Protein Carrot Cakesters

Preheat oven to 350 degrees.

Mix the following together in a big bowl:
1 cup oat flour
1 and 1/2 Tablespoons cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
45 grams of chopped pecans
1 and 1/2 cups shredded carrot
o! carrot bab" food
4 egg #hites
0 grams raisins
1/ cup $tevia
2 scoops vanilla protein po#der
%dd cold #ater or uns#eetened vanilla almond milk until the batter is a thick cake batter consistenc".
$pra" & ' & baking pan #ith cooking spra"( or grease #ith coconut oil.
$pread batter evenl" into it.
)ake for appro'imatel" 12 * 14 minutes.
+atch it closel", Take it out #hen the edges are golden bro#n. The center #ill still be slightl" undone( but that
is oka".
If you over bake these, they will be dry, so stay close and watch them.
-et cool.
$lice into & bars.
.at.
/mmm*mmmm,
01d love to concoct some great frosting that is health" but that ma" take a small miracle. 01m to"ing #ith cream
cheese( greek "ogurt and s#eetener( but no dice "et. 01ll keep "ou all posted if 0 can nail it.
Macros :
Protein2 11 grams
3arb2 14 grams
5at2 4.5 grams
3alories2 153
0f "ou #ant to decrease the carbs and increase the fat( "ou can cut the oat flour in half( and use 1/2 cup
almond flour.
Blueberry Muffins
hat !ou "eed
3/4 3up 6ats
1 3up .gg +hites
1/2 3up )lueberries
70g Peanut )utter 8%dded after baking9
Cooking Instructions
+:)5 Pro )od"builder ;urt +eidner shares his recipe for health" egg #hite oats and blueberr" muffins. This
recipe #orks #ell as a breakfast meal( or as a snack in bet#een ma<or meals. 0t can easil" be taken on the go.
3ombine the oats( egg #hites and blueberries. /i' evenl".
)ake at 350 degrees for 30 minutes.
%fter muffins cool( top #ith peanut butter.
Macros :
3& grams of protein
53 grams of carbs
12 grams of fat
447 calories
Black Bean #ou$
Ingredients
2& o! can of =o"a black beans
3 tablespoon olive oil
1 small #hite onion
1 small green pepper
1 tablespoon minced garlic
5 ba" leaves
1/4 tablespoon oregano
Pinch of ground cloves
1/ tablespoon cumin
1 cup #ater
Pre$aration Instructions
19 0n large pot add olive oil and heat.
29 %dd ever"thing e'cept black beans to pot and saut> until onions and peppers are soft.
39 %dd beans plus 1 cup #ater( stir together and smash beans #ith large spoon about 5*7 times. This #ill
thicken the beans as the" cook.
49 )ring to a boil and immediatel" turn to lo# and cook covered for 1 hour( occasionall" stirring.
59 -et cool before placing in Tupper#are or eat hot( al#a"s better the ne't da",
Tr" it out and let me kno# ho# "ou like it,
?ours for a -ean )od"(
1 large "am
1 packet splenda
1/ teaspoon cinnamon
1 teaspoon coconut oil
%ow its done2
1*Peel and cube "am 8about 1/2@ in si!e9.
2*Aeat coconut oil on medium.
3*%dd cinamon and splendaB then stir.
4*%dd cubed "ams.
5*3over tightl" to cook faster.
7*$tir freCuentl" so the" donDt bro#n too much.
4*Eemove #hen soft but not mush".
&uinoa and Coconut Brownies
This recipe uses cooked Cuinoa and coconut oil instead of traditional bro#nie ingredients2 flour( butter and
sugar. The Cuinoa ensures that each bro#nie bite #ill be moist #ith less coronar" risk. 3oconut oil is a largel"
saturated fat( consisting of mostl" medium*chain trigl"cerides that are eas" to digest and provide a rapid
source of energ". %dditionall"( it increases the bod"Ds metabolic rate b" removing stress on the pancreas
8meaning "ouDll be burning more fuel9 making this the perfect breakfast for those #anting to lose a fe# pounds
after the holida"s.
