4.20.2016

Personal protein banana bread



Last weekend, I made these individual-sized protein banana breads when I had a couple of leftover bananas. It's a small enough portion that I just threw everything in my 16oz blender to mix. I sprayed the ramekins (or whatever type of baking dish you prefer) and baked these at 350 F until a toothpick in the middle came out clean, it took about 20-30 minutes to cook all the way through. These were a delicious sweet treat, and the extra even stayed fresh covered in the fridge for a few days. 

Enjoy!

Recipe: 
1/2 cup almond milk
1/2 scoop Muscle Pharm Combat Whey in Vanilla
1 small ripe banana
1/4 cup liquid egg whites
1.5 tbsp brown rice flour
1 tsp Truvia brand stevia sweetner (optional)
1/4 cup sliced or whole raw almonds
1/4 tsp baking powder

Grease baking dish, bake at 350 F until a toothpick inserted in the middle comes out clean.

Macros (for whole recipe)
~336 calories
9 g fat
42 g carbs
21 g protein


4.10.2016

Turkey Lettuce-Wrap Tacos


My boyfriend Zac is prepping for his first Men's Physique competition, and he has been eating a very boring typical diet consisting of lots of chicken and broccoli, that is common for those in competition prep. I have tried to be as supportive as possible, and eat what he eats (in smaller portions) about 80% of the time. This week, I made him tacos that still fit within his meal plan.

Ingredients:
  • 2 lbs 99% lean turkey (seasoned with Flavor God's Taco Tuesday seasoning, chili powder, chipotle powder, onion powder, and salt and pepper)
  • Broccoli Slaw
  • Butter-leaf lettuce
  • lime juice
  • hot sauce (optional)
The awesome part about this recipe is that is still low-carb and high in protein, see macro breakdown below.

For 1 serving (recipe makes 4)
263 calories
3 grams fat
5 grams carbs
54 grams protein
2 grams fiber



4.05.2016

Chocolate Protein Donuts





Recently, Paige Hathaway posted this donut recipe to her instagram that looked absolutely amazing. After seeing it, I ordered this donut pan on Amazon so I could try it myself. I made two different batches one with regular wheat flour, and one with brown rice flour for a gluten-free option. My pans only made enough batter for five donuts per batch. I also used MusclePharm Combat powder, that is what I had on hand. Below are macros based on using brown rice flour, though wheat flour would be very similar:

1 Donut
162 calories
7 grams fat
19 grams carbs
9 grams protein

For the icing, I mixed 1-2 tbsp cocoa powder with 2/3 scoop of Muscle Pharm Combat powder in chocolate with a few tablespoons unsweetened almond milk.

The approximate macros for the icing would be:

25 calories
0 grams fat
.5 grams carbs
5 grams protein

For a total of:
187 calories
7 grams fat
19.5 grams carbs
14 grams protein

Compared to your average protein bar, these are less calories and less junk ingredients. Enjoy!



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