2 teaspoon vanilla
4ombine altogether to make the mu=n batter. %pra# mu=n tins $ith non+stick cooking spra#. 6ill
11 o the mu=n tins 1/3 o the $a# $ith batter. %coop 1/2 Tablespoon o all natural peanut butter
and 1/2 Tablespoon o sugar+ree >ell# into the center on top o the batter. Ose the remaining
mu=n batter to cover the peanut butter and >ell# so that the mu=n tins are no$ 2/3 ull and #ou
canFt see an# o the peanut butter or >ell#. *ake at 350 degrees or about 10 P 11 minutes. The
centers $ill still be slightl# sot because o the peanut butter and >ell# inside o them) so $atch
the edges. ,hen the# are >ust starting to turn golden) take them out.
0akes 11 mu=ns
Macronutrient breakdown %er mun:
Protein3 11 grams
4arboh#drate3 11.5 grams
6at3 8 grams
4alories3 144
Protein $cones
?et creative $ith these and add $hatever #ou like P uns$eetened cocoa po$der) coconut
shavings) dried cranberries) $alnuts) etc. 1 added 1/4 cup o raisins and a 1/2 Tablespoon o
cinnamon) but an# add+ins that #ou like $ill $ork. Qried ruit) nuts) chocolate chips) $hatever.
&dd something though) or these $ill be reall# boring.
Preheat oven to 350 degrees
Ingredients:
1 cup plus 1/4 cup almond four
1/2 cup vanilla protein po$der) or chocolate) or $hatever. 1 used Ianilla 0etabolic Qrive
1/4 cup oats
1 Tbsp o %tevia
4 egg $hites
2 Tablespoons 0R at ?reek Aogurt) or pumpkin puree Aour choice. 1 used pumpkin.
Ons$eetened applesauce $ill also $ork.
1/4 cup raisins
1/2 Tablespoon cinnamon
0i( all o the dr# ingredients together Lrst. Then) add the $et ingredients.
Qrop ' spoonuls onto a cookie sheet spra#ed $ith non+stick spra# or smeared $ith coconut oil)
and slightl# spread them out >ust a bit.
*ake until the peaks barel# start to turn golden) about 12 minutes.
The# should still be slightl# sot $hen #ou take them out.
!*+#I#,: !atch these closely and don-t overbake them, otherwise you will have
rock.hard %rotein doggy biscuits for /ido.
0akes ' scones.
The ollo$ing macros are or the basic mi() not including the raisins.
Gemember) an# add+ins $ill change these numbers3
#utrition /acts
Protein: 0 grams
Carb: 1 grams
/at: 2 grams
Calories: 344
*anana bread
1 guess the# are more like little cakesters. *ut still) the# are delicious and clean-
Mix in one bowl:
1 cup oat four
1 T*%P cinnamon
1/2 tsp baking soda
1/4 tsp salt
2 scoops vanilla $he# protein 9the kind 1 used had 18g o protein per scoop. This $ill var#:
Mix in another bowl:
3 egg $hites
1/2 cup lo$ at Gicotta cheese
! o" mashed banana 9this is about 2 large bananas:
4 packets o %tevia SP this is up to #ou. &dd more i #ou like things s$eet) less i #ou donFt. 1 #ou
are a %plenda user) this $ould eEual about 1/2 cup %plenda.
2 o" o $ater. 9more or less to make a batter consistenc#.:
55 )%tional: chopped up $alnuts) or a handul o chocolate chips. Just remember that $hatever
#ou add $ill change the macronutrients.
4ombine the $et ingredients into the dr# ingredients.
%pra# an ! ( ! or ' ( ' baking pan $ith no+stick cooking spra#. Pour the batter into the pan and
bake at 350 degrees or about 15 P 20 minutes.
,hen a toothpick comes out clean) the# are done. *etter to undercook them a tad) than to
overcook) or the# can be prett# dr#.
0akes ' servings.
Macros :
Protein 6.1 grams 9more proteinT &dd an e(tra egg $hite) scoop o protein po$der and a bit
more $ater-:
Carb: 34.7 grams
/at: 3.8 grams
Calories: 09
Protein Brownies
This recipe is a$esome- ,e have these on hand all o the time. The# are ama"ing $ith a little
natural peanut butter on top. 1Fve made #ou a little video on ho$ to make them. .et me kno$
$hat #ou think- 9o the bro$nies. The video is imperect. haha-:
?u#s P pass this recipe along to #our girlriends and or $ives) and #our amil#- The#Fll thank #ou-
:hese are %erfect for your kiddos, too;
"ou-ll need:
1 cup oat four 9or 1/2 cup oat four U 1/2 cup almond four:
3 T*%P uns$eetened cocoa po$der
2 scoops chocolate protein po$der
1/4 teaspoon salt
1/2 teaspoon baking soda
1/! cup %tevia 9or 1/4 cup %plenda:
! o" berr# favored bab# ood
4 egg $hites
4oconut oil or non+stick cooking spra#
' ( ' baking pan
This recipe makes ' bro$nies.
