Whey Protein Recipes
This is the fuel your body needs! Perfect for breakfast or any meal of the day.
Per request… decided to repost this basic recipe. After many years, these pancakes are still one of my favorite “go-to” foods. Perfect grab and go pre-work out fuel.
Protein pancakes are quick and easy to make. AND, these pack over 30 grams of protein per serving! … . For variety, substitute mashed banana, chopped apples (or unsweetened applesauce), or 2 TBSP pumpkin/pumpkin spice for the berries.
Combine oats and low carb baking mix with protein powder. Add egg whites, water, mixing well to desired consistency. Add your choice of fresh/frozen fruit, sweetener and cinnamon for a nutrient packed meal any time of the day.
ü 1/4c dry oatmeal (Or Quinoa Flakes)
1/4c Bob’s Red mill Lo Carb baking mix.
1/2-1 scoop protein powder of choice
ü Table spoon agave/honey or 1 packet of truvia
ü 1 egg plus 1 egg white
ü ~1/4c water –more or less to desired consistency (substitute Almond milk)
~ Ground Cinnamon to taste
ü Dash vanilla or almond extract (optional)
Optional:Ground Flax Seeds – for added dietary fiber, Omega-3 essential fatty acids and protein.
Combine above ingredients in med bowl. The basic recipe is easily increased using equal parts oats and flour to yield larger batches; be sure to also adjust protein accordingly. Keeps several days in the fridge. Reheat for ~20 30 seconds in the microwave
Add additional water or milk, if necessary to get to desired consistency.
ü Fresh or Frozen Berries – Add berries or desired fruit to batter.
Heat about ½ tablespoon of coconut oil, if using (or no-stick spray) in small skillet. Add one half of batter to heated pan and cook over medium heat until browned on bottom – until bubbles begin to appear, approximately 2-3 minutes. Flip with spatula to brown other side. Cook through until firm. These are better a little “overcooked” than undercooked.
Makes 2 -3 NUTRITIONALLY PACKED PANCAKES!
Spray while warm with butter spray. Top, if desired with no (or low sugar) preserves, apple butter, or sugar free maple syrup.
~32 Protein Grams (more or less depends on type/amount of added protein powder)
~30 Carbohydrate Grams (more or less depends on type/amount of added fruit)
~4 Fat Grams (Cooking in coconut oil adds additional 5-7 healthy fat grams & flavor)
The human body is built and rebuilt everyday from and by proteins.
Protein plays an important role in any fat loss program. To lose weight you must restrict the number of calories you consume. However, when you cut down on what you eat, the body starts using muscle protein as energy – so it’s important to get enough protein from your diet to cover these losses. Among other important functions, protein is essential for
stimulating cell growth and helping to repair body tissue. Foods rich in protein help the body build lean muscle and can be converted into glucose for energy. Because this method of
energy is more time consuming for the body, the body burns more calories digesting proteins, and does not convert as readily to stored fat. (As with food rich in carbohydrates and
fats) This is one reason why high protein, low carbohydrate diets are popular for those attempting to lose weight and build muscle. And protein does a better job of filling you up and keeping you full longer than carbohydrates or fats.
Any type of exercise or physical training increases the body’s need for additional protein which is why athletes and those with very active lifestyles generally consume a higher daily intake of protein. Since protein is the building blocks for new muscle tissue, it is a staple for anybody (or any body builder) wanting to pack on a little (or a lot) of mass. Training alone will not make the body grow. And a lack of quality protein will result in a loss of muscle tissue and tone, as well as reduction in the function of your immune system, a slower recovery rate, and a lack of energy. If you fail to get enough protein on a daily basis, you’ll quickly lose strength and slow down your metabolic rate. The body will also breakdown
muscle and conserve protein for basic, life sustaining needs and may not perform other duties such as healing and immune function if protein intake is not sufficient.
Proteins are found in all varieties of foods; however, some forms of protein are more healthful and beneficial than others. Choose foods that are complete proteins and do not contain high saturated fats or sugars. Fish and poultry are excellent choices of high protein foods, as are foods in the legume family including: beans and lentils. Eggs, cottage cheese, yogurt (and other dairy); as well as various nuts and seeds are also protein rich choices. Red meats contain a great deal of protein, but take care to choose lean cuts of meat, avoiding the extra fat.
