Whey Cake

1 Packet Sweetener
1 Tablespoon Cocoa Powder (5g)
1 1/2 Scoops Whey Protein (45g)
6 Tablespoons Fat Free Cool Whip (27g)
1 Teaspoon Cinnamon
1 1/4 Servings Hungry Jack or any "Just Add Water" Pancake/Waffle Mix (55g)
3-4 Ounces Water
Calories in the whole cake:
Calories: 378
Fat: 3g
Saturated Fat: 3g
Sodium: 732mg
Carbs: 56g
Fiber: 5g
Sugar: 18g
Protein: 32g
Mix all of your ingredients into one bowl. Pour mixed ingredients into microwava
ble-safe bowl after spraying it with non-stick cooking spray (must do this!). Mi
crowave for :90-:110 depending on your microwave. Let cool. Top with cool whip.
Devour!
2. Baked garlic Chicken
Here is the recipe:
3 Pounds (48 Ounces) Chicken Breasts
4 Tablespoons Olive Oil
2 1/2 Teaspoons Minced Garlic (5 Cloves)
1/4 Teaspoon Garlic Salt
2/3 Cup (60g) Whole Wheat Bread Crumbs
12 Tablespoons (60g) Grated Parmesan Cheese
Calories in the WHOLE recipe:
Calories: 2581
Fat: 89g
Saturated Fat: 21g
Sodium: 2240mg
Carbs: 40g
Fiber: 6g
Sugar: 4g
Protein: 405g
Calories per Plate (if you make 8):
Calories: 322.6
Fat: 11.1g
Saturated Fat: 2.6g
Sodium: 280mg
Carbs: 5g
Fiber: .75g
Sugar: .5g
Protein: 50.6g
Take out a large stove top pan, turn your burner on Low-Medium Heat, add in your
Olive Oil, Garlic, and Garlic Salt. Mix everything together and let your pan he
at up for a few minutes. After a few minutes turn your burner off. Take out a la

rge bowl, add in your Whole Wheat Bread Crumbs and Grated Parmesan Cheese. Mix
hem together. Take out your Chicken Breast, trim the fat off of them, and then
ut them in half. Roll your Chicken Breast halves in the Olive Oil Mix and then
n the Bread Crumb Mix. Place them in a baking dish and put them in the oven on
25F/218C for 30:00-35:00. Enjoy!

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Tips: Double or even triple your recipe to last you all week!
3. Protein bars
2 Cups Rolled Oats (160g) (Old fashion kind)
1/2 Cup (4oz) Fat Free Milk (or milk substitute)
2 Teaspoons Ground Cinnamon
3 Tablespoons Pure Honey
1 Cup Natural Peanut Butter (Around 16 Tablespoons)
4 1/2 Scoops Protein Powder (135g)
15 Drops Liquid Sweetener
2 Servings Chocolate Chips
1 Box (1.5oz) Seedless Raisins
Mix milk, honey, and peanut butter in a stove-top pan on low heat (between 2-3)
until mixed together. Add in the rest of the ingredients and more milk if recipe
appears to be too dry (should be extremely thick though). Once mixed press into
a pan/dish. Let cool/harden, cut them, and then try not to eat them all!
Calories per bar (makes 10):
Calories: 307
Fat: 14g
Saturated Fat: 3g
Sodium: 235mg
Carbs: 29g
Fiber: 4g
Sugar: 13g
Protein: 18.5g
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4. Cheesecake
Here is the recipe:
12 Ounces Fat Free Cream Cheese (339g)
12 Ounces Plain Fat Free Greek Yogurt
2 Large Eggs
3/4 Cup Sweetener
1/4 Teaspoon Salt
2 Scoops Protein Powder (60g) (I prefer vanilla)
10-15 Drops Liquid Sweetener (Optional)
1 Teaspoon Vanilla Extract
Calories in the whole cheesecake:
Calories: 865
Fat: 11g
Saturated Fat: 4g
Sodium: 2745mg
Carbs: 37g
Fiber: 0g
Sugar: 28g

