Lisa's No-Carb Protein Flats

Ingredients: One Scoop of Protein (I used chocolate), ¼ Cup of Egg Whites, A TBS of Almond Milk, Dash of Splenda (Optional)

 

Directions:

  1. Mix ingredients in a small bowl.  The almond milk will help “thin out” the batter just a bit - it can be a bit sticky without it.  

  2. Heat a small frying pan on medium high heat.  When the pan is hot spray lightly with cooking oil and pour ½ of the batter in.  You may use your spatula to spread the batter to get a nice round shape. 

  3. Set a timer and watch these carefully!  The protein flat will cook very quickly and is easy to burn!  I flipped mine at 60 seconds and let it cook another 45 seconds on the other side and it was complete!   ENJOY!

Crustless Protein Pumpkin Pie

Ingredients: 1 15 oz. Can Pumpkin Puree (not pumpkin filling), ½ Cup Almond Milk, ½ Cup Vanilla Greek Yogurt (watch the sugar content), 2 Scoops Vanilla Protein Powder, 2 Whole Eggs, 1 T of Vanilla Extract, ½ Cup Baking Splenda, 1 tsp Cinnamon, ¼ tsp Cloves, ¼ tsp Nutmeg, ¼ tsp Ginger

 

Directions

  1. Preheat oven to 325 degrees

  2. Spray a pie dish with nonstick spray

  3. Add all ingredients in a medium bowl and mix until well combine.

  4. Pour batter into pie pan and bake 50-55 minutes of until set.

  5. Refrigerate 4-6 hours (ideally overnight if able) as the pie may seem somewhat undercooked compared to regular pumpkin pie recipes. 

  6. Serve with cool whip or vanilla Greek yogurt as topping. 

Blueberry Protein Muffins

Ingredients: 2.5 cups of Quick Oats, 1.5 cups of Vanilla Whey Protein Powder,1 T Ground Cinnamon, ½ t  Ground Cloves, ½ t Salt, 1 t Baking Powder, 1/2 C Chopped Pecans, 3 Over-Ripe Bananas, ¼ C Vegetable Oil, 1 T of Vanilla Extract, 2 Eggs, ¼ cup of Sugar Free Maple Syrup, 1 Heaping Cup of Blueberries

 

Directions

  1. Preheat oven to 350 degrees.

  2. Line muffin tins or spray with cooking oil.

  3. In a large bowl mix together oatmeal, protein powder, cinnamon, ground cloves, salt, baking powder.

  4. In a large bowl mash the bananas (a potato masher works well).  Add oil, vanilla extract, eggs and maple syrup.

  5. Pour dry ingredients into the bowl with the mashed bananas and mix until well combine.

  6. Add the blueberries and pecans and be careful not to over mix.

  7. Scoop batter into muffin tins and bake for 17 minutes.  You may use a toothpick to determine if the muffins are fully baked.  Allow to cool 10 minutes.  ENJOY!

Garlic Parmesan Roasted Broccoli

Ingredients: 1 Head of Broccoli, 5 Cloves of Garlic, Minced, 3-4 T Olive Oil, 1 t Kosher Salt, ½ t Ground Pepper, 1 T Lemon Juice, ¼ Cup Parmesan Cheese, Optional: Dash of red pepper flakes

 

Directions

 

  1. Preheat Oven to 425 degrees and line a baking sheet with foil.

  2. Wash the broccoli and cut florets into bite-sized pieces.   Dry the broccoli by patting with a dry paper towel (this will help it to roast) and transfer to a medium sized bowl.

  3. Mince 5 cloves of garlic and toss it in with broccoli.  Pour Olive oil, salt and pepper  (optional: red pepper flakes) into broccoli and toss well.

  4. Spread broccoli in a single layer on the baking sheet.

  5. Bake for 10 minutes and flip the broccoli and cook for an additional 10-15 minutes (watching carefully not to burn).

  6. Garnish with lemon juice and real shaved Parmesan cheese.  For different flavors add red pepper flakes for a Spicer version or drizzle with Balsamic Vinegar.  ENJOY!

Favorite Baked Asparagus

Ingredients: 1lb Asparagus, trimmed, 3 T Olive Oil, 1 T Fresh Squeezed Lemon Juice, 1 T Check Paul Prudhomme’s Vegetable Magic Seasoning, ½ tsp Sea Salt, ½ tsp Ground Black Pepper

 

Directions

  1. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil

  2. Wash and trim asparagus.  Transfer asparagus to a medium bowl and drizzle with olive oil until each piece is coated.  Add salt, pepper and Vegetable Magic seasoning and toss until well coated.

