Tag Archive | "butter"


Healthy Recipes: 8 Sweet Protein Treats

Eating clean isn’t always easy. Sooner or later, temptation comes calling. Instead of giving in and devouring that glazed bear claw or chocolate-covered candy bar, reach for a “healthy cheat,” like all of these insanely good recipes from FitMiss. They’re easy to whip up and just as easy to make fit with your macros. Most importantly, they’ll be a treat for your taste buds!

1 Chocolate Chunk Peanut Butter Fudge

Who doesn’t love the classic combination of peanut butter and chocolate? Bypass the snack-size candy that comes with a whopping calorie count and feast on fudge without going nutritionally broke.

  1. Slightly heat peanut butter and honey.
  2. In a food processor, blend the coconut flour, water, vanilla chai protein, cinnamon, and stevia with the warmed peanut butter and honey.
  3. Remove the batter from the food processor, and stir in two ounces of mini dark chocolate chips.
  4. Press dough into an 8×8 pan.
  5. Melt dark chocolate in the microwave for 10-second bursts until melted.
  6. Stir melted chocolate with cocoa powder and a splash of water. Spread thinly over fudge.
  7. Refrigerate for 1 hour.

Nutrition Facts
Serving Size 1 Square
Recipe yields 20 servings

Amount per serving

Calories 82

Total Fat5.8g

Total Carbs6.5g (2.1 g fiber)


Chocolate Chunk Peanut Butter Fudge PDF (142 KB)

2 Sweet Potato Cake With Peanut Butter Chocolate Frosting

Sweet potatoes are more than just complex carb sources to accompany baked chicken and broccoli. Take the fitness world’s favorite root vegetable from side dish to star ingredient with this sweet recipe.

  1. Stir together protein powder, cocoa, and milk in a bowl.
  1. In a blender, blend together egg whites, sweet potatoes, oats, protein powder, almond milk, cinnamon, and baking powder.
  2. Spray a bowl or large mug with nonstick cooking oil. Microwave blended ingredients for 2 1/2 minutes.
  3. Frost cakes.

Nutrition Facts
Serving Size 1 Cake

Amount per serving

Calories 282

Total Fat4g

Total Carbs41 g (10 g fiber)


Sweet Potato Cake With Peanut Butter Chocolate Frosting PDF (336 KB)

3 Chocolate Peanut Butter Cookies

For many people, cookies of any form are almost irresistible. But chocolate and peanut butter cookies have a special power to turn some of us into crazy, jabbering Cookie Monster clones. Delve into even more ooey-gooey deliciousness—and some solid gains—with these protein-filled morsels.

  1. Preheat oven to 350 degrees.
  2. In a bowl, add in all dry ingredients (oat flour, PB2, protein powder, baking soda).
  3. In a separate bowl, lightly beat the egg with 2 tbsp of water.
  4. Stir apple sauce into wet ingredients.
  5. Mix wet and dry ingredients. It’s normal for the batter to be thick and sticky.
  6. Shape 14 cookies out of the batter and place them on a cookie sheet coated with nonstick cooking spray or coconut oil.
  7. Bake for 8-10 minutes.

Nutrition Facts
Serving Size 1 Cookie
Recipe yields: 14 cookies

Amount per serving

Calories 92

Total Fat6.7g

Total Carbs5.9g


Chocolate Peanut Butter Cookies PDF (294 KB)

4 Banana Cream French Toast

Nothing says brunch—or indulgent breakfast—like a few slices of French toast served hot off the stove. But toast slathered in butter and syrup is a dietary time bomb. Opt for this deliciously healthy alternative!

  1. Make a mix of egg whites, cinnamon, and a packet of stevia.
  2. Dip the bread in the batter and cook.
  1. Blend together Greek yogurt, banana, and protein powder.
  2. Spoon out and use to top French toast. Add a few slices of banana and a sprinkle of cinnamon. Looking to indulge? Add a dollop of Light Cool Whip.