Protein: 135g
Mix all of the ingredients together in a bowl for 2:00-3:00. Take out and spray
a 6'' cake pan with non-stick cooking spray. Put parchment paper inside your cak
e pan. Bake on 325F/162C for 30:00-32:00. Turn your oven down to 200F/93C and bake f
or another 50:00-60:00. Let cool in the fridge for a few hours (preferably overn
ight)!
Buy the exact cake pan I use here:
http://www.amazon.com/dp/product/B000...
Tips:
Top it with my protein frosting!
The flavor of protein you use will determine the flavor of cheesecake you make
Think outside the box and put anything you want on top of it (cool whip, nuts, w
hip cream, fruit, chocolate or peanut butter chips, etc)!
5. Pancake
Here is the recipe:
3/4 Cup Steel Cut Oats (120g) or 1 1/2 Cups Rolled Oats (120g)
1/2 Cup (113g) Fat Free Cottage Cheese
1 Teaspoon Vanilla Extract
1 Large Egg
1/2 Scoop Protein Powder (I like vanilla or banana)
1 Medium Banana (cut into slivers)
1/4 Cup Unsweetened Almond Milk (or milk substitute)
Combine all of the ingredients into a either a food processor or blender. Proces
s/blend everything together. Take out a stove top pan or griddle, put your burne
r on Medium Heat, and coat your stove top pan or griddle with some non-stick coo
king spray. After it heats up spoon the batter onto your stove top pan or griddl
e. Cook each side for 2:00-3:00. Enjoy!
Tips: Use fat free whip cream/cool whip/nuts/fruit to top them!
Add in chocolate/peanut butter chips or anything else to the recipe
Calories per pancake (makes 3 pancakes):
Calories: 230
Fat: 4.5g
Sodium: 226mg
Potassium: 166mg
Carbs: 29g
Fiber: 5g
Sugar: 1.5g
Protein: 17g
6. Popcorn chicken
Here is the recipe:
1/4 Teaspoon Cayenne Pepper
1/2 Teaspoon Garlic Powder
3 Cups (180g) Japanese Style Bread Crumbs
2 Large Eggs
2 Large Egg Whites
3 Pounds (48 Ounces) Chicken Breast

1/2 Teaspoon Worcestershire Sauce

1/2 Cup Frank's Red Hot Original
Calories in the WHOLE recipe:
Calories: 2479
Fat: 23g
Saturated Fat: 3g
Sodium: 4868mg
Carbs: 157g
Fiber: 6g
Sugar: 7g
Protein: 411g
Calories in each serving (if you make 10 servings):
Calories: 247
Fat: 2.3g
Saturated Fat: .3g
Sodium: 486.8mg
Carbs: 15.7g
Fiber: .6g
Sugar: .7g
Protein: 41.1g
Combine your Cayenne Pepper, Garlic Powder, and Bread Crumbs into a bowl. Mix th
em together. In another bowl combine your Eggs, Egg Whites, Worcestershire Sauce
, and Frank's Red Hot Original. Mix those together. Take out your Chicken Breast
, trim the fat off of it, and then cut your breasts into 1'' pieces. Coat a baki
ng sheet with some non-stick cooking spray. Roll each piece of chicken (you can
do a couple pieces at a time) in your wet mix and then in your dry mix a few tim
es. Bake on 450F/232C for 18:00-23:00. Mouthgasm!
Tips: Heat them up in the oven or toaster oven instead of the microwave to keep
the crispiness!
7. mini chocolate cake
Here is the recipe:
1 1/2 Cups (120g) Rolled Oats
2 Scoops (60g) Chocolate Protein Powder
1/4 Cup Sweetener
1/2 Teaspoon Salt
1 Teaspoon Baking Soda
3 Tablespoons (18g) Chia Seeds
5 Tablespoons (25g) Cocoa Powder
1/2 Cup (122g) Unsweetened Apple Sauce
1 Teaspoon Vanilla Extract
2 Large Eggs
1/2 Cup (4 Ounces) Sugar Free Vanilla Coconut Milk (or Regular Milk/Other Milk S
ubstitute)
1/4 Cup (58g) Fat Free Cottage Cheese (or Fat Free Greek Yogurt)
Calories in the WHOLE recipe:
Calories: 1149
Fat: 29g
Saturated Fat: 7g
Sodium: 1041mg
Carbs: 126g

