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Low Fat, High Protein 'Breakfast-To-Go' Muesli Bran Muffins

Yields 10 large muffins

1 muffin: 142 cal/26g carbs/ 3g fat/ 12g protein/ 199mg sodium/2 sugars

 

2.5 C. organic high fiber oat bran (I used Bob's Red Mill)

1 C. organic museli (I used Bob's Red Mill)

2 scoops of your favorite protein powder (#1 pick for this recipe is Trutein Cinnabun flavor)

3 egg whites

1/2 C. unsweetened almond milk

1 C. all natural, unsweetened apple sauce

1 tsp. cinnamon

1/2 tsp. nutmeg

Sweetleaf Liquid Stevia- English Toffee flavor (to taste for sweetness)

1 tsp. baking powder

1 tsp. baking soda

Mix all ingredients together, pour into muffin tin, and bake at 400 for approx. 20 minutes.

 

Sweet Potato Protein Pancakes

150g cooked sweet potato

1 scoop vanilla protein powder

3 egg whites

1/2 tsp. baking soda

1/2 tsp. nutmeg

1 TBSP cinnamon

10 drops English Toffee liquid stevia

Garnish: 1 TBSP raw almond butter

Combine all ingredients in your blender and mix until well blended.  Cook on medium-high high for approx. 3 minutes on each side.  Enjoy with your favorite low sugar syrup or raw almond butter!

Low Fat, Gluten Free, Protein Powder Banana Strawberry Bread

Yields 12 Servings

Each Serving: 89 calories/14g carbs/1g fat/8g protein/159mg sodium/5g sugar

 

1 C. garbanzo flour

1 C. NOW Sports whey protein isolate- unflavored

1/2 tsp. cinnamon

3/4 tsp. baking powder

1 tsp. baking soda

1/2 tsp. salt

1/3 C. unsweetened original almond milk

1-1/2 tsp. vanilla extract

1/2 C. Walden Farms calorie free pancake syrup 

1-1/2 C. mashed, ripe banana

1/3 C. small dice fresh strawberries

 Preheat oven to 350 F.  Sift together all dry ingredients and set aside.  In a separate bowl, mash bananas and combine with almond milk, vanilla, and pancake syrup.  Mix dry ingredients with banana mixture by hand until well combined.  Fold in strawberries and then transfer into mini loaf pans.  Bake for approx. 35-40 minutes or until tops are golden brown.

Apple-Blueberry Protein Bran Muffins

Yields 12 Muffins

129 cal/10g carbs/2g fat/9g protein/103 mg sodium/2g sugar

 

2.5 C. Bob's Red Mill High Fiber Oat Bran

2 scoops creamy vanilla IsoPure whey protein powder

1/2 tsp. nutmeg

1 tsp. cinnamon

2 tsp. baking powder

3 egg whites

1 C. organic, apple sauce (select a variety with no added sugar)

1/2 C. unsweetened almond milk

1/2 tsp. natural maple extract

4 oz. Sage Valley low sugar dried blueberries

 Combine all dry ingredients and set aside.  Whisk together wet ingrediets in a separate bowl and then combine with dry.  Mixing gently by hand, fold in dried bluberries.  Line muffin tin with liners and then pour mixture into each muffin well.  Bake at 425 for approx. 17 min.

 

Gluten Free Spinach, Egg White, and Protein Powder Pancakes

1 Packet Vanilla PT Wellness Shake

5 egg whites

1 C. fresh spinach

1 tsp. baking powder

1/2 C. unsweetened almond milk

1 packet SweetLeaf all natural Stevia 

 

Combine all ingredients in your Vitamix or high powered blender.  Mix on high for about 2 minutes or until frothy and eggs are well beaten.  Using non-stick cooking spray in a heated skillet, cook as you would pancakes allowing about 3 minutes on each side for thorough cooking.  

 

 

Super Green Caramel Apple PT Smoothie

1 Packet Vanilla PT Weight Loss Shake

1-2 small Granny Smith apples

2 tsp. cinnamon

1 TBSP Walden Farms calorie free caramel dip

3 C. water

1 C. ice

Place all ingredients in your Vitamix or high powered blender.  Blend on high for approx. 2 minutes, or until all ingredients are smooth and well blended.  Enjoy!

 

 

Low Carb Pumpkin & Apple Butter Protein Crepes

5 egg whites

1/2 C. Libby's 100% pure pumpkin puree

1/4 C. unsweetened almond milk

1.5 scoops Isopure vanilla protein powder

2 TBSP ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. ground cloves

1 TBSP. Walden Farms calorie free apple butter

 

Combine all ingredients in a blender or food processor and mix until smooth and slightly frothy.  Spray a small crepe or omlete pan with non-stick cooking spray and pour in a small amount of batter.  Allow to cook on medium-high heat for approx. 2 minutes on each side.  

Serve with Walden Farms calorie free pankcake syrup or just enjoy as is!  

 

 

 

Low Carb, Protein Powder 'Cinnamon Rolls'

1.5 scoops vanilla protein powder

2 egg whites

1.5 tsp cinnamon

3 TBSP. nonfat, plain Greek yogurt

2 tsp Walden Farms Calorie Free, Sugar Free Caramel dip

slivered almonds

Throughly whisk together protein powder, egg white, and cinnamon until well blended.  Next, spray a regular size coffee cup with non-stick cooking spray and pour the egg-protein powder mixture in.  Microwave on high for about 45 seconds then allow to sit and settle for about 1 minute.  DO NOT OVERCOOK or the mixture will become tough and rubbery.

Meanwhile, mix together Greek yogurt and caramel dip in a small bowl and set aside.  

Once the protein-egg mixture has settled and firmed, turn it out onto a cutting board and cut into slices- these are your "rolls".  Top with your Greek yogurt "frosting" and garnish with 2-3 almond slivers.  Sprinkle with a little extra cinnamon and enjoy!

 

 

Low Carb, Protein Powder Crepes

Makes 6 medium crepes 

Serves 2 people

 

2 c. egg whites

1 packet Low Sugar Maple & Brown Sugar Oatmeal

Now Sports Whey Protein Isolate- 1 scoop

1 tsp. cinnamon

1 tsp. nutmeg

 

**you can make these crepes savory by using 1/2 plain oats, and seasoning with onion powder and garlic powder rather than cinnamon and nutmeg.  

Mix all ingredients in a blender to make your batter.  Preheat a small pan and spritz with non-stick cooking spray.  Cook as you would normal pancakes/crepes.  

Nutrition for each crepe: 90 calories/ 4 carbs/ 0.5g fat/ 15g protein/ 1g sugar

 

Delicious Vegan Vanilla & Fruit Mock Yogurt

Makes approximately 3 cups

 2 C ice cold water

1 TBSP Chia Seed

1/4 C. almonds

1 packet PT Wellness Shake, vanilla

1 C frozen peaches (or your frozen fruit of choice)

Combine all ingredients in your Vitamix or high powered blender.  Blend thoroughly for approx. 2 full minutes to crush the chia seed and almonds. Once blended, pour into a bowl and chill at least 5 hours.  Enjoy as is or stir in additional fruit and/or your favorite granola!