Nutrition Facts
Serving Size 2 Slices
Recipe yields: 1 serving

Amount per serving

Calories 301

Total Fat2g

Total Carbs42g (8g fiber)


Banana Cream French Toast PDF (237 KB)

5 Cheesecake Swirled Pumpkin Bars

Skip the Factory and serve up this healthy treat instead. Not only is pumpkin puree a great source of fiber and vitamin A—one cup alone contains 7 g of fiber and more than seven times the recommended daily amount of the vision vitamin—but it’s also packed with a healthy dose of iron.

  1. Preheat oven to 350 degrees.
  2. Line an 8×8 pan with parchment paper.
  3. In one bowl add in dry ingredients: oat flour, baking powder, pumpkin pie spice (or cinnamon), 1 scoop protein powder
  4. In a separate bowl, add wet ingredients: 2 eggs, 1/2 cup unsweetened apple sauce, 2/3 cup pure pumpkin puree. Whisk together.
  5. Add dry ingredients and stir until well incorporated.
  6. Stir softened Neufchatel cheese (or low-fat cream cheese) with 1/2 scoop protein powder in separate bowl. This is the “cheesecake.”
  7. Spoon cheesecake mixture over pumpkin batter and swirl together.
  8. Bake for 25-30 minutes or until a toothpick comes out clean.
  9. Cut into 12 bars.

Nutrition Facts
Serving Size 1 Bar
Recipe yields: 15 bars

Amount per serving

Calories 91

Total Fat6g

Total Carbs9 g (1.5 g fiber)


Cheesecake Swirled Pumpkin Bars PDF (148 KB)

6 Sweet Potato Spice Doughnuts

Move over Krispy Kreme, there’s a new doughnut in town! Add a bit of spice to take these sweet protein doughnuts to a whole new level.

  1. Stir together protein powder and milk in a bowl.
  1. Preheat oven to 350 degrees.
  2. In a blender, blend oats, cooked sweet potato, apple sauce, protein powder, egg, egg white, almond milk, cinnamon, and baking powder until smooth.
  3. Pour into doughnut pan and cook for 12-15 minutes.
  4. Allow doughnuts to cool for 1-2 minutes before taking them out of pan.
  5. Flip doughnuts over and pour glaze over doughnuts and sprinkle with cinnamon.

Nutrition Facts
Serving Size 1 Doughnut
Recipe yields: 12

Amount per serving

Calories 68

Total Fat1.3g

Total Carbs10g


Sweet Potato Spice Doughnuts PDF (235 KB)

7 Banana Nut Mug Cake

No longer does a loaf of banana-nut goodness take hours of prep and cook time. Fill your house with the smells of warm, delicious baked goods with this easy microwavable treat!

  1. Blend all ingredients in a blender until smooth.
  2. Pour in an oversized mug.
  3. Stir in 10 g of chopped walnuts.
  4. Cook in microwave for 2 mins.
  5. Stir together 1 tbsp of milk with 1 tbsp of FitMiss Vanilla Chai Protein.
  6. Pour over mug cake and enjoy!

Nutrition Facts
Serving Size 1 Mug Cake
Recipe yields: 1

Amount per serving

Calories 363

Total Fat12g

Total Carbs39g


Banana Nut Mug Cake PDF (141 KB)

8 Blueberry Doughnuts with Vanilla Lemon Glaze

Blueberry doughnuts with vanilla lemon glaze? Yes, please! These crowd-pleasing low-carb treats make healthy cheating seem like a supreme indulgence.

  1. Stir together almond milk, lemon juice, protein powder in a bowl.
  1. Preheat oven to 350 degrees.
  2. In a blender, blend together oats, egg, egg white, apple sauce, baking powder, stevia, 1/3 cup unsweetened almond milk, and 1 scoop protein powder.
  3. Stir in blueberries.
  4. Pour into doughnut pan and bake for 11-13 minutes.
  5. Allow doughnuts to cool a few minutes and pour glaze over them.

Nutrition Facts
Serving Size 1

Amount per serving

Calories 74

Total Fat2g

Total Carbs9g


Blueberry Doughnuts with Vanilla Lemon Glaze PDF (143 KB)

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“Do You Have A Recipe For Chocolate Peanut Butter Cups?”

