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WHEY PROTEIN

MUSCLEBLAZE
7 Simple Recipes
with
Protein Bars
Choco-nut
Place the protein powder, oats, ground
almonds, sugar and salt into a large bowl.
Chop the walnuts and pumpkin seeds
roughly and add them to the bowl with the
sesame seeds. In a seperate bowl combine
the milk, coconut oil, vanilla extract and
peanut butter. Pour the wet ingredients into
the dry ingredients and mix. You will end up
with a dough. Squish the dough into a
square mould. Break the chocolate into a
microwavable bowl and place in the
microwave. Heat the chocolate at intervals
of 15 seconds until it completely melts.
Drizzle the chocolate onto the dough. Place
into the fridge to set. Cut to size.
3
1/2
scoop MuscleBlaze
TM
Whey
(vanilla)
175g of oats
225g of almonds
25g of soft brown sugar
A pinch of salt
25g of walnuts
25g of pumpkin seeds
1 tbsp of sesame seeds
40 ml of coconut oil
200ml of whole milk
A few drops of vanilla extract
75g of peanut butter
200g of 85-90% dark chocolate
INGREDIENTS METHOD
Total time
30 mins 15 mins 8 bars
Prep time Serving Proteins : 30g Carbohydrates : 50g Fats : 25g
TOTAL CALORIES : 390 cal (per serving)
MONDAY
TUESDAY
Fats : 7.7g
Kaju Barfee
Sugar-free
Drop the cashews and the protein powder
in a food processor. Blitz well till you get a
paste like consistency.
Press the mixture down in a greased pan.
Allow it to set. Remove from the mould
and cut into bite size pieces.
140g of cashews, soaked overnight
1/4 scoop of MuscleBlaze
TM
Whey
(vanilla)
INGREDIENTS METHOD
Total time
30 mins 15 mins 8 pieces
Prep time Serving Proteins : 6g Carbohydrates : 5.2g
TOTAL CALORIES : 108 cal (per piece)
WEDNESDAY
Whey Lassi
Mango
Whip up all ingredients in a blender until
smooth and frothy. Top it with nuts and serve
cold.
1 large ripe mango, cut into chunks
1/2 banana, diced
I/2 scoop of MuscleBlaze
TM
Whey
(vanilla)
230g of whole-milk yogurt
15 cubes of ice, crushed
Pinch of cardamom
Chopped nuts (optional)
INGREDIENTS METHOD
Total time
10 mins 5 mins 2 glasses
Prep time Serving Proteins : 15g Carbohydrates : 26g Fats : 3g
TOTAL CALORIES : 195 cal (per serving)
Besan Ladoos
Protein
Heat ghee in a pan. Add chickpea flour
and roast on low flame till it changes
colour to light brown. Stir continuously
and toss in the sugar.
Pour water and mix well. Once the liquid is
absorbed and the mixture is fluffy, remove
from heat. Add cardamom and protein
powder and stir.
Allow the mixture to cool and shape them
in small sized balls.
125g of chickpea flour
1/4 scoop of MuscleBlaze
TM
Whey
(vanilla)
1 tbsp of brown sugar
250ml of water
1 tbsp of ghee
1 tsp of cardamom
INGREDIENTS METHOD
Total time
40 mins 20 mins 8 ladoos
Prep time Serving Proteins : 5.5g Carbohydrates : 8.5g Fats : 3.5g
TOTAL CALORIES : 97 cal (per ladoo)
THURSDAY
Fats : 8.9g
Whey Porridge
No Sugar
Pour milk and water in a pan and bring it to
a boil. Add oatmeal and stir occasionally.
Once the mixture is fluffy, put in the
banana and apple. Allow it to melt
completely.
Next, mix in the whey powder, dates,
cinnamon and raisins. Stir thoroughly and
cook for another 5 minutes. Serve hot.
100g of instant oatmeal
1/2 scoop of MuscleBlaze
TM
Whey
125ml of water
125ml of milk
1 mashed banana
1/2 apple, grated
4 finely chopped dates
1 tsp cinnamon
Handful of raisins (optional)
INGREDIENTS METHOD
Total time
15 mins 10 mins 2 bowls
Prep time Serving Proteins : 33g Carbohydrates : 51g
TOTAL CALORIES : 425 cal (per serving)
FRIDAY
SATURDAY
Whey Pancakes
Banana
Soak oats and hot water in a bowl. Stir and
let the mixture sit until thick and fluffy.
Add protein powder and egg white, mix
well. Add this mixture to oats and stir well.
Spoon in the cinnamon, vanilla extract and
the flour.
Meanwhile, heat some cooking spray in a
pan. Scoop 2 tbsp of the batter for each
pancake. Flip when bubbles appear. Serve
hot with some sugar-free syrup and
bananas on the top.
40g cup oats
125ml hot water
1 scoop MuscleBlaze
TM
Whey
(Chocolate)
1 egg white
1/2 banana, sliced
1/4 tsp cinnamon
1/2 tsp vanilla extract
2 tbsp whole wheat flour
INGREDIENTS METHOD
Total time
20 mins 15 mins 8 pancakes
Prep time Serving Proteins : 36g Carbohydrates : 37g Fats : 3g
TOTAL CALORIES : 318 cal (per serving)
SUNDAY
Ice-Cream
Two Ingredient
Lay the sliced bananas out onto a plate.
Set them a little bit apart from one another.
Bag your tray with a plastic sheet and
stash it in your freezer.
When you feel theyre frozen enough, go
ahead and put them in your blender.
Blitz the bananas with a scoop of protein
powder until you've got a nice, soft-serve
consistency. Serve immediately.
2 peeled bananas, thickly sliced
1 scoop of MuscleBlaze
TM
Whey
(chocolate / vanilla / strawberry)
INGREDIENTS METHOD
Total time
50 mins 5 mins 2 bowls
Prep time Serving Proteins : 28g Carbohydrates : 28.5g Fats : 2.9g
TOTAL CALORIES : 345 cal (per serving)
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