Tag Archive | "carbs"

Thumbnail

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)

Protein5.1g

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)

Protein24g

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

Protein5.4g

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)

Protein32g

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)

Protein5g

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

Protein4.6g

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

Protein29g

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

Protein5.4g

Blueberry Doughnuts with Vanilla Lemon Glaze PDF (143 KB)

Recommended For You

10 Delicious Protein Recipes

Rev up your fit recipe repertoire with these quick and easy protein meals from the athletes of CytoSport. Each recipe is simple, delicious, and packs a protein wallop!

“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!

7 Amazing Protein Breakfast Recipes

Add these BPI athletes’ favorite recipes to your protein repertoire for a healthier take on filling breakfast options-we’re talking muffins, pancakes, and even cookies.


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.

Excerpt from: 

Healthy Recipes: 8 Sweet Protein Treats

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Healthy Recipes: 8 Sweet Protein Treats

Thumbnail

Fitness 360: Samantha Ann Leete, Nutrition Program

Samantha’s nutrition program is simple and effective. It’s also full of food that actually tastes good! Just like she programs her workouts, Samantha programs her nutrition so the macros aren’t always the same. Her meal plan goes hand-in-hand with her goals. Whether she’s trying to lean down for a competition or build some muscle in the off-season, she knows the right combination of food to help her reach her best self. Here’s her plan!

Samantha Ann Leete Fitness 360
Watch The Video – 13:58

Nutrition For Life

Samantha’s nutrition plan consists of clean food that makes her mind and body feel good and complements the huge amount of effort she puts in to her exercise regimen.”They say you can’t out-exercise a bad diet. I think that’s totally true,” she says. “Nutrition transforms how you feel, how you perform in the gym, and how you look.” To Samantha, nutrition is not only vital to her success as a bikini competitor, but also to her general health and well-being.

“I believe in balance,” she says. “I don’t think you need to go to any extremes to reach your goals.” Samantha practices what she preaches. She eats smaller-portioned clean meals every 2-3 hours. She prepares her food for the week so she doesn’t have to worry about how much to eat or when, and has a solid macronutrient profile for fat loss and muscle-building.

“Eating food that you enjoy will help you stick to your nutrition plan you’re on for a long time.”

“Having a healthy relationship with food is important to me,” says Samantha. Sometimes, it’s too easy to have negative associations with food, particularly if that food is considered “bad for you.” Samantha maintains that she never wants to feel bad about the food she eats. “Sharing a delicious meal with a loved one, trying new foods, and liking taste with the emotion of an exciting event are all really positive things about food. I don’t want to miss out on any of those.”

Samantha has two great pieces of advice for anyone wanting to live a healthier life: Enjoy the food you eat and create a nutrition plan based around your goals. Eating food that you enjoy will help you stick to your nutrition plan you’re on for a long time. If you hate every meal that you eat, you won’t be able to eat them for long.

“I believe in making small changes and replacing old habits with new habits that will help you perform and feel better,” says Samantha. “Moderation is key!”

Samantha’s Meal Plan

Nutrition Facts

Calories: 290 Fat: 2.2 g Carbs: 44 g Protein: 24 g

Nutrition Facts

Calories: 210 Fat: 1.9 g Carbs: 19.6 g Protein: 25 g

Nutrition Facts

Calories: 333 Fat: 4.5 g Carbs: 29.2 g Protein: 35.9 g

Nutrition Facts

Calories: 240 Fat: 13.8 g Carbs: 8 g Protein: 22 g

Nutrition Facts

Calories: 393 Fat: 19.4 g Carbs: 24.8 g Protein: 29.8 g

Directions
  1. Mix all ingredients.
  2. Spray coffee mug with non-stick cooking spray.
  3. Pour ingredients into mug and cover with plastic wrap.
  4. Place in microwave 30-60 sec and top with peanut butter.

Nutrition Facts

Calories: 308 Fat: 11.3 g Carbs: 15.6 g Protein: 36.4 g


Recommended For You

ROOM TO GROW

Brandan Fokken doesn’t just practice being fit for a few months out of the year. He’s dedicated his entire life to fitness and is now reaping enormous benefits. Read his inspiring story!

FITTER FASTER

Sara’s once all-consuming fitness program left her running ragged and almost killed her enthusiasm for exercise. Learn how she revamped her routine and found a healthy medium.

HARD CORPS MUSCLE

Carl Roberts won our 2012 Military Transformation Challenge, and now he is a personal trainer, helping to propel his clients forward with their fitness.

About The Author

Cassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.

Original link:

Fitness 360: Samantha Ann Leete, Nutrition Program

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Fitness 360: Samantha Ann Leete, Nutrition Program


Archives

March 2017
M T W T F S S
« Feb    
 12345
6789101112
13141516171819
20212223242526
2728293031  
Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)