Ingredients
1 1/3 cups Cuinoa( cooked
1/2 cup s#eetener or 1/3 cup $tevia
1/3 cup coconut oil
3 eggs
2 scoops vanilla #he"
45 grams dark chocolate( uns#eetened
3 tablespoons cocoa po#der( uns#eetened
1/4 teaspoon baking po#der
1/4 teaspoon bicarb
'irections
1. Aeat the oil and dark chocolate in the micro#ave for 30 seconds( until both are melted. /ake sure "ou donDt
overcook the chocolate or it #ill taste bitter if burnt.
2. +hisk the eggs in a large bo#l.
3. 6nce #hisked( add all of the ingredients to the eggs.
4. /i' reall" #ell to make sure the baking po#der and bicarb are evenl" distributed.
5. Pour the batter into a &F&*inch baking tin and cook in a preheated oven for 20 minutes at 350 degrees
5ahrenheit.
7. 6nce cooked( cut into eight eCual pieces.
4. .at them all at once before an"one gets a chance to ask for one.
(atmeal Creme Pie #andwich
Ingredients
1/3 3up 6atmeal
2 Tbsp $tevia
1 Tbsp 3innamon
3 .gg +hites
0nstructions 2
)eat all together #ith fork 8no #ater needed9.
Pour into hot non*stick pan.
+hen cooked on side one( flip like a pancake. 3ook until done.
-et cool or eat hot,
Center cream
1/2 $coop Ganilla Protein.
2 Tbsp of 3old +ater.
Instructions
$tir ingredients into pudding.
)ssembly
3ut pancake in half #ith cream in the middle for an on*the*go protein/carb sand#ich.
6r
Place pudding on top as icing and eat like a cinnamon roll.
P"B Muffins
This is a Hen original and these are so good, =luten*free and perfect for "ou to eat #hile #orking to#ards "our
ph"siCue goals. :o crapp" sugar or flour so these are perfect for "our kiddos( too,
Pass this on to "our mom( girlfriend( and friends.
Preheat oven to 350 degrees
Combine2
1/4 cup almond flourII
1/4 cup P)2 or peanut flourII
1/2 cup oat flour 8"ou can find this at most local grocer" stores in the Jhealth foodK section9
3 scoops vanilla protein po#der 80 used the 375 +hole 5oods vanilla #he"9
1/ cup $tevia or $plenda( more or less depending ho# s#eet "ou #ant them.
1/4 teaspoon salt
1/2 teaspoon baking po#der
IIIf you dont have PB2 or peanut flour, or almond flour, you can substitute oat flour. Hust keep in mind itDll raise
the carbs a bit( lessen the peanut butter flavor( and the" #onDt be Cuite as moist.
Mix altogether, then add in2
1/2 cup uns#eetened applesauce
1/2 cup skim Eicotta cheese
3 egg #hites
1/2 teaspoon vanilla
3ombine altogether to make the muffin batter. $pra" muffin tins #ith non*stick cooking spra". 5ill 11 of the
muffin tins 1/3 of the #a" #ith batter. $coop 1/2 Tablespoon of all natural peanut butter and 1/2 Tablespoon of
sugar*free <ell" into the center on top of the batter. Lse the remaining muffin batter to cover the peanut butter
and <ell" so that the muffin tins are no# 2/3 full and "ou canDt see an" of the peanut butter or <ell". )ake at 350
degrees for about 10 M 11 minutes. The centers #ill still be slightl" soft because of the peanut butter and <ell"
inside of them( so #atch the edges. +hen the" are <ust starting to turn golden( take them out.
/akes 11 muffins
Macronutrient breakdown $er muffin:
Protein2 11 grams
3arboh"drate2 11.5 grams
5at2 7 grams
3alories2 144
Protein #cones
=et creative #ith these and add #hatever "ou like M uns#eetened cocoa po#der( coconut shavings( dried
cranberries( #alnuts( etc. 0 added 1/4 cup of raisins and a 1/2 Tablespoon of cinnamon( but an" add*ins that
"ou like #ill #ork. Nried fruit( nuts( chocolate chips( #hatever. %dd something though ( or these #ill be reall"
boring.
