Friday, August 30, 2013

Chocolate and Peanut Butter Protein Pancakes


Batter:
1/3 container coconut yogurt 
1/4 cup unsweetened almond milk
1/4 cup rolled oats
1 egg white
1 TBSP quinoa flour

Set your skillet on medium heat. Make your pancakes. 

Peanut butter topping:
1/2 scoop vanilla protein powder
1 TBSP PB2
Water

Chocolate topping:
1/2 scoop chocolate protein powder
Water

Top with a quest peanut butter cup


Thursday, August 29, 2013

Brownie Cookie Frankenstein

So I had this amazing idea in my head for breakfast and it didn't turn out the way that I had pictured it but the outcome was still amazing nonetheless. 

Directions:
Set your oven to 350. 

Mix the following together for your batter:
1/4 cup quinoa flour (I'm not sure if other flour will work but you can try)
1/2 egg white (1 1/2 TBSP of liquid egg whites)
1/4 cup unsweetened almond milk
1 tsp vanilla extract 
1/4 tsp baking powder
1/2 scoop vanilla protein powder (I used muscle milk vanilla light)

Spray 3 muffin tins and fill 1/4 the way full. Set aside remaining batter. Bake for 3 minutes. While this is baking....

Microwave a brownie quest bar for 12 seconds. Roll into 3 semi flat balls. Once the 3 minutes is up, place these brownie balls on top of the batter already in the tins. Use the remaining batter on top. Bake an additional 4 minutes. Enjoy. 

Yields 3. Total macros for all 3:
366 calories, 9 grams of fat, 24 net carbs, 33 grams of protein. 


Wednesday, August 28, 2013

Pumpkin Apple Protein Icecream

Football season starts tomorrow. My favorite season. It's also getting darker and colder each morning I leave for the gym. I was definitely in the mood for fall flavors this morning. 

Directions: 
Set your oven at 350. 

While the oven is heating, prepare your ice cream. In a blender, I use my ninja, blend 1 cup unsweetened almond milk,
1 scoop vanilla protein powder, 2 TBSP pure pumpkin (from the can, but not purée), and 1/2 tsp pumpkin pie spice. Pour into a bowl and put in the freezer for 20. While that's setting up, microwave an apple quest bar for 12 seconds. Once that's done, cut it up and roll it into tiny balls. Bake on a parchment covered cookie sheet for 4 minutes. Add these to your ice cream once it's semi frozen. Top with cinnamon and more pumpkin pie spice. Macros for the entire recipe: 325 calories, 11 grams of fat, 13 net carbs, 34 grams of protein. 

Tuesday, August 27, 2013

Peanut Butter Protein Pancakes

Peanut Butter Protein Pancakes

In a blender, combine the following: 
1/3 cup rolled oats
1 egg white (equivalent to 3 TBSP of liquid egg whites)
1/3 cup coconut yogurt (or any other yogurt)
1/8 cup unsweetened almond milk (or any other milk)
1/4 tsp baking powder
1 tsp vanilla extract

Blend together. I use my ninja blender. 

Yields 4 medium pancakes. The trick to these: have your skillet warm and slowly pour the batter. Flip when you see bubbles. 

Mix the following for the peanut butter protein topping:
1 scoop vanilla protein powder (I used muscle milk light)
2 TBSP PB2 (it's a powdered peanut butter that you can find on bell plantations website or off amazon)
Enough water to make it a paste like consistency. 

Macros for the whole recipe: 320 calories, 8 grams of fat, 25 net carbs, 28 grams of protein. 

Enjoy! 

Friday, August 23, 2013

And in the morning, I'm making waffles

Protein Waffles

Ingredients: 
1/3 cup oats
2 egg whites
1 TBSP coconut flour
1/4 cup unsweetened almond milk 
1 tsp baking soda
1 tsp maple extract 
1 TBSP unsweetened apple sauce
1/2 scoop vanilla protein powder

Blend all together in a blender. I use my ninja. Cook in a waffle maker or make pancakes. 

Topping is 1/2 scoop vanilla protein powder mixed with water and then add 1/4 cup sugar free maple syrup. I threw a few chopped almonds on top as well. 

