Author Archives: prmam25

Makes 1 Shake – 2 scoops Vanilla Whey Protein – 1.5 Cup of Frozen Berries Mix (Strawberries. Raspberries, Blueberries, Blackberries…) – 4 Tablespoons of fat-Free Yogurt – 200ml of Water – 25g of Dextrose (Only if consumed Post-Workout) Directions Blend and Enjoy! Nutritional Facts Calories: 380 Protein: 54g Carbohydrates: 51g (26g if no Dextrose) Fat:Continue reading “Muscleberry Blast Shake”

Makes 1 Shake – 2 scoops Vanilla Whey Protein – 1 Banana – 1/2 Cup Quaker Oatmeal (cooked in water) – 1/2 Cup Bran Flakes – 350ml of Water – 30g of Dextrose (Only if consumed Post-Workout) Directions Blend and Enjoy! Nutritional Facts Calories: 498 Protein: 56g Carbohydrates: 64g (34g if no Dextrose) Fat: 2g

Makes 2 Servings – 6 egg whites – 1/4 tsp cream of tartar – 2 cups sliced strawberries – 2 tbsp Splenda – 4 scoops vanilla or strawberry protein powder Directions 1. Preheat the oven to 250 degrees F. 2. In a large mixing bowl, beat 6 egg whites and 1/4 tsp of cream ofContinue reading “Strawberry Meringues”

Makes 2 Servings – 250 g fat free cottage cheese – 2 eggs – 3/4 cup Splenda – 2 lemons, juiced – 1/2 tsp baking powder – Zest from half a lemon Directions 1. Preheat oven to 375 degrees F. 2. In a blender, blend cottage cheese and eggs until smooth and creamy in texture.Continue reading “Lemon Cheesecake”

Makes 5 Bars – 8 scoops chocolate protein powder – 1 cup oatmeal – 1/3 cup natural peanut butter – 3 tbsp honey – 1/2 cup 1% milk – 3 tbsp crushed peanuts Directions 1. Mix together the protein powder, oatmeal, peanut butter, honey and milk. 2. Form into 5 bars and then roll inContinue reading “High Protein Fudge Bars”

Makes 1 Serving – 1 8″ 100% Whole Wheat Wrap – 1 medium banana – 1 tablespoons of all natural peanut butter (or almond butter) – 1 tablespoon of slivered almonds – 1 scoop of vanilla protein powder – 1 tablespoons of sugar free maple syrup Directions 1. In a separate bowl, mash banana andContinue reading “Banana Maple Protein Snack Wraps”

Makes 6 Servings – 3 good-sized sweet potatoes – 1 1/2 cups apple juice – 1 tsp nutmeg – 1 tsp cinnamon – 1 tsp freshly grated lemon zest – 1/2 tsp sea salt – 3 Tbsp olive oil – Juice of one half lemon Directions 1. Preheat oven to 375 degrees F 2. PrepareContinue reading “Lemon & Cinnamon Sweet Potatoes”

Makes 10 Servings – 15oz can of Black Beans, rinsed and drained – 15oz can of Kidney Beans, rinsed and drained – 15oz can of Chick Peas, rinsed and drained – 15oz can of Diced Tomatoes, rinsed and drained – 3/4 cup of Salsa – 1 1/2 cup minced Oignons – 1 tbsp of OliveContinue reading “3-Bean Salad”

Makes 2 Servings – 16oz. can tuna, drained – 1 egg white, beaten – 2 tablespoon of oatmeal – 2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder) – 1/4 teaspoon garlic powder – salt & pepper Directions 1. Mix all ingredients except cheese together in a small bowl 2. Heat a smallContinue reading “Classic Tuna Melt Patties”

Makes 4 Servings – 1 Tbs. lemon juice – 1/2 tsp. rosemary, crumbled, or 2 tsp. fresh, chopped – 1 Tbs. plus 1 tsp. olive oil – 4 six ounce salmon steaks Directions 1. Combine all ingredients, except salmon, and pepper to taste in a bowl. 2. Pour mix into the bottom of a smallContinue reading “Rosemary Marinated Salmon”