A Whey protein shake makes for excellent snack or a meal replacement for those trying to lose weight. Most protein powders mix easily with milk, water or juice and will quickly add 25 or more grams of protein a day. And shakes are easy to make and very portable, making it simple to get your protein on the go. Here is a “recipe” that combines 3 of my all time favorite flavors: Chocolate, Coffee, and Coconut!
Coco- Mocha Protein Shake
1 scoop chocolate whey protein
1 tsp instant coffee granules
~8 oz of coconut water (or unsweetened coconut milk)
ice (3-4 cubes)
Blend all ingredients for 1-2 minutes in a personal blender : AWESOME!!
Good for you food with wholesome ingredients in 30 minutes.
These muffins use fresh, simple ingredients and pack a huge nutritional punch. They are high in protein, and contain a hearty blend of grains, fiber and healthy fats (from flax and nuts). Bake ahead for a terrific on-the-go weekday breakfast or anytime healthy snack that provides lasting energy and satisfies. Now you’re baking!
Preheat oven to 350 degrees. Lightly grease muffin tins with non-stick spray (or coconut oil). In large mixing bowl, combine dry ingredients:
- 1 cup whole wheat flour
- 1 cup oats
- 2 scoops vanilla protein powder,
- 4 Tbsp Ground FlaxSeed
- ½ cup chopped Pecans (or walnuts)
- 1-2 Tbsp cinnamon
- 1Tbsp baking powder
- ½ tbsp baking soda
- 4-5 packets of Truvia, or ~1-2 Tbsp Splenda brown sugar blend
In separate bowl combine wet ingredients:
- 1 whole egg and 2 egg whites
- ½ cup unsweetened applesauce (or diced up fresh apple)
- 1 Tbsp Flax seed oil
- ~ ½ – ¾ cup of Almond or Coconut milk (or lowfat milk)
- Honey (to taste)
Combine wet with dry ingredients. Don’t over mix. Fold in 1-1/2 cups of fresh or frozen blueberries and spoon into muffin tins.
Bake for 15-19 minutes or until center is cooked (toothpick comes out clean). 12 muffins.
Pump up your post-workout protein shake with coconut water!
* When it comes to recovering after an intense workout, coconut water may be the perfect liquid to add to your favorite protein powder. Derived from young green coconuts before they mature, this natural beverage is the water found inside young coconuts and is not to be confused with creamier coconut milk. Natural coconut water contains five essential electrolytes and more potassium than a banana. Contrary to popular beliefs coconuts do not make you fat. They are loaded with medium chain fatty acids that are easy to digest and therefore your body doesn’t store it as fat.
Coconut Water Contains More Potassium than a Banana
One of coconut water’s greatest nutrition facts may be its enormous amount of potassium. Potassium is an electrolyte that promotes healthy kidney, heart, and overall cellular function.
Most often, potassium is associated with bananas, which contain about 450 mg of potassium per serving. However, a serving of coconut water offers your body a whopping 650 mg of potassium.
What’s more, it has no added sugar, fat or cholesterol.
All natural coconut water provides carbohydrates and electrolytes, which are both critical for optimal recovery. In order to replenish, a lot of people turn to sports drinks or electrolyte-enhanced water. However, sports drinks contain alot of unnecessary sugars and calories, which coconut water naturally avoids. It is also fat free, with a taste that is nutty and naturally sweet and a great thirst quencher. In addition to aiding in hydration, incredibly healthy coconut water contains amazing anti-viral, anti-fungal and anti-microbial properties that can help to remove toxins from the body.
Adding coconut water to protein powders such as soy, whey or rice makes a refreshing and nutrient-dense post workout drink. Its high potassium also helps regulate blood pressure, heart function and many other health benefits.
REFUEL YOUR BODY:
For optimal nutrient absorption, consume your post work out shake within 30-45 minutes after training. Mix coconut water with vanilla (or chocolate) flavored protein powder for a post-training meal to feed your muscles and replenish the electrolytes lost during strenuous exercise.
Look for it at your local grocery or health-food store.
“Almond Joy” PWO Meal.
- 2 scoops ViSalus Nutrition Shake Mix
- 1 Chocolate cardio-care Flavor Mix in (or 1 Tsp baking cocoa)
- 6-8 Oz Natural Coconut Water
- 4 Oz Unsweetened Almond Milk
- 6 almonds
- Blend well in personal blender ( I use a magic bullet) for 30-45 seconds.