Preheat oven to 350 degrees
Ingredients:
1 cup plus 1/4 cup almond flour
1/2 cup vanilla protein po#der( or chocolate( or #hatever. 0 used Ganilla /etabolic Nrive
1/4 cup oats
1 Tbsp of $tevia
4 egg #hites
2 Tablespoons 0O fat =reek ?ogurt( or pumpkin puree ?our choice. 0 used pumpkin. Lns#eetened
applesauce #ill also #ork.
1/4 cup raisins
1/2 Tablespoon cinnamon
/i' all of the dr" ingredients together first. Then( add the #et ingredients.
Nrop & spoonfuls onto a cookie sheet spra"ed #ith non*stick spra" or smeared #ith coconut oil( and slightl"
spread them out <ust a bit.
)ake until the peaks barel" start to turn golden( about 12 minutes.
The" should still be slightl" soft #hen "ou take them out.
)*"I"+: atch these closely and don,t overbake them, otherwise you will have rock-hard $rotein
doggy biscuits for .ido.
/akes & scones.
The follo#ing macros are for the basic mi'( not including the raisins.
Eemember( an" add*ins #ill change these numbers2
"utrition .acts
Protein: / grams
Carb: 0 grams
.at: 1 grams
Calories: 233
)anana bread
0 guess the" are more like little cakesters. )ut still( the" are delicious and clean,
Mix in one bowl:
1 cup oat flour
1 T)$P cinnamon
1/2 tsp baking soda
1/4 tsp salt
2 scoops vanilla #he" protein 8the kind 0 used had 17g of protein per scoop. This #ill var"9
Mix in another bowl:
3 egg #hites
1/2 cup lo# fat Eicotta cheese
o! mashed banana 8this is about 2 large bananas9
4 packets of $tevia PM this is up to "ou. %dd more if "ou like things s#eet( less if "ou donDt. 0f "ou are a
$plenda user( this #ould eCual about 1/2 cup $plenda.
2 o! of #ater. 8more or less to make a batter consistenc".9
44 ($tional: chopped up #alnuts( or a handful of chocolate chips. Hust remember that #hatever "ou add #ill
change the macronutrients.
3ombine the #et ingredients into the dr" ingredients.
$pra" an ' or & ' & baking pan #ith no*stick cooking spra". Pour the batter into the pan and bake at 350
degrees for about 14 M 20 minutes.
+hen a toothpick comes out clean( the" are done. )etter to undercook them a tad( than to overcook( or the"
can be prett" dr".
/akes & servings.
Macros :
Protein 5.0 grams 8more proteinQ %dd an e'tra egg #hite( scoop of protein po#der and a bit more #ater,9
Carb: 23.6 grams
.at: 2.7 grams
Calories: /8
Protein Brownies
This recipe is a#esome, +e have these on hand all of the time. The" are ama!ing #ith a little natural peanut
butter on top. 0Dve made "ou a little video on ho# to make them. -et me kno# #hat "ou think, 8of the bro#nies.
The video is imperfect. haha,9
=u"s M pass this recipe along to "our girlfriends and or #ives( and "our famil", The"Dll thank "ou,
9hese are $erfect for your kiddos, too:
!ou,ll need:
1 cup oat flour 8or 1/2 cup oat flour R 1/2 cup almond flour9
3 T)$P uns#eetened cocoa po#der
2 scoops chocolate protein po#der
1/4 teaspoon salt
1/2 teaspoon baking soda
1/ cup $tevia 8or 1/4 cup $plenda9
o! berr" flavored bab" food
4 egg #hites
3oconut oil or non*stick cooking spra"
& ' & baking pan
This recipe makes & bro#nies.
Macros :
Protein: 4 grams
Carbs: 11 grams
.at: 0. grams
Calories: 1
Protein Carrot Cakesters
Preheat oven to 350 degrees.
Mix the following together in a big bowl:
1 cup oat flour
1 and 1/2 Tablespoons cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
45 grams of chopped pecans
1 and 1/2 cups shredded carrot
o! carrot bab" food
4 egg #hites
0 grams raisins
1/ cup $tevia
2 scoops vanilla protein po#der
%dd cold #ater or uns#eetened vanilla almond milk until the batter is a thick cake batter consistenc".