  3. Arrange asparagus on the baking sheet in a single layer and so pieces are not touching each other (as much as possible).  

  4. Bake for 12-15 minutes and ENJOY!

Chocolate Peanut Butter Cookies (NO CARBS!)

Ingredients: 3 Scoops Chocolate Protein Powder, 2 T Unsweetened Coco Powder, ¼ Cup Baking Splenda, ½ tsp Baking Powder, 1 T Vanilla Extract, ½ Cup Egg Whites, ¼ Cup of Greek Yogurt, ¼ Cup Peanut Butter (Can Sub Other Nut Butter)

 

Directions

1. Preheat oven to 350 degrees.  Line a cookie sheet with parchment paper. 

2. Combine dry ingredients in a bowl.  In a separate bowl combine wet ingredients and mix well. 

3. Combine the dry and wet ingredients and mix well.  The dough will be thick and have a rubbery consistency (that’s good!).

4. Scoop onto the cookie sheet and bake for 8-12 minutes and ENJOY!

Peanut Butter Protein Dip

Love to dip your fruit in peanut butter?  Peanut butter is an excellent healthy fat but the calories (and the fat) can add up quick if you don’t pay attention to your portion.  Try this Greek Yogurt based fruit dip to enjoy all the taste of peanut butter with an extra kick of protein that your body will thank you for!

 

Ingredients: 6 ounces of plain Greek yogurt, 1 Tablespoon of peanut butter, 1 Tablespoon of sugar free maple syrup, 1 Tablespoon of Sugar Substitute, Cinnamon or honey (optional to taste)

 

Directions: Mix all ingredients until combined.  Use as dip for apples, strawberries, bananas, animal crackers or graham crackers. 

Spicy Cilantro Black Bean Dip

Ingredients: 1 Can of Black Beans, drained and rinsed, 1 Clove of Garlic, 2 T Lime Juice, 1 T White Wine Vinegar, 1/4 t Ground Cumin, ½ t Chili Powder (or crushed red pepper), ¼ Cup Fresh Cilantro, 1 T Extra Virgin Olive Oil , 2 T Water, Kosher Salt & Pepper to taste, OPTIONAL: Top with Low Fat Feta Cheese

 

Directions

  1. Drain and rinse can of black beans.

  2. Mince one clove or garlic.

  3. Combine all ingredients in a food processor or blender and mix until combine.  DO not over-mix.  Taste and add additional ingredients to suit your desired flavor or heat!  OPTIONAL: Top with Low Fat Feta Cheese.  ENJOY!

Chocolate Protein Muffins

Ingredients: 2.5 cups of Quick Oats, 1.5 cups of Chocolate Whey Protein Powder, 5 T Unsweetened Coco Powder, ½ Cup Baking Splenda, ½ tsp Ground Cinnamon, ½ t Salt, 1 t Baking Powder, 3 Over-Ripe Bananas, ¼ C Vegetable Oil, 1 T of Vanilla Extract, 2 Eggs

 

Directions

  1. Preheat oven to 350 degrees.

  2. Line muffin tins or spray with cooking oil.  I love the silicon muffin cups because I bake so much!

  3. In a large bowl mix together oatmeal, protein powder, coco powder, splenda, cinnamon, salt and baking powder.

  4. In a large bowl mash the bananas (a potato masher works well).  Add oil, vanilla extract and eggs.

  5. Pour dry ingredients into the bowl with the mashed bananas and mix until well combine.

  6. Scoop batter into muffin tins and bake for 25-28 minutes.  You may use a toothpick to determine if the muffins are fully baked.  Allow to cool 10 minutes.  ENJOY!

Peanut Butter Protein Cookies

Ingredients: ½ cup coconut flour, ½ cup whey vanilla protein powder, ½ tsp baking powder, ½ tsp baking soda, 1/3 cup peanut butter, 1/3 cup packed brown sugar splenda, 1 egg + ¼ cup egg whites, 1/3 cup applesauce, 1 T vanilla extract

 

Directions

  1. Preheat oven to 375 degrees.

  2. In a medium bowl combine the dry ingredients: coconut flour, protein powder, brown sugar splenda, baking powder and baking soda.

  3. Microwave peanut butter until soft (30-45 seconds).  In a separate large bowl combine softened peanut butter, egg, egg whites, apple sauce and vanilla extract.

  4. Line a baking sheet with parchment paper and scoop rounded tablespoons of cookie batter into approximately 16 cookies. 

