Team Recipes
Food is a big part of our lives and we are always talking about it. Anytime we get together outside of the gym to hang out, food is always part of the conversation. We are always trying to come up with better ways to enjoy our meals since each of us normally eat about every 3 hours every single day! So here you will find some of our favorite healthy protein-packed recipes...
Protein Pancakes
Actually these should be called Protein/Carb pancakes as they are rich in both quality protein and good carbs...
Ingredients
2 cups old fashioned oats
2 cups egg whites (or egg beaters)
2 cups fat free cottage cheese
2 packets Splenda
1 tsp baking powder
1 tsp cinammon
Combine all ingredients in a blender and blend well until the mixture starts to look like pancake batter. Heat griddle to 350 degrees and spray with cooking spray (like Pam). Pour from blender onto griddle and cook just like regular pancakes, a few minutes on each side.
Make about 14 pancakes.
Nutritional information (approximate per pancake)
Protein: 10g
Carbs:10g
Fat: 1g
Note: You can make a smaller or larger batch, just use equal amounts of oats, egg whites, and cottage cheese. You can also store leftover pancakes in the freezer and heat them up in the toaster/toaster oven anytime. Enjoy!
Ingredients
2 cups old fashioned oats
2 cups egg whites (or egg beaters)
2 cups fat free cottage cheese
2 packets Splenda
1 tsp baking powder
1 tsp cinammon
Combine all ingredients in a blender and blend well until the mixture starts to look like pancake batter. Heat griddle to 350 degrees and spray with cooking spray (like Pam). Pour from blender onto griddle and cook just like regular pancakes, a few minutes on each side.
Make about 14 pancakes.
Nutritional information (approximate per pancake)
Protein: 10g
Carbs:10g
Fat: 1g
Note: You can make a smaller or larger batch, just use equal amounts of oats, egg whites, and cottage cheese. You can also store leftover pancakes in the freezer and heat them up in the toaster/toaster oven anytime. Enjoy!
PROTEIN "Brownie"
It's really not a brownie but if you close your eyes, use your imagination...OK, it's still not a brownie but it is a good snack before bed...
Ingredients
1 scoop chocolate casein protein powder
1/4 cup egg whites
2 tbsp milled flax seeds
Water as necessary to make a cake batter consistency
1 tbsp Naturally More peanut butter
Combine all ingredients (except peanut butter) in a small microwaveable bowl. Microwave for about a minute or so on 80% power. Center of brownie will be moist and wet. Spread peanut butter over cooked brownie and eat!
Nutritional information
Protein: 38g
Carbs: 13g
Fat: 15g
This is a great pre-bedtime snack when you're dieting that is high in protein, low in carbs and contains all good fats!
Ingredients
1 scoop chocolate casein protein powder
1/4 cup egg whites
2 tbsp milled flax seeds
Water as necessary to make a cake batter consistency
1 tbsp Naturally More peanut butter
Combine all ingredients (except peanut butter) in a small microwaveable bowl. Microwave for about a minute or so on 80% power. Center of brownie will be moist and wet. Spread peanut butter over cooked brownie and eat!
Nutritional information
Protein: 38g
Carbs: 13g
Fat: 15g
This is a great pre-bedtime snack when you're dieting that is high in protein, low in carbs and contains all good fats!
protein parfait
This is a good snack for anytime of the day or when you need some slow digesting protein to hold you for a while...
Ingredients
1 cup nonfat cottage cheese
1/4 cup old fashioned oats
1 packet Splenda (optional)
1/2 snack container of sugar free vanilla pudding (or any flavor you prefer)
Combine cottage cheese and oats in a small bowl or container. Top with one half cup of pudding and eat! If you would like it a little sweeter, add the Splenda to the cottage cheese/oats mixture.
Nutritional information
Protein: 34g
Carbs: 30g
Fat: 2g
Ingredients
1 cup nonfat cottage cheese
1/4 cup old fashioned oats
1 packet Splenda (optional)
1/2 snack container of sugar free vanilla pudding (or any flavor you prefer)
Combine cottage cheese and oats in a small bowl or container. Top with one half cup of pudding and eat! If you would like it a little sweeter, add the Splenda to the cottage cheese/oats mixture.
Nutritional information
Protein: 34g
Carbs: 30g
Fat: 2g
No-Bake Protein Bars
Ready in 40 minutes, makes 6 servings
Ingredients
2 cups quick cook oats
1/2 cup natural peanut butter
4 scoops vanilla protein powder or chocolate
1 tbsp ground flaxseed
1/2 cup water
1. Line a loaf dish with parchment paper
2. Kneed all ingredients in a large bowl.
3. Spread dough into dish or pan, pressing down to flatten. Use a spatula to smooth out
the surface.
4. Freeze for 30 minutes.
Nutritional information (per serving)
Calories: 310, Total Fats: 13 g, Saturated Fat: 2 g, Total Carbs: 28 g,
Sugars: 5 g, Protein: 22 g
Ingredients
2 cups quick cook oats
1/2 cup natural peanut butter
4 scoops vanilla protein powder or chocolate
1 tbsp ground flaxseed
1/2 cup water
1. Line a loaf dish with parchment paper
2. Kneed all ingredients in a large bowl.
3. Spread dough into dish or pan, pressing down to flatten. Use a spatula to smooth out
the surface.
4. Freeze for 30 minutes.
Nutritional information (per serving)
Calories: 310, Total Fats: 13 g, Saturated Fat: 2 g, Total Carbs: 28 g,
Sugars: 5 g, Protein: 22 g