TROPICAL BERRY SMOOTHIE:
- 2 scoops ViSalus Nutrition Shake Mix
- 4 -6 oz Coconut Water
- 4 oz Low Sugar Orange Juice
- 1/2 container Pineapple-Coconut Flavor Yogurt (Dannon Light n Fit)
- 3-4 Frozen Strawberries, Mango or any other Fruit of choice.
Blend well. ENJOY!
To Learn more about Visalus health and nutrition products:
This bread is packed with many health boosting, anti-aging and disease fighting nutrients.
This hearty bread makes for a healthy and satisfying breakfast or mid day snack that is high in protein and complex carbohydrates. The flax and walnuts provide heart healthy fats. The pumpkin and oats both contribute to making this bread both high in fiber but low in sugar. Pumpkin also contains powerful antioxidants, vitamins and minerals making it one of the most nutrient rich foods available…so much so that pumpkin is considered by many nutritionists as one of the top “SUPERFOODS”.
- 1 ½ c Low carb baking flour
- 1 c. oats
- 4 scoops ViSalus Vi-Shape Nutrition Mix (or 2 scoops Vanilla protein)
- 2 TBSP Flax Seed
- 1 Tbsp ground Cinnamon
- 1Tbsp Pumpkin Pie Spice
- 1 tsp Baking soda/ ½ tsp baking powder
- 2 cups canned pumpkin
- 1/2 c unsweetened applesauce (or more)
- 1 whole, 2 egg whites, beaten
- ~½ cup vanilla almond milk
- 1 Tbsp Flax oil
- 3-4 Tbsp Splenda brown sugar blend (more or less to taste)
- 1 Tbsp honey
Optional: 1/2c walnut pieces
Preheat oven to 350 degrees. Spray one regular size (or 4 mini) loaf pan with non-stick spray.
Combine all dry ingredients in large bowl. Gradually add wet ingredients to dry and stir well. Stir in walnut pieces. Pour batter into pan and place on center rack in oven. Bake for approximately 60 minutes, or until toothpick comes out clean. Allow to cool before removing from pan.
Spread sliced bread with apple or pumpkin butter if desired!
“The Vi-Shape Shake is Fast Food made Healthy”.
It surprises people to find out that healthy protein shakes actually can taste great, fill you up, help you lose weight, maintain lean muscle, all while providing your body the nutrition it needs.
ViSalus products simply work! As a natural athlete, optimal nutrition is very important in my life. With the Vi-shape mix and entire ViSalus product line, me & my clients are getting the proper fuel needed for our systems to heal itself and function at peak level. The Bodybyvi challenge allows each person to decide for themselves what their personal health goal will be. With so many meal replacement and supplement companies to choose from, I chose to promote ViSalus not only for their scientifically advanced nutrition but the companies genuine desire to help people change their lives.
ViSalus Health Sciences Vi-Shape mix offers the ultimate in flavor, fun and convenience when it comes to meal replacements. It also provides the nutrients that you just can’t get from your average diet alone. The Vi-Shape Nutritional Shake includes a unique, concentrated and highly absorbable blend of proteins called Tri-sorb protein. What makes this blend special is it contains the highest quality whey available, (whey hydrosolate along with whey protein isolate) and non GMO soy with the isoflavones removed. The tri-sorb protein is the fastest absorbed and utilized form of protein available. It has been processed to remove fat, lactose, carbohydrates and isoflavones to provide the most pure concentrated protein.
In addition to the ultra-high-quality blend of protein, the shape mix formula includes fibersol, which helps to keep you feeling full without gas, pre-biotics, aminogen to help with nutrient absorption plus 23 vitamins and minerals along with other ingredients to help you burn fat.
Nutrition Information: (per 2 scoops of shape mix)
* Total Calories: 90
* Total Fat: 1 g
* Total Cholesterol: 15 mg
* Total Sodium: 75 mg
* Total Carbohydrates: 7g
* Total Dietary Fiber: 5 g
* Total Sugars: <1 g
* Total Protein: 12 g
The cost for a 30 serving supply is $49 month (less than $60 with tax/shipping). This equates to $2 per meal, a significant savings over what you are currently spending on a less nutritious meal right now. ViSalus has a referral program for customers as well. AND, when you refer 3 customers to buy the Vi-shake mix, you get yours free the next month.