  5. Bake for 12 minutes.  Remove cookies from oven and use a fork to gently press fork into each cookie to create an X shape.  The cookies will be a little puffy or “risen” and this helps to press them down and creates more of a cookie texture.  Cook for an additional 2 minutes. 

Cauliflower Flat Bread

Ingredients: 1 Large Head of Cauliflower, 3 Whole Eggs, 1/3 Cup Plain Fat Free Greek Yogurt, 1 Cup of Low Fat Mozzarella Cheese, 1 T Minced Garlic, 1 ½ T Oregano, 1 tsp Kosher Salt, ½ tsp Ground Pepper, Pinch of Basil, Optional: Marinara for dipping sauce

 

Directions

  1. Preheat oven to 425 degrees.  Line a baking sheet with parchment paper.

  2. Chop cauliflower into florets and rinse well. 

  3. To prepare the cauliflower you will use a food processor and work in small batches.  Add approximately 1-½ cups of cauliflower to food processor and pulse until cauliflower is the texture of breadcrumbs or rice.   When each batch is complete transfer to a large microwave safe bowl and continue this process until all cauliflower crumbed. 

  4. Cover bowl of cauliflower (I used a clean towel) and microwave for 4 minutes and stir.  Microwave for an additional 4 minutes or until cauliflower is soft.

  5. In a separate bowl, mix the remaining ingredients and ¾ cup of the mozzarella cheese. 

  6. Fold remaining ingredients into the crumbed cauliflower.  The mixture will resemble a wet dough.   

  7. Spread dough on parchment paper and flatten out.  If your batch is large you may make 2 flat breads using separate baking sheets.  You may spread a thin layer of olive oil over the bread if you desire for taste. 

  8. Bake 30 minutes until golden brown and top with remaining ¼ cup of mozzarella cheese and bake an additional 10 minutes.  Let cool and slice with a pizza cutter and serve with marinara if desired.  

Peanut Butter Protein Bites

Ingredients: 1 Very Ripe Mashed Banana, ½ Cup Peanut Butter, ¾ Cup of Oatmeal, ¾ Cup Vanilla Whey Protein Powder, 1 tsp Vanilla Extract, 1 tsp Ground Cinnamon

 

Directions

  1. In a large bowl mash the very ripe banana.  Add in peanut butter and vanilla extract and stir until well combined.  

  2.  In a separate bowl combine oatmeal, protein powder and cinnamon and site. 

  3. Pour dry Ingredients into the wet ingredients and stir until well mixed. 

  4. Line a plate with parchment paper.   Roll dough into small balls and place on the parchment paper and refrigerate for two 2 hours.  Please note: these should be kept refrigerated.  ENJOY!

Cauliflower Mash (Mashed Potato Taste-A-Likes)

Ingredients: 1 Large Head of Cauliflower, 1/2 Cup Plain Greek Yogurt, ¼ Cup Reduced Fat Parmesan Cheese, 2 T Butter Flavored Powder, 1/2 T Garlic Powder, 1/2 T Onion Powder, 1 tsp Chicken Bullion (powdered), ¼ tsp Kosher Salt, 1/8 tsp. Ground Black Pepper

 

Directions

  1. Wash and cut cauliflower into small florets. 

  2. Bring a medium pot to a boil and add cauliflower.  Boil for 8 minutes and remove from heat and drain cauliflower in a strainer.

  3. While cauliflower is still hot transfer it to the food processor.  Add remaining ingredients and pulse until mashed potato consistency.  Add additional amounts of spices to taste achieve desired flavor.

     

Pumpkin Protein Ice Cream

Ingredients

1 Cup of Fat Free Creamer (or low fat if you prefer)

12 Oz. of Vanilla Greek Yogurt (I prefer Dannon Oikos Triple Zero)

2 Scoops Vanilla Protein Powder

½ Cup of Pumpkin Puree

1 tsp Vanilla Extract

1 tsp Pumpkin Pie Spice

½ tsp Ground Cinnamon

Optional Add Ins: Pecans, Graham Crackers, Sugar Free Carmel Topping

 

Directions

1. Mix all ingredients until well mixed.  Freeze for at least 4 hours.  Add optional toppings if desired and ENJOY!

Classic Sweet Potato Wedges

Ingredients: 6 Sweet Potatoes (look for oval shaped / thinner sweet potatoes that will be easier to slice), 1 tsp Ground Black Pepper, ½ tsp Salt, ½ tsp Paprika, 1 t Garlic Powder

 

Directions

  1. Preheat Oven to 400 degrees.

  2. Line two baking sheets with tin foil for easy clean up.

  3. Rinse and wash each sweet potato.  Slice the sweet potatoes and set wedges aside in a medium bowl.   I like my wedges to almost be like a potato chip so I sliced them as thin.  

