Categorized as: RECIPE

Recipe: Fool Proof Protein Pancakes


  • 1/2 cup 0% Fat Greek Yogurt
  • 1/2 cup Liquid Egg Whites
  • 1 scoop (31g) Vanilla Whey Protein
  • 15 grams all purpose flour
  • 1 packet of Splenda
  • 1 tsp of vanilla extract
  • 1 tsp baking soda


1. Mix all ingredients together with whisk or spoon.
2. On medium heat, cook pancakes.
3. Top with various toppings!

Nutritional Facts

Serving size: about 8 pancakes (but the whole batch!)
Calories: 300
Fat: 1.3 grams
Carbs: 18.6 grams
Fiber: 1.8 grams
Protein: 52.2 grams

Stuffed Shells


  • 24 jumbo shells (8 ounces)
  • 2 cups (16 ounces) lite ricotta cheese
  • 1 cup (8 ounces) 2% milk shredded low-moisture part-skim mozzarella cheese (low fat mozzarella)
  • 1 jar pasta sauce

1. Preheat oven to 375 degrees F. Boil and cook shells according to package label.
2. Combine ricotta cheese and mozzarella cheese.
3. After shells have cooled, stuff 1-2 tablespoons of cheese mixture into each shell.
4. Line a casserole dish with a thin layer of pasta sauce and place stuffed shells into the dish. Cover with remaining pasta sauce.
5. Bake in oven covered for 40 minutes, then uncover and bake for an additional 5 minutes.
6. Serve and devoir.

Serving size: 3 stuffed shells
Calories 226
Protein 13 grams
Carbs 29 grams
Fiber 2 grams
Fat 6 grams (1)

Recipe: Sticky Sesame Seed Chicken


  • 1 tbsp olive oil
  • 6 tbsp all purpose flour
  • 1 egg white (3 tbsp liquid egg white)
  • 2 tbsp corn starch
  • 4 tbsp ketchup
  • 2 tbsp white vinegar
  • 3 tbsp soy sauce
  • 6 tbsp honey
  • 1/2 tsp salt
  • 1 tsp garlic powder
  • 24 ounces boneless, skinless chicken breast
  • 2 tbsp corn starch + 1 tbsp water

1. Place flour, corn starch and egg whites into three separate bowls.
2. Cut up chicken into small pieces and then dip into the egg white, then flour, then corn starch to coat.
3. In a wok or similar pan heat 1 tbsp olive oil over medium heat. Add chicken and cook, stirring frequently for about 5-10 minutes until cooked thoroughly.
4. Combine ketchup, vinegar, soy sauce, salt, garlic powder, and honey in a bowl and whisk until well combined.
5. Once chicken is done cooking, add sauce until the mixture boils, then reduce heat and let simmer.
6. Combine 2 tbsp corn starch and 1 tbsp water and mix until a liquid forms, add this to the sauce mixture and continue to stir until sauce thickens up.

Serving size: About 3.25 ounces of chicken
Calories: 292
Fat: 5 grams
Carbs: 33 grams
Fiber: 0 grams
Protein: 28 grams (1)

Protein Bread

Mix together:
  • 1 1/2 cups of liquid egg whites
  • 2 eggs
  • 1/2 cup (one single serve package) of fat free Greek yogurt
  • 1/2 cup coconut flour
  • 1 scoop of protein powder
  • 1 teaspoon baking powder
  1. Preheat oven to 350
  2. Spray a round cake pan or 9×9 pan with non stick spray, pour batter in, bake for 30 mins.
  3. Cut into 8 servings.

Nutritional Facts: Macros: 11 protein/5 carbs/2.5 fat

Recipe: Spinach Artichoke Spaghetti Squash

A healthier way to serve a favorite dip, this Spinach Artichoke Spaghetti Squash Recipe has squash combined with spinach, artichokes, and a creamy cheese sauce.


  • 1 spaghetti squash, seeded
  • 3 teaspoons extra virgin olive oil
  • ¾ cup chopped onion
  • salt and pepper
  • 3 cloves garlic, minced
  • ½ cup light sour cream
  • 3 ounces less fat cream cheese
  • ¾ cup grated parmesan, divided
  • 3 cups packed baby spinach
  • 1¼ cups canned artichoke hearts, chopped
  • ¾ cup shredded mozzarella cheese
  • chopped fresh parsley
  1. Place the spaghetti squash in a microwave safe dish, cut side up. Pour about half an inch of water in the dish, then cover with plastic wrap and microwave until soft, about 10 minutes. Remove and let cool slightly, then with a fork, scrape up the strings from the squash.
  2. Meanwhile, in a pan, heat the olive oil over medium heat. Add the onion and cook until tender, 5-8 minutes. Season with salt and pepper, then add the garlic and cook until fragrant, about 60 seconds. Add in the sour cream, cream cheese and half of the parmesan cheese and stir until the cream cheese has melted and the mixture is smooth. Stir in the spinach and artichoke hearts and cook until the spinach has wilted. Pour half of the mixture into each spaghetti squash half and gently pull up on the spaghetti squash strings to combine with the sauce as much as possible. Top with the shredded mozzarella and the remaining parmesan. Place under the broiler for 2-3 minutes, or until the cheese is melted and bubbly.
  3. Sprinkle with fresh parsley, if desired, and serve hot. (1)