Recipes
The perfect protein treat - not just for coffee.
- Calories: 301 kcal
- Carbohydrates: 17 grams
- Protein: 31 grams
- Fat: 12 grams
Preparation time: 40 minutes
Servings: 5
Ingredients
- 2 whole eggs
- 3 egg yolks
- 250 grams fat-free cream cheese
- 3 tablespoons unsweetened cocoa powder
- 3 teaspoons Splenda
- 2 tablespoons cinnamon
- 1 teaspoon baking powder
- ½ teaspoon vanilla extract
- 4 teaspoons fiber powder
- 4 scoops of coffee or mocha flavored protein powder
- 1 tablespoon coconut oil
- Optional: 200 grams of berries of your choice
Preparation
- Beat the egg whites separately from the egg yolks until foamy.
- Place the egg yolks, some Splenda, cocoa powder, cinnamon, baking powder, fiber powder and protein powder in a blender and mix well.
- Fold in the cream cheese by hand.
- Bake for 30 minutes at 180 degrees.
- Heat the coconut oil in a pan.
- Mix the berries with the Splenda in a bowl and heat them in the pan for 3 to 5 minutes until the juice comes out of the berries.
- Place the finished brownies in the fridge for 2 hours and serve topped with warm berry sauce.
https://www.bodybuilding.com/recipes/mocha-cappuccino-cinnamon-brownies
With 22 grams of protein per portion, these pancakes are anything but ordinary pancakes. Gluten-free flour, egg white and whey protein form the basis of the low-carb batter, while berries and nutmeg add flavor and zest. With the option to make either pancakes or waffles from the batter, this recipe is perfect for a quick meal or a quick healthy breakfast at the weekend.
- Calories: 163 kcal
- Carbohydrates: 15 grams
- Protein: 22 grams
- Fat: 1 gram
Preparation time: 15 min
Servings: 2
Ingredients
- 4 large egg whites
- 1 scoop of whey protein (flavor of your choice)
- ½ cup unsweetened almond milk
- 1 tablespoon coconut flour
- 1 cup blueberries
- Nutmeg to taste
Preparation
- Preheat the waffle iron or pan.
- Beat the egg whites with the almond milk until you have a creamy mixture.
- Add the whey protein, coconut flour and nutmeg. Mix the batter until it has a creamy consistency.
- Carefully fold in the berries.
- Spray the waffle iron or pan with cooking spray.
- Pour the batter into the pan in four portions and flip the pancakes once as soon as bubbles form on the top. Pour the batter onto a waffle iron if you want to make waffles.
- Fry the pancakes until they are golden brown on both sides.
Source: https://www.bodybuilding.com/recipes/high-protein-pancakes-or-waffles
Sweet potatoes are an excellent source of complex carbohydrates for training energy and recovery.
Preparation time: 40 minutes
Servings: 6
Nutritional values:
- Calories: 118 kcal
- Carbohydrates: 22 g
- Protein: 2 g
- Fat: 2 g
Ingredients:
- 3 whole sweet potatoes
- 1 egg
- ⅓ cup of almond milk
- 2 tablespoons honey
- 1 tablespoon cinnamon
- 1 tablespoon vanilla extract
- ½ tablespoon extra virgin coconut oil
- Optional: half a cup of chopped pecans
Preparation:
- Preheat the oven to 180 degrees.
- Place the pecans on a baking tray and put them in the oven for 4 to 5 minutes. Remove them from the oven immediately to prevent them from burning.
- Steam the potatoes until they are soft to save you time peeling them. Then leave them to cool slightly and remove the skin.
- Mash the sweet potatoes in a bowl using a potato masher, fork or hand mixer.
- Add the egg, almond milk, coconut oil, a tablespoon of honey, vanilla extract and half of the pecans to the bowl and mix with a hand mixer until smooth. For best results, beat the egg before adding it to the sweet potatoes.
- Pour the mixture into a baking dish. Sprinkle the remaining pecans on top and drizzle the remaining honey over the pecans.
- Bake in the oven for 30 to 35 minutes.
Brownies from the supermarket may not fit your macronutrient requirements, but that doesn't mean you have to give up this delicious chocolate treat completely. Try these zucchini and sweet potato brownies instead.
Preparation time: 105 minutes
Servings: 12
Nutritional values:
- Calories: 101 kcal
- Carbohydrates: 18 g
- Protein: 4 g
- Fat: 2 g
Ingredients:
- 2 whole sweet potatoes
- ½ cup quinoa flour
- 1 whole zucchini, cut into slices
- ½ cup unsweetened cocoa powder
- 1½ teaspoon baking powder
- 2 eggs
- 3 egg whites
- ⅓ cup honey
Preparation:
- Preheat the oven to 210 degrees
- Bake the potatoes for about an hour or until they are soft. Then let them cool to room temperature.
- Preheat the oven to 180 degrees Celsius
- Mash the potatoes in a large bowl. Add all the remaining ingredients and mix well.
- Spread the batter evenly into a muffin tray. Bake the muffins for 30 minutes or until no more batter sticks to a toothpick inserted into the muffins.
This dish will overwhelm you with superb flavors and textures and a healthy balance of macronutrients. And by serving it in a bowl, all the ingredients are deliciously mixed together instead of being pushed around on a plate.
Quinoa Salmon and Mango Sauce can be prepared in advance and kept separately refrigerated for up to 3 days.
Preparation time: 35 minutes
Servings: 4
Nutritional values:
- Calories: 550 kcal
- Carbohydrates: 46 g
- Protein: 36 g
- Fat: 24 g
Ingredients:
- 1 cup raw quinoa
- 450 grams wild salmon
- 1 mango, peeled and cut into slices
- ½ cup light coconut milk
- 2 teaspoons curry powder
- 2 tablespoons rice vinegar
- 1 tablespoon chopped ginger
- 1 clove of chopped garlic
- ¼ teaspoon sea salt
- 4 cups baby spinach
- 1 chopped cucumber
- 2 cups cherry tomatoes
- 1 avocado
- 4 tablespoons pumpkin seeds
Preparation:
- Bring the quinoa and 1 3/4 cups of water to a boil in a medium saucepan.
- Reduce the heat to medium-low and let the quinoa simmer, covered, until tender and the liquid is absorbed, which should take about 15 minutes. Then remove the pan from the heat and leave it covered for 5 minutes before fluffing the quinoa with a fork.
- In the meantime, preheat the oven to 200 degrees. Place the salmon skin-side down on a greased baking tray or a piece of baking paper and season with salt and pepper. Bake the salmon for 12 minutes or until the fish is cooked in the center. Leave the salmon to rest for 5 minutes before cutting into larger pieces.
- Mix the mango, coconut milk, curry powder, rice vinegar, ginger, garlic and salt until you have a smooth sauce.
- Divide the quinoa, salmon, spinach, cucumber and tomatoes between 4 bowls. Drizzle over the mango sauce and garnish with pumpkin seeds.