Fiber: 32g
Sugar: 20g
Protein: 96g
Calories per Cake (if you make 4):
Calories: 287
Fat: 7.25g
Saturated Fat: 1.75g
Sodium: 260.25mg
Carbs: 31.5g
Fiber: 8g
Sugar: 5g
Protein: 24g
Combine all of your ingredients into a food processor or blender. Process/blend
everything together. Take out 4 1 Cup oven safe containers (or regular cake dish
). Coat your containers/dish with non-stick cooking spray and then add your mix
into your containers/dish leaving 1/4'' at the top of each one/your dish. Bake o
n 350F/176C for 20:00-25:00. Enjoy!
Tips: Before baking your cakes add in some raisins, chocolate or white chocolate
chips, nuts, etc!
Top with fat free cool whip, whipped cream, peanut butter, Greek yogurt, etc!
8. Chicken meat ball
Here is the recipe:
1 Pound (16 Ounces) Ground Chicken
3/4 Cup (60g) Rolled Oats
1 Large Egg
1 Large Egg Whites
1 Ounce (28g) Ranch Salad Dressing & Seasoning Mix
1 Cup (120g) Celery
1/2 Cup (75g) Sweet Onion
5 Teaspoons Frank's Red Hot Original
Calories in the WHOLE recipe:
Calories: 1098
Fat: 46g
Saturated Fat: 10g
Sodium: 3210mg
Carbs: 65g
Fiber: 8g
Sugar: 4g
Protein: 106g
Calories in each meatball (if you make 10):
Calories: 109
Fat: 4.6g
Saturated Fat: 1g
Sodium: 321mg
Carbs: 6.5g
Fiber: .8g
Sugar: .4g
Protein: 10.6g

Chop up your Celery and Sweet Onion. Add all of your ingredients into a bowl. Mi
x everything together. Taking out a baking sheet, coat it with non-stick cooking
spray, shape your mix into balls, and then put your balls onto your baking shee
t. Bake on 450F/232C for 20:00-25:00. Mouthgasm!
Tips: Store it in the freezer if you think it's going to last you longer than 5
days!
chicken ball
2 Cans Chicken
2 Large Eggs
2 Tablespoons (30g) Low Fat Mayonnaise
12 Tablespoons (96g) Wheat Germ
2 Tablespoons (33g) Salsa
1/4 Teaspoon Onion Salt
1/4 Teaspoon Oregano
1/4 Teaspoon Black Pepper
3 Tablespoons (21g) Bacon Bits
1 1/2 Tablespoons (22.5g) No Sugar Added Sweet Relish
2/3 Cup (56g) Reduced Fat Mild Cheddar Cheese
1/4 Cup Red Onion
Calories in the WHOLE recipe:
Calories: 890
Fat: 38g
Saturated Fat: 5g
Sodium: 2510mg
Carbs: 37g
Fiber: 12g
Sugar: 15g
Protein: 100g
Calories in each ball (if you make 8):
Calories: 111
Fat: 4.7g
Saturated Fat: .6g
Sodium: 313.7mg
Carbs: 4.6g
Fiber: 1.5g
Sugar: 1.8g
Protein: 12.5g
Drain your Canned Chicken, chop up your Red Onion, and then combine all of your
ingredients into a bowl. Mix everything together. Take out a baking sheet, coat
it with some non-stick cooking spray, and then shape your mix into balls. Bake o
n 375F/190C for 15:00-20:00. Mouthgasm!