  4. Pour olive oil over wedges.  Toss sweet potatoes until they are evenly coated with olive oil.  If you need to you may need to add a little more oil here you can.

  5. In a small bowl mix the spices together.  Pour ¼ of spices over potatoes and mix together and repeat the process until spices are evenly mixed with the wedges. 

  6. Spread the crisp out on the lined baking sheet.  If possible, try not to have crisps overlap to much.  Bake 20-30 minutes and flip wedges.  You may taste a wedge to see if you want add additional spices while they finish baking.    Bake an additional 20-30 minutes.  Note:  The amount of cooking time will vary depending on how you want the wedges (softer versus crispy) so keep an eye on the oven, taste test frequently and see what you prefer!

Deviled Eggs

Ingredients: 12 Eggs, Hard boiled and Shells Removed, ½ Cup Plain Fat Free Greek Yogurt, 2 tsp Apple Cider Vinegar, 1 T Dijon Mustard, Salt & Pepper (to taste), Paprika (topping for garnish)

 

Directions

  1. Hard boil 12 eggs and allow eggs to cool (cold water or refrigerate). 

  2. Peel and cut each egg lengthwise and scoop egg yolks into a small bowl.

  3. Use a fork (or food processor if you prefer) to mash the egg yolks.

  4. Add Greek Yogurt, vinegar, Dijon mustard and salt and pepper to the egg yolks and stir until smooth.

  5. Use a spoon to fill each egg white with the yolk mixture.  Sprinkle a very light layer paprika over eggs when complete. 

Chocolate Coconut Drops

Ingredients: 2 scoops of Chocolate Protein Powder, Two Egg Whites, ½ Cup Peanut Butter, ½ Cup Quick Oats

½ Cup Shredded Unsweetened Coconuts, 1 Banana, 1.5 T Coco Powder, 3 T Splenda

 

Directions

  1. Preheat Oven to 350 degrees

  2. In a large bowl, mash the banana.

  3. Add in all other ingredients

  4. Line a baking sheet with parchment paper.

  5. Scoop onto the parchment paper (make about 10 cookies) and bake for 15 minutes.

Broccoli Salad

Ingredients: 2 Fresh Heads of Broccoli, 1/2 cup Chopped Red Onion, 6 Slices Cooked Turkey Bacon, ½ cup Sliced Almonds (optional), ½ cup Toasted Sesame Seeds (optional), ½ cup Crasins or Raisins (optional), ¾ cup light or Fat Free Mayonnaise, 1 T Lemon Juice, ¼ cup Splenda, 2 T White Wine Vinegar (or Red Wine Vinegar if you prefer)

 

Directions:

  1. Rinse broccoli under cold water.  Chop the stems off the broccoli and cut the heads into bite size pieces.  Place chopped broccoli in a large bowl.

  2. 1.Cook turkey bacon until it is crisp and you can crumble it. I usually cook it in the microwave for about 6 minutes in between two paper towels.  Crumble cooked broccoli into small pieces over in the bowl of broccoli.

  3. Add almonds, sesame seeds and raisins into bowl.

  4. In a separate medium bowl mix mayonnaise, lemon juice, splenda and vinegar together. 

  5. Whisk together well and pour over the broccoli and mix all ingredients until all broccoli is coated.

  6. Let chill and ENJOY!!

 

Note: This recipe tastes better after it has chilled over night.

Dessert Style Sweet Potato Bake

Ingredients: 3 Large Sweet Potatoes (the thinner the easier the slice!), 2-3 T Melted Light Butter, ½ T Cinnamon (could substitute apple pie seasoning here), 2-3 T Baking Splenda

 

Directions

1.    Preheat oven to 375 degrees. 

2.    Wash and peel 3 large sweet potatoes.   Cut the sweet potatoes into slices.  Then cut the slices to make small cubed pieces and set aside in a medium bowl.   

3.    Melt butter and pour over diced sweet potatoes and toss until they are coated.  Add cinnamon and Splenda and mix well.

4.    Lightly coat a large glass-baking dish with olive oil and pour the sweet potatoes in and cover with tin foil (seal as tightly as you can!).  Cook in preheated oven for 40-55 minutes or until tender.