$pra" & ' & baking pan #ith cooking spra"( or grease #ith coconut oil.
$pread batter evenl" into it.
)ake for appro'imatel" 12 * 14 minutes.
+atch it closel", Take it out #hen the edges are golden bro#n. The center #ill still be slightl" undone( but that
is oka".
If you over bake these, they will be dry, so stay close and watch them.
-et cool.
$lice into & bars.
.at.
/mmm*mmmm,
01d love to concoct some great frosting that is health" but that ma" take a small miracle. 01m to"ing #ith cream
cheese( greek "ogurt and s#eetener( but no dice "et. 01ll keep "ou all posted if 0 can nail it.
Macros :
Protein2 11 grams
3arb2 14 grams
5at2 4.5 grams
3alories2 153
0f "ou #ant to decrease the carbs and increase the fat( "ou can cut the oat flour in half( and use 1/2 cup
almond flour.
Blueberry Muffins
hat !ou "eed
3/4 3up 6ats
1 3up .gg +hites
1/2 3up )lueberries
70g Peanut )utter 8%dded after baking9
Cooking Instructions
+:)5 Pro )od"builder ;urt +eidner shares his recipe for health" egg #hite oats and blueberr" muffins. This
recipe #orks #ell as a breakfast meal( or as a snack in bet#een ma<or meals. 0t can easil" be taken on the go.
3ombine the oats( egg #hites and blueberries. /i' evenl".
)ake at 350 degrees for 30 minutes.
%fter muffins cool( top #ith peanut butter.
Macros :
3& grams of protein
53 grams of carbs
12 grams of fat
447 calories
Protein Pancakes
Serving Size: large panca!e
Ingredients
3 .gg +hites
1 +hole .gg
1 3up of 6atmeal
1 tsp of 3innamon
($tional Ingredients
1S4 3up of )lueberries
1 6unce of +alnuts
1S4 3up of $ugar 5ree Pancake $"rup
9o Make;
)lend egg #hites( egg( oatmeal and cinnamon together.
$pra" skillet #ith cooking spra" and pour mi'ture like a normal pancake.
3ook on medium heat. +hen bubbles arise( add blueberries or #alnuts and flip pancake.
3ook for another minute or so. $erve #ith #arm sugar free s"rup.
"utritional <alue
"o "uts, Berries or Syrup
3alories2 41
5at2 11
3arboh"drates2 55
Protein2 2
&uinoa and Coconut Brownies
This recipe uses cooked Cuinoa and coconut oil instead of traditional bro#nie ingredients2 flour( butter and
sugar. The Cuinoa ensures that each bro#nie bite #ill be moist #ith less coronar" risk. 3oconut oil is a largel"
saturated fat( consisting of mostl" medium*chain trigl"cerides that are eas" to digest and provide a rapid
source of energ". %dditionall"( it increases the bod"Ds metabolic rate b" removing stress on the pancreas
8meaning "ouDll be burning more fuel9 making this the perfect breakfast for those #anting to lose a fe# pounds
after the holida"s.
Ingredients
1 1/3 cups Cuinoa( cooked
1/2 cup s#eetener or 1/3 cup $tevia
1/3 cup coconut oil
3 eggs
2 scoops vanilla #he"
45 grams dark chocolate( uns#eetened
3 tablespoons cocoa po#der( uns#eetened
1/4 teaspoon baking po#der
1/4 teaspoon bicarb
'irections
1. Aeat the oil and dark chocolate in the micro#ave for 30 seconds( until both are melted. /ake sure "ou donDt
overcook the chocolate or it #ill taste bitter if burnt.
2. +hisk the eggs in a large bo#l.
3. 6nce #hisked( add all of the ingredients to the eggs.
4. /i' reall" #ell to make sure the baking po#der and bicarb are evenl" distributed.
5. Pour the batter into a &F&*inch baking tin and cook in a preheated oven for 20 minutes at 350 degrees
5ahrenheit.
7. 6nce cooked( cut into eight eCual pieces.
4. .at them all at once before an"one gets a chance to ask for one.