Total macros for the entire recipe including topping: 325 calories, 6 grams of fat, 33 net carbs, 27 grams of protein. 

Tuesday, August 20, 2013

Pumpkin Protein Donuts

Pumpkin Protein Donuts

Directions:
Set your oven at 350

Batter recipe:
1/4 cup pure pumpkin (from a can, not puree)
2 TBSP quinoa flour
1/3 cup unsweetened almond milk
1/2 egg white
1 tsp pumpkin pie spice
1 tsp nutmeg
1 tsp baking powder

Mix together and bake in a greased donut pan. Bake for 13 minutes.

Protein icing is 1/2 container of so delicious vanilla coconut milk yogurt and 1 scoop muscle milk light vanilla protein powder.

Top with anything you fancy. I made one plain one with cinnamon, 1 frosted, 1 frosted with walnuts, and 1 frosted with sprinkles.

Macros for the whole recipe: 332 calories, 8 grams of fat, 35 net carbs, 21 grams of protein.



Monday, August 19, 2013

Coconut Protein Blobs

Coconut Protein Blobs

They're blobs, not cookies, not pancakes, just blobs.

Directions:
Oven at 350

Blend the following (I use my ninja blender):
1 TBSP pure pumpkin (from a can, just not puree)
2 egg whites
1 TBSP coconut flour
2 TBSP milled flax seeds
1 cup chopped zucchini
1 tsp baking powder
1 tsp coconut extract

Blend together and bake for 10 minutes on a parchment covered cookie sheet. They will harden enough to slide off the cookie sheet but they aren't crispy enough to pick up and eat (unless maybe you spread the batter out between 20 blobs but I just made 6).

Topping is typical protein icing: 1 scoop vanilla protein powder with water. Topped with unsweetened coconut flakes and chopped almonds.


Macros FOR THE WHOLE recipe: 311 calories, 12 grams of fat, 14 net carbs, 28 grams of protein.



Monday, August 12, 2013

Instagram Questions That Annoy Me

Hey ya'llllll (I lived in Dallas, I can say ya'll), there are some HUGE pet peeves of mine on Instagram that I really need to get off my social chest.

1. When I type a recipe, ingredients, directions, tips, tricks, and a picture... it never fails that someone still asks me something I already typed. Hello, look above in the long ass caption that I typed out for you.
2. I'm not a nutritionist, I've never claimed to be a nutritionist, I don't want to be a nutritionist. DO NOT ASK ME what your macros should be. Half of the time I don't even know what  my own damn macros should be.
3. There are 287308301983091381 different kinds of protein, I list what I use. YET SOMEONE, SOMEHOW, always asks what protein I use, where they can buy it, etc. 1- I don't know where you live. 2- I don't know where you shop. 3- I LISTED WHAT KIND I USE, GOOGLE IT!
4.  DO NOT ASK ME what my workouts are.
5. DO NOT ASK ME what my workouts are.
6. If I list the cardio that I do, don't ask  me what cardio I do.
7. If I don't list the cardio that I do, don't ask me what cardio I do.
8. Don't ask me what type of make and model my heart rate monitor is. They all do the same thing. You don't NEED the exact kind that I have, it's weird.
9. Don't ask me why I'm the color of rich mahogany in my competition photos. I'm a body builder, it's the color I have to be on stage.
10. If I say a recipe/macro count is for the whole recipe, don't ask me if it it's for the whole recipe.
11. How do I lose fat in my stomach?
12. How do I lose fat in my stomach and keep my curves?
13. How do I lose fat in my stomach and still eat a shitty diet?
14. How do I lose fat in my stomach if I don't workout?
15. How do I workout?
16. How do I lift?
17. How do you lift?
18. How often should I workout?
19. I'm looking to lean out, what should I eat?
20. I'm trying to bulk, what should I eat?
21. How can I increase my protein?
22. How do you cook that piece of plain tilapia?
23. What's cutting?
24. What's bulking?
25. What's HIIT?
26. Are Quest bars good?
27. Where can I buy Quest bars?
28. Does Quest ship to the Netherlands?
29. How much do you weigh?
30. How much should I weigh?