ViSalus Nutrition Shake mix is known for its superior nutrition profile but it is also the MOST customizable to your taste preferences. The base is a sweat cream flavor, (tastes like cake mix) which you can enjoy as is but you can easily change the flavor by adding fruits, juices, yogurt, cocoa, peanut butter, coffee….
With that said, here are just a few mix-in ideas. Please feel free to share your recipes and ideas too.
To two scoops of the ViSalus Shape mix add one or any combination of the following: Feel free to be creative and experiment with flavor combinations!!
Milk, Soy, Almond, or low fat chocolate.
Fruit Juices (orange, pineapple, cranberry) – * use lower sugar versions
Fresh or frozen fruits or applesauce. (Peaches, berries, Mangos, Bananas)
Yogurt. (Again,use no sugar added or lower sugar versions) These come in a multitude of flavors. 1/2 container to one shake adds just the right consistency and flavor.
Peanut or Almond Butter (1 heaping Tablespoon)
Cocoa – Hershey’s baking cocoa or sugarfree syrup works and tastes YUMMY!
A couple of personal favorite’s of our are: Chocolate & Peanut butter, Banana & Peanut Butter, Strawberries & Bananas, Key lime yogurt, fresh lime and almond milk, Orange Juice, Mango and peach, Orange juice and almond milk (Dreamsicle), iced coffee, almond milk and creamer (latte)…. etc. etc…
What are your favorites?
For more information about ViSalus or the bodybyvi challenge, or to place an order please message me or visit the link provided:
Take the challenge…. and experience the profound benefits wellness and healhy living can bring to you.
These smell amazing while baking and have a sweet, nutty flavor. Wholesome nutrition that taste too good to be good for you!
Curiosity finally got the better of me. I keep hearing about how Quinoa… (pronounced Keen-wa) is so good for you. But I had no idea what I would do with it once I got it home… So, I bought a box of “flakes” at the local health food store yesterday and this is what I came up with. I replaced quinoa flakes for the oats that I normally use in my baked goods. The flax seed and almond milk and almond extract give these a nutty flavor and the craisins and applesauce add just the right amount of sweetness. I was pleasantly surprised! These are great!
Mix together all dry ingredients in mixing bowl.
- 1c Quinoa Flakes
- 1 1/2c Low Carb Flour
- 2TBS Flax Seed
- 2 Scoops Vanilla Protein Powder
- 1 ½ TBS Splenda Brown Sugar
- 1 ½ TBS Cinnamon
- 1 TBS Baking Powder
In separate bowl, mix together:
- 2 egg whites and 1 whole egg
- 3 TBS Unsweetened Applesauce
- 3/4c Almond Milk
- 1 TBS Coconut Oil (melted)
- 1 tsp Almond Extract
Add wet to dry ingredients. Mix well. Stir in 1/3 cup of Craisins.
Bake at 350 degrees in lightly greased muffin pan for approximately 15 minutes. Cool. ENJOY!
Makes 12 muffins.
Quinoa flakes contain all of the nutrition of the whole Quinoa grain or seed, but cook much more quickly and are therefore easily adaptable to recipes. Quinoa is technically a “seed” and not a grain that is native to the Andes Mountain region. It’s low in fat and sugar, no sodium or cholesterol, is iron rich and a good source of slow-burning complex carbohydrates.
What makes quinoa unique nutritionally is that it’s one of a hand-full of plant-sources that has a complete protein profile. This means that a serving of quinoa contains all 8 of the essential amino acids that your body needs. Most grains only contain some of the essential amino acids — requiring you to “mix” your proteins (for example beans with rice) to create a full protein. This is especially good news to vegetarians. They are also gluten free.
A serving of quinoa flakes adds significant nutrition to your breakfast. They are a terrific alternative to oats. Substitute for flour in breads, muffins, pancakes and cookies for heartier and healthier baked recipes.
Organic Quinoa Flakes.
Serving Size: 1/2 cup (42 g)
Nutrient Amount %DV
Calories 159 Calories from Fat 0 Total Fat 2.5 g 3.8% Saturated Fat 0.3 g 1.3%
Monounsaturated Fat 0.7 g Polyunsaturated Fat 1 g Cholesterol 0 mg 0%
Sodium 9 mg 0.4% Total Carbohydrate 29.5 g 9.8% Dietary Fiber 3 g 12.3%
Sugars 1 g Protein 5.7 g 11.4% Vitamin A 0% Vitamin E 6.8% Vitamin C 0%
Calcium 2.6% Iron 21.9% Magnesium 22.4% Phosphorus 17.5%
Potassium 9% Zinc 9%
- Quinoa flakes are best stored in a sealed container in a cool, dry place. They have a shelf-life of 2 years from processing date
Experiment with different fresh and frozen fruits and yogurt flavors for variety.