Savory Sweet Potatoes

Ingredients: 3 Large Sweet Potatoes (the thinner the easier the slice!), 2-3 T Olive Oil, 3-4 Cloves of Garlic, 1 T Oregano, ½ T Onion Powder, Salt and Pepper (to taste)
 
Directions
Preheat oven to 375 degrees. 
Wash and peel 3 large sweet potatoes.   Cut the sweet potatoes into slices.  Then cut the slices to make small cubed pieces and set aside in a medium bowl.  
Mince 3-4 cloves of garlic. 
Pour olive oil over the sweet potatoes and toss until they are coated in olive oil.  Add minced garlic and sprinkle oregano, salt, pepper, and onion powder on the sweet potatoes.  Mix well.
Pour the sweet potatoes in a large glass-baking dish and cover with tin foil.  Cook in preheated oven for 40-55 minutes or until tender. 

Shortcut Mashed Sweet Potato Recipe

Ingredients: 1- 40 Ounce Can of Bruce’s Yam’s (Splenda version if you can find them!), ½ Cup Unsweetened Vanilla Almond Milk, 1 T Splenda Brown Sugar (Packed), ½ tsp Vanilla Extract, ¾ tsp of Ground Cinnamon, ½ tsp of Salt, Pinch of Nutmeg, Pinch of Pepper, Optional: Top with toasted or crushed cashews.

 

Directions

  1. Combine all ingredients in a food processor

  2. Blend for 1 minute and mix.  Blend again as needed until potatoes are smooth.   Optional: Serve topped with toasted or crushed cashews. ENJOY

Vanilla Iced Coffee

Ingredients: 4 ounces of double strength coffee or espresso (French vanilla flavored would be excellent here!), 1 cup of crushed ice, 6 ounces of unsweetened vanilla almond milk, Splenda to desired taste, Vanilla flavor (either sugar free creamer or 1tsp vanilla extract)

 

Direction

  1. Brew double strength coffee and cool it.  The easiest and quickest way is to put in the freezer for a few minutes.

  2. Using a tall glass or insulated mug and combine almond milk, splenda and vanilla flavor and stir together.

  3. Add ice cubes and pour coffee over ice.  Stir in additional splenda and ice to taste and ENJOY!

Delicious Homemade Peanut Butter

Ingredients: 12 Ounces of Peanuts, 3 Ounces of Almonds (optional), 1 tsp of Kosher Salt, 1 Tablespoon of Peanut Oil, 2 -3 T Splenda to Taste

 

Directions

Place the peanuts, almonds, salt and oil in your blender or food processor (whichever is more powerful).  Blend for 2-3 minutes until peanuts become "crumb like" and balls begin to form. Scrape down the sides of the bowl, mix together and add splenda and blend again.  Repeat this process until desired consistency is reached.  Store in an airtight container in the fridge. 

Chocolate Protein Mousse

Ingredients:  ¾ Cup Dannon Light & Fit Greek Yogurt (Plain), ¼ packet of Instant Sugar Free Chocolate Pudding Mix (1.5 ounce package),  2 TBS Splenda, Optional: 1 TBS PB Fit Peanut Butter Powder (or regular peanut butter), graham cracker crumbs (cheat day!)

 

Directions
Mix together all ingredients and Whip together with fork until light and fluffy.  ENJOY!

Corn Bread Casserole

Ingredients: 2 boxes Jiffy Cornbread, 1/2 cup almond milk, 2 eggs, 1 can cream corn, 2/3 cups plain non-fat Greek yogurt, 1/3 cup Splenda

 

Directions

  1. Preheat oven to 425

  2. Spray Glass pan (11 x 7) or muffin tins with Pam (recommend Butter Flavor)

  3. In a large bowl combine 2 boxes of jiffy cornbread, almond milk, eggs, creamed corn, Greek yogurt and splenda and mix well.    Pour batter into greased pan.

  4. Bake for 20-25 minutes until set and edges are golden brown.  Enjoy!

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Sides & Snacks

DISCLAIMER: James Thompson is a sports nutritionist with over 25 year of hands-on practical experience.  He is not a registered nutritionist or a dietitian.  THIS INFORMATION AND ALL RECOMMENDATIONS MADE ARE NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE OR DESIGNED TO SERVE AS A DIAGNOSIS, TREATMENT OR PREVENTION OF ANY ILLNESS OR DISEASE. ALWAYS SEEK THE ADVICE OF YOUR PHYSICIAN OR OTHER QUALIFIED MEDICAL, HEALTH CARE PROVIDER BEFORE YOU START ANY NUTRITION OR EXERCISE PROGRAM. BY BEGINNING THIS OR ANY OTHER PROGRAM, YOU AGREE THAT YOU HAVE HAD CLEARANCE FROM YOUR MEDICAL PROFESSIONAL TO DO SO.