Macros :
Protein: 5 grams
Carbs: 11 grams
/at: 0.! grams
Calories: !1
Protein Carrot Cakesters
Preheat oven to 350 degrees.
Mix the following together in a big bowl:
1 cup oat four
1 and 1/2 Tablespoons cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
45 grams o chopped pecans
1 and 1/2 cups shredded carrot
! o" carrot bab# ood
4 egg $hites
!0 grams raisins
1/! cup %tevia
2 scoops vanilla protein po$der
&dd cold $ater or uns$eetened vanilla almond milk until the batter is a thick cake batter
consistenc#.
%pra# ' ( ' baking pan $ith cooking spra#) or grease $ith coconut oil.
%pread batter evenl# into it.
*ake or appro(imatel# 12 + 14 minutes.
,atch it closel#- Take it out $hen the edges are golden bro$n. The center $ill still be slightl#
undone) but that is oka#.
If you over bake these, they will be dry, so stay close and watch them.
.et cool.
%lice into ' bars.
/at.
0mmm+mmmm-
12d love to concoct some great rosting that is health# but that ma# take a small miracle. 12m
to#ing $ith cream cheese) greek #ogurt and s$eetener) but no dice #et. 12ll keep #ou all posted i
1 can nail it.
Macros :
Protein3 11 grams
4arb3 15 grams
6at3 4.5 grams
4alories3 153
1 #ou $ant to decrease the carbs and increase the at) #ou can cut the oat four in hal) and use
1/2 cup almond four.
Blueberry Muns
!hat "ou #eed
3/4 4up 7ats
1 4up /gg ,hites
1/2 4up *lueberries
80g Peanut *utter 9&dded ater baking:
Cooking Instructions
,;*6 Pro *od#builder <urt ,eidner shares his recipe or health# egg $hite oats and blueberr#
mu=ns. This recipe $orks $ell as a breakast meal) or as a snack in bet$een ma>or meals. 1t can
easil# be taken on the go.
4ombine the oats) egg $hites and blueberries. 0i( evenl#.
*ake at 350 degrees or 30 minutes.
&ter mu=ns cool) top $ith peanut butter.
Macros :
3' grams o protein
53 grams o carbs
12 grams o at
458 calories
Protein Pancakes
Serving Size ! large panca"e
Ingredients
3 /gg ,hites
1 ,hole /gg
1 4up o 7atmeal
1 tsp o 4innamon
)%tional Ingredients
1V4 4up o *lueberries
1 7unce o ,alnuts
1V4 4up o %ugar 6ree Pancake %#rup
:o Make<
*lend egg $hites) egg) oatmeal and cinnamon together.
%pra# skillet $ith cooking spra# and pour mi(ture like a normal pancake.
4ook on medium heat. ,hen bubbles arise) add blueberries or $alnuts and fip pancake.
4ook or another minute or so. %erve $ith $arm sugar ree s#rup.
#utritional =alue
#o #uts, Berries or Syrup
4alories3 41!
6at3 11
4arboh#drates3 55
Protein3 2!
'uinoa and Coconut Brownies
This recipe uses cooked Euinoa and coconut oil instead o traditional bro$nie ingredients3 four)
butter and sugar. The Euinoa ensures that each bro$nie bite $ill be moist $ith less coronar# risk.
4oconut oil is a largel# saturated at) consisting o mostl# medium+chain trigl#cerides that are
eas# to digest and provide a rapid source o energ#. &dditionall#) it increases the bod#Fs
metabolic rate b# removing stress on the pancreas 9meaning #ouFll be burning more uel: making
this the perect breakast or those $anting to lose a e$ pounds ater the holida#s.
Ingredients
1 1/3 cups Euinoa) cooked
1/2 cup s$eetener or 1/3 cup %tevia
1/3 cup coconut oil
3 eggs
2 scoops vanilla $he#
45 grams dark chocolate) uns$eetened
3 tablespoons cocoa po$der) uns$eetened
1/4 teaspoon baking po$der
1/4 teaspoon bicarb
(irections
1. Ceat the oil and dark chocolate in the micro$ave or 30 seconds) until both are melted. 0ake
sure #ou donFt overcook the chocolate or it $ill taste bitter i burnt.
2. ,hisk the eggs in a large bo$l.
3. 7nce $hisked) add all o the ingredients to the eggs.
4. 0i( reall# $ell to make sure the baking po$der and bicarb are evenl# distributed.
5. Pour the batter into a 'H'+inch baking tin and cook in a preheated oven or 20 minutes at 350
degrees 6ahrenheit.
8. 7nce cooked) cut into eight eEual pieces.
5. /at them all at once beore an#one gets a chance to ask or one.