Berries should be a staple to your diet… One serving of berries daily will do much more than just keep the doctor away. They are after all, natures #1 antioxidant fruit.
This protein smoothie is excellent as a post-workout meal, breakfast or mid-day snack or meal replacement. It provides the perfect balance of protein – from the whey and yogurt, carbohydrates – from the fruit and yogurt, and healthy fats from the almond milk and flax seed. It is also a great source of calcium, antioxidants and fiber. And, if that isn’t reason enough to give this a try… it really tastes amazing!
Mix together well in blender or Magic Bullet:
- 1 scoop vanilla Whey Protein
- Fresh or Frozen Berries (Blackberries, Strawberries, Raspberries, Blueberries)
- 1/2 container low sugar yogurt ( I like Dannon Light N Fit – Pomegranate Berry)
- 1 tsp milled Flax Seed
- 6-8 oz Almond Milk
- Crushed Ice/Water
Try different fruit combinations such as peaches, pineapple, melon, or banana as well as flavored yogurts. Substitute Soy for Almond Milk if you like. You really cannot go wrong with this one.
STILL NOT CONVINCED ABOUT THE POWER of ADDING BERRIES TO YOUR DIET?
….. READ ON:
This pudding packs a punch! ~24 grams of protein per serving; 23 carbs and only 5 grams of fat.
When cutting carbs pre-contest, I am continuously searching for ways to make high protein, low sugar alternatives of my favorite snacks. This is one version of banana pudding that is good enough to enjoy anytime, not just during contest prep. It is made with fresh bananas, greek yogurt and natural peanut butter; so it is not only ohh so good, it is ohh so good for you too!
In a medium bowl mix together:
1/2cup greek yogurt (plain)
1/4package sugar free banana pudding mix
1 scoop vanilla protein powder
1 Tbsp Naturally More Peanut Butter (or PB of choice)
1/2 ripe banana, mashed (save other half to top pudding)
(Optional) – 1 packet Stevia or Splenda
Gradually stir in approx 1/2 cup milk until mixture is of pudding consistency (I use light Soy)
Top pudding with remaining banana slices and sprinkle with additional cinnamon.
Place in Freezer for approximately 20-30 minutes or in the refrigerator for at least 2 hours until well chilled.
OPTIONAL: Top with 1/4cup granola, if desired
MAKES 2 SERVINGS.
Nutrition Information per Serving:
Protein: ~24 grams*
Carbs: ~23 grams
Fats: ~5 grams
* ( Macros may vary based on brand of Protein Powder or type of milk product used)
Greek Yogurt is an excellent source of calcium and is also higher in protein and lower in sugar than traditional yogurts you may have tried. It has a much thicker and creamier consistency as well. It is an excellent breakfast, lunch or snack food. try it mixed with granola, fresh fruit, or honey.
These bars pack nearly 16 grams of protein, 15 grams of carbohydrates and only 2.5 grams of fat.
They are low sugar; and a good source of vitamin C and fiber. The shredded coconut and coconut flour not only add sweetness, but moisture. Perfect as a breakfast bar or as a snack in between meals.
less than 150 Calories per bar
LEMON-COCONUT POWER BARS:
3 scoops Vanilla Protein Powder
1C Low Carb Flour
2 TBSP Coconut flour
2-3 TBSP shredded coconut
1sm package sugar free Lemon pudding
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Juice and zest of ½ large or 1 medium fresh lemon
1C Egg Beaters
1 oz reduced fat cream cheese, softened (1/8 package)
1 C light soy (or low fat) milk
~2-3 TBSP Splenda Blend, stevia or desired sweetener.
OPTIONAL: If batter is too thick (or dry) add unsweetened applesauce; or flax or coconut oil to add moisture. Mix until bars are desired consistency.
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Preheat oven to 350 degrees.
Lightly grease bottom of 8×8 or 9×9 baking pan with coconut oil (or no stick spray).
Combine dry ingredients in large mixing bowl. Add remaining ingredients and sweetener to taste. Mix very well.
Evenly spread batter in baking dish. Bake approximately 18-20 minutes or until toothpick comes out clean. Cut into 12 bars.