Skip the saturated fat and keep the flavor with these protein-packed, guilt-free protein peanut butter cups. Your taste buds and muscles will thank you!

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About The Author

Stephanie Smith is a New York native who caught the fitness bug while earning a master’s in journalism at the University of Missouri. Find out more.

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Healthy Recipes: 8 Sweet Protein Treats

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Teen Amateur Of The Week: Dylan Is A Herculean Teen!

QHow did your fitness
journey begin?

I started lifting at age 12. My father was a high school wrestling and football coach when I was young, so sports have always been in my life. My brother introduced me to lifting and I looked up to him.

At age 14, I joined a new gym and met my trainer, friend, and mentor, Austin Kjergaard. Austin started training me and got me into bodybuilding. Before bodybuilding, I wrestled and played football. The gym became my home and addiction. I weighed 105 pounds as a high school freshman. I hated being small and decided to build mass. I put on more than 120 pounds in high school and wrestled at 103, 135, 152, 171, and 215 pounds. I even wrestled as a heavyweight.

I competed in my first bodybuilding show at age 16. I weighed in at 154.4 pounds and was instantly hooked. I placed third in the teen division. I took a couple years off before recently competing in the 2013 North Star in Minnesota.

What workout regimen delivered the best results?

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Amateurs Of The Week

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What nutrition plan fueled your body?

What supplements gave you an edge?

“I want to continue training as long as my body allows.”

How did your passion for fitness emerge?

My passion for the fitness industry emerged because of the likeminded people who I admire. Everyone is bettering themselves and perfecting their own physique within the industry. I like to surround myself with people who are better and have a positive outlook on life.

What or who
motivated you?

My trainer, mentor, and friend, Austin Kjergaard, motivated me to be a bodybuilder. He’s been there for me since I was 14 years old. He recently won a NGA pro card, which was a dream come true for him. Being around someone who accomplished a life-long dream is amazing. Without him, I don’t know where I’d be today.

Where did you go for inspiration?

I only have one chance, so why squander any opportunity? My faith is very important to me. God plays a huge role in my life. When push comes to shove, I can always rely on my faith and God to lift my spirits.

“Always wake up unsatisfied and hungry for more. Never be satisfied and never give up on your dream.”

What are your future fitness plans?

I want to continue training as long as my body allows. I want to put on quality size and move up a weight class at my next show. I would like to continue in the fitness industry in any way possible.

What is the most important fitness tip?

Always wake up unsatisfied and hungry for more. Never be satisfied and never give up on your dream. Losses will come before victories, so don’t get discouraged. There will always be room for improvement.

Who is your favorite competitor?

Austin Kjergaard, Phil Heath, Kevin Levrone, Shawn Ray, and Kai Greene are my favorite competitors.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com has many articles to learn from. Knowledge is power and Bodybuilding.com keeps me on my toes. I order supplements from the store and love the free gifts that arrive in my orders.

Dylan’s Top 5 Gym Tracks

  1. “Simple Man” by Shine Down
  2. “Undead” by Hollywood Undead
  3. “Montreal” by The Weekend
  4. “Ambition” by Wale
  5. “Dirty Diana” by The Weekend
Competition History
  • 2010 Minnesota State – 3rd Place Teen Division
  • 2013 North Star – 2nd Place Teen Division, 4th Place Middleweight

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Karli became infatuated with the beauty of figure and muscle and sculpted a gorgeous physique that carried her to victory. Get the training a nutrition plans that delivered her results!

Teen Amateur Of The Week: Josh Bought Into Big Lifting!

Josh initially lifted to win a state championship in football but turned into a full-time bodybuilder. See how he programs his life around hard training and clean eating!

Teen Amateur Of The Week: Cameron Dominated The Gym Battle!

Cameron dedicated his high school years to building after multiple shoulder injuries derailed his sports career. Get the fitness formula he used to dominate the physique stage!

About The Author

Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!


Teen Amateur Of The Week: Dylan Is A Herculean Teen!

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