Recipes












Protein Bars & Snacks 

Lemon Protein bars (see below)

Standard protein bar recipe (see below)



















Shakes







Lunch/Dinner 


































Sides 













Treats 






A few more recipes....




Lemon Protein Bars

Adapted from Jamie Easons Lemon Protein Bars  

Ingredients:

1 cup oat flour

2 scoops vanilla whey protein (I do 4 scoops on all my bars to up the protein)

1/4 tsp salt

1/2 tsp baking soda

2 qt mix Crystal Light Lemon (preferably without aspartame) EDIT: I now use True Lemon

4 egg whites

1/4 cup Truvia (I cut this back because they are pretty sweet with just the Crystal light)

8 oz Unsweetened Applesauce

4 oz water



Directions:

1. Mix first four dry ingredients together in large mixing bowl.

2. In a seperate bowl whisk together wet ingredients.

3. Add wet to try and mix well.

4. Use non stick spray on a 8x8 cooking dish and place batter in dish.

5. Bake for 20-25 minutes or until the middle is cooked through. 



Nutrition: Should make 16 bars

Serving size: 2 bars

Calories: 86

Fat: 1g

Carbs: 10g

Protein: 10g 



Clean Chicken Fried Rice



Ingredients:

4 Egg whites

1/2 cup chopped onion

2 medium garlic cloves minced

12 oz chicken cut into squares

1/2 cup diced carrots

2 cups cooked brown rice

1/2 cup broccoli

2 tbsp low sodium soy sauce

Directions:



Scramble egg whites and set aside

Spray pan with non stick spray and brown the onions and garlic

Add in chicken and veggies- cook until chicken is cooked all the way through

Stir in egg whites and soy sauce- continue to cook 2 additional minutes


Protein Bars



Adapted from Jamie Eason's Carrot Cake Protein Bars



Ingredients:

1 cup oat flour

2 scoops vanilla protein

1/2 tsp baking soda

1/4 tsp salt

1/8 tsp all spice

4 egg whites

3/4 cup Truvia/Xylitol/Stevia 

2 4oz jars of baby food (mixed berry in picture above) or 1/3 cup unsweetened applesauce 

1/4 cup greek yogurt
- 1/2 cup unsweented almond milk

Directions

Preheat oven to 350

Mix all dry ingredients together except Splenda

In a seperate bowl, whisk stevia, egg whites, baby food, and water.

Add wet ingredients to dry and mix well

Spray 8x8 baking dish with cooking spray (don't hold back!)

Bake for 20 minutes- cut into 16 squares

Nutrition

Serving size: 2 bars

Calories: 94



Fat: 1.25 g

Carbs: 10g

Protien 10g



* You can pretty much use any flavor of baby food you want... I think I'll try Pumpkin next time and a little more all spice :)

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