The Chunky Monkey Protein Shake

The Chunky Monkey Protein Shake

The Chunky Monkey Protein Shake

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Servings 1

Ingredients
1/2 cup cold-brew coffee
1/2 cup fat-free greek yogurt
1 tbsp. natural peanut butter
1 tbsp unsweetened cocoa powder
1 banana (100grams)
1 scoop Whey Protein (I used Optimum Nutrition Gold Standard Whey Chocolate Peanut Butter)
Ice and water to reach desired consistency.

Directions:
Add all ingredients to a blender and mix until fully combined. Add less water and more ice for a thicker smoothie.

Berry Protein Chia Seed Pudding

Berry Protein Chia Seed Pudding

Berry Protein Chia Seed Pudding

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Servings 2

Ingredients
1.5 cups Fat Free Greek Yogurt (Trader Joe’s)
2 scoops Vanilla Whey Protein Powder
4 tbsp Chia Seeds
2 tsps Organic Raw Honey
1 cup Organic Mixed Frozen Berries (Trader Joe’s)

Directions:
Combine all ingredients in a food processor and blend together until completely mixed. Place in the fridge for an hour or two if you would like the chia seeds to become more tapioca like!

NOTE: This recipe is perfect for anyone trying to hit macros 45/30/25 (protein/carbs/fat) at 44%/33%/23%.

Want to know what ratio you should start with to work toward your goals? Take the Macro Cycling Quiz!

The Cauliflower Rice Burrito Bowl with Chicken

The Cauliflower Rice Burrito Bowl with Chicken

The Cauliflower Rice Burrito Bowl with Chicken

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Servings 4

Ingredients
1.25lbs chicken breast
2 red bell peppers
1 red onion
1 medium head cauliflower
12 grape tomatoes
1/2 cup chopped romaine lettuce
1 tsp garlic powder
1 tbsp crushed garlic
1/2 tbsp cumin
1/2 tbsp chili powder
salt and pepper to taste
Guacamole and Salsa to top

Directions:
Heat a skillet on medium-high heat and add the chicken breast with the crushed garlic, cumin and chili powder as well as salt and pepper to taste.

As chicken cooks, slice bell peppers and onion into thin strips to later sauté.

After chicken is cooked through, chop into pieces and set aside. Transfer the veggies with a 1/2 tbsp of olive oil into the pan. Cook the onion and peppers until soft with a little brown.

As veggies are cooking, add chopped cauliflower to a food processor and “rice” with garlic powder, salt and pepper to taste. Once riced, you may steam it if you’d like. I tend not to as I like the crunch in the bowl.

Then add everything to a bowl. Put in cauliflower rice, chicken and veggies. Add in chopped romaine and sliced grape tomatoes. Top with 1-2 tbsp of salsa and 1-2 tbsp of guacamole.

*Nutritional information includes 1 tbsp of salsa and 1 of guacamole.

Chocolate Protein Cupcakes with Chocolate Malt Yogurt Frosting

Chocolate Protein Cupcakes with Chocolate Malt Yogurt Frosting

Chocolate Protein Cupcakes with Chocolate Malt Yogurt Frosting

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Servings 6

Ingredients
For the cupcake batter:
1/3 cup Trader Joe’s Cage-Free Egg Whites
1 tbsp Light Coconut Milk
1/4 cup Fat-Free Cottage Cheese
1/2 cup Optimum Nutrition Gold Standard Whey Peanut Butter Chocolate
1 tsp Vanilla Extract
1 tsp Organic Raw Honey
3 tbsp oats ground (about 1 tbsp before being ground..Use TJ’s Rolled Oats)
Frosting:
1/4 cup Nonfat Greek Yogurt
1 scoop Opti Whey Chocolate Malt
1 tsp Organic Raw Honey

Directions:

Preheat oven to 325 and place 6 cupcake liners in the tin.

Combine all batter ingredients together and mix well.

Divide batter evenly and bake for 10-15 minutes. (Took about 12 but could have probably taken out at 10…)

While the batter is baking, combine yogurt, protein and honey. Mix well and refrigerate.

Remove cupcakes from oven when toothpick inserted comes out clean…(Be careful not to overcook or they get a little dry). Let them cool then top with yogurt frosting and enjoy!

Chocolate Banana Protein Muffins

Chocolate Banana Protein Muffins

Chocolate Banana Protein Muffins

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Servings 8 (1 muffin per serving)

1 cup creamy Almond or Cashew Butter
2 scoops Protein Powder
2 very ripe bananas
1/4 cup maple syrup
1/3 cup cocoa powder

Pre-heat oven to 350.


In a food processor combine all ingredients. You may have to stop and scrape down the sides a few times.

Once everything is mixed well, spoon batter into lined muffin cups. The batter may be sticking and wetting a spoon can keep it from sticking.

Place muffin pan in the oven and bake for about 15 minutes.

Wait until these are completely cooled before removing from the pan. Store these muffins in the fridge.