Now you can quickly and easily make your own protein bars at home! This no bake recipe takes high quality protein powder and combines it with wholesome, real food ingredients to create a delicious protein bar to power your day. Store these in your freezer, then simply allow to defrost for a few minutes before enjoying. Serving: 10
Here’s what you need…
- 1 cup vanilla protein powder
- 3/4 cup coconut flour
- 2 mashed bananas
- 1/2 cup coconut milk
- 1/4 cup water (and more if needed)
- 1 teaspoon vanilla extract
- 2 Tablespoons mini chocolate chips
- 1 oz dark chocolate (70% cocoa or higher)
- 1 teaspoon coconut oil
- In a medium bowl combine the protein powder and coconut flour.
- In another medium bowl mash the bananas. Add the coconut milk, water and vanilla, mix until smooth. Add the dry ingredients and mix until fully combined. If the batter is dry then add a few more drops of water. Mix in the chocolate chips.
- Line a freezer-safe plate with wax paper. Form the dough into 10 bars. Place on the wax paper and put in the freezer for 20 minutes.
- In a double boiler over medium-low heat (make your own by placing a small saucepan directly in a skillet that has few Tablespoons of water) melt the dark chocolate and coconut oil.
- Remove the bars from the freezer and drizzle or dip in the melted dark chocolate. Return to the freezer for 10 minutes until the chocolate has hardened.
Nutritional Analysis: One bar equals: 183 calories, 6g fat, 11g carbohydrate, 99mg sodium, 5g fiber, and 18g protein
Here’s a wonderful protein-packed snack recipe. The addition of homemade BBQ sauce takes these meatballs from regular to extraordinary. Enjoy as a power snack or throw a couple on a pile of greens for a light meal.Makes: 18
Here’s what you need…
- 2 beaten eggs
- 1/2 cup blanched almond flour
- 1/4 cup flax meal
- 1/2 cup onion, finely minced
- 2 Tablespoons coconut milk, canned, full fat
- 1 teaspoon Dijon mustard
- 1/4 teaspoon black pepper
- 12 oz ground cooked ham
- 12 oz ground raw pork
- 1/3 cup coconut crystals
- 2/3 cup organic, no-sugar-added ketchup
- 3 Tablespoons apple cider vinegar
- 2 teaspoons Dijon mustard
- In a large bowl combine eggs, almond flour, flax meal, onion, coconut milk, Dijon, and pepper. Add ground ham and ground pork; mix well. Shape into 18 balls, using about 1/4 cup mixture for each ball. Place ham balls in a lightly greased 2-quart rectangular baking dish.
- In a bowl combine coconut crystals, ketchup, vinegar, and Dijon. Stir until the coconut crystals dissolve. Pour a spoonful over each ham ball.
- Bake, uncovered, in a 350 degree F oven about 35 minutes or until done. Transfer ham balls to a serving platter and enjoy!
Nutritional Analysis: One meatball equals: 122 calories, 7g fat, 293mg sodium, 5g carbohydrate, 1g fiber, and 9g protein
Here’s a tasty way to get your protein. Blend up one of these Chocolate Mint Protein Shakes whenever you have the urge to eat a bowl of ice cream. It’s just as sweet and delicious, while being filled with the protein that your muscles need. Servings: 1
Here’s what you need…
- 1 cup ice
- 1/2 frozen banana
- 1 Tablespoon chopped dark chocolate
- 1 cup water
- 1 scoop high quality chocolate protein powder
- a few drops of organic peppermint flavoring (find next to vanilla extract at the store)
- fresh mint leaves to garnish (optional)
- Combine all of the ingredients in a blender. Mix until smooth. Enjoy!
Nutritional Analysis: One serving equals: 198 calories, 6g fat, 80mg sodium, 13g carbohydrate, 3g fiber, and 20g protein
This quick and easy soup is wholesome and nutritious. Red bell peppers are filled with vitamin C, vitamin A and carotenoids, making this a wonderful way to fight off a cold. Servings: 6
Here’s what you need:
- 5 red bell peppers, roasted, peeled and seeded
- 4 cups of chicken broth,
- 1 can of coconut milk
- 2 teaspoons of lemon juice
- 1 teaspoon of sea salt,
- dash of black pepper
- 1 teaspoon of smoked paprika
- 1 Tablespoon of nutritional yeast
- Roast the bell peppers on a grill pan. Let them get really blackened. Place in a closed paper bag for 15 minutes. Peel off the skin, remove the seeds and stem.
- Transfer the roasted peppers and the remaining ingredients in a high-speed blender or food processor. Blend until smooth then heat on the stove. It’s really delicious chilled, too. Garnish with a Tablespoon of coconut milk and chopped parsley. Enjoy!
Nutritional Analysis: One serving equals: 151 calories, 12g fat, 341mg sodium, 7g carbohydrate, 2g fiber, and 6g protein
This quick and simple salad is a delicious solution to the age-old question, “What’s for dinner?” It’s filled with wholesome ingredients, protein and fiber to enhance your hard earned fitness results. Servings: 6
Here’s what you need:
For the Salad
- 2 cooked chicken breasts, chopped
- 1.2 cup cherry tomatoes, quartered
- 1 Tablespoon red onion, minced
- 1/2 cup cucumber, chopped
- 4 cups romaine lettuce, chopped
- 4 strips, cooked nitrate-free bacon, chopped
- 1 avocado, chopped
For the Dressing
- 1/8 cup olive oil
- 2 Tablespoons lemon juice
- 1 packet stevia
- 1 teaspoon crushed garlic
- 1 teaspoon Dijon mustard
Instructions
- Combine all of the salad ingredients in a large salad bowl. Mix to combine.
- Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.
Nutritional Analysis: One serving equals: 218 calories, 12g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 22g protein