Wednesday, October 30, 2013

Pumpkin Cheesecake Protein Poptarts

In a bowl, mix the following together: 
¾ scoop vanilla protein powder
¼ container coconut yogurt
½ TBSP coconut flour
2 TBSP sugar free pumpkin butter
1 tsp pumpkin pie spice.

Mix mix mix. 

Now, the semi-tricky part, you will need a tortilla (I used a low carb tortilla- brand is Tumaros and I found it a Kroger). 

Lay the tortilla on a plate and plop the mixture onto the middle. 

Fold the tortilla into a rectangle. 

On a Panini press or a George Foreman grill, press the poptart for about 5 minutes- monitor this as you want the outside to be light brown and temperature times vary. 

Once that is baked, mix ¼ scoop vanilla protein powder, 1 TBSP sugar free cheesecake pudding powder (found at Kroger, all the sugar free ones are in a blue box), and ¼ cup coconut yogurt. 



Enjoy!! Macros: 310 calories, 9 grams of fat, 22 net carbs, 28 grams of protein.

Friday, October 18, 2013

Chocolate Donuts with Protein Ice Cream

For the batter, blend the following:
¼ cup oats
1 TBSP cocoa powder
2 TBSP pure pumpkin
½ TBSP coconut flour
½ tsp baking powder
½ tsp baking soda
1 tsp vanilla extract
1/3 cup unsweetened almond milk
1/8 cup sugar free syrup
Blend together, adding more milk if necessary. The batter should resemble that of brownie batter. Please note, these are sweet enough for me but if you want, you can add a few drops of liquid stevia. Bake for 12 minutes at 350. Yields 3 donuts.
While that is baking, mix 1 scoop vanilla protein powder and enough water to make a paste. Throw in the freezer.
Frost with 1 TBSP cocoa powder mixed with water.
Remove donuts when cooled. Layer with frosting and top with ice cream, vegan chocolate chips, and sprinkles.

Macros for the whole recipe: 320 calories, 8 grams of fat, 29 net carbs, 28 grams of protein.


Wednesday, October 16, 2013

Improvement Season- One Month In

So it's been one month since my last show ended and I entered "improvement" season. I'm lifting heavier than I ever have in my life and I actually enjoy going to the gym again. I also am eating almost double what I was when I was leaning out for competitions. The added food is definitely feeding my muscles in the best way possible.

The biggest struggle has been the lack of cardio. I am trying to limit myself to 2 spin classes per week to prevent my muscles from breaking down and in order to continue to see gains. I miss my cardio sweat sessions but I love that my jeans don't fit over my butt anymore and that my shoulders and abs are really becoming stronger and more defined.

Keep on keepin' on

I'm posting some accountability pictures too



Monday, October 14, 2013

Un-fried Mexican Protein Ice Cream

For the ice cream: mix 1 scoop vanilla protein with enough water to make a paste. 

Put in fridge for twenty minutes. 

Entertain yourself for 20 minutes. 

Chocolate topping is ½ scoop protein powder, 1 tbsp unsweetened hershey’s cocoa powder, and enough water to make a paste. 

Add 1/8 cup frosted flakes. 

Top with sprinkles. Indulge. 

Macros: 212 calories, 5 grams of fat, 16 net carbs, 24 grams of protein. 

I used muscle milk light for the vanilla powder and BSN dessert chocolate pudding for the chocolate drizzle. 


Monday, October 7, 2013

Almond Joy Protein Pancakes

Almond Joy Protein Pancakes.

For the batter, combine the following in a blender:
½ cup oats, ½ cup unsweetened almond milk
½ TBSP coconut flour
1 tsp coconut extract
1 tsp baking soda


Yields 3 medium pancakes, make sure you spray your skillet with cooking spray and cook on medium heat, flip when bubbles form.

For the coconut topping, mix ½ scoop vanilla protein powder with 1 tsp coconut extract and enough water to make a paste.

For the chocolate topping, I used ½ scoop BSN chocolate coconut candy protein powder mixed with enough water to make a paste.

Top with coconut flakes and crushed almonds.

Macros: 376 calories, 12 grams of fat, 31 net carbs, 29 grams of protein. #pancakes #protein #breakfast #iifym


Friday, October 4, 2013

Cinnamon Swirl Pancakes with Cheesecake Protein Frosting

Happy national Cinnamon Roll day!!

Batter:
1/3 cup unsweetened almond milk
1 tsp baking powder
1/2 cup oats
1 tsp butter extract
1/2 TBSP coconut flour

Put all ingredients in a blender. Blend.

Filling:
1/2 cup unsweetened apple sauce
2 tsp cinnamon

Mix the two together. Fill a ziploc bag with the filling and cut a small edge off the bag in order to pipe the filling onto the pancakes.



On a medium skillet, pour your batter. Once it starts to bubble, pipe the filling on the pancake. Flip. Repeat 4 times.



Frosting:
1 scoop vanilla protein powder
1 TBSP sugar free cheesecake pudding powder
Splash of unsweetened almond milk

Mix the frosting ingredients together, add enough milk for a paste consistency.

Top with more cinnamon. I threw on cap'n crunch cinnamon roll cereal too, a whole 20 calories worth.

Macros: 366 calories, 8 grams of fat, 39 net carbs, 27 grams of protein