Protein Mocha Frappe

INGREDIENTS:

• 1 Scoop Chocolate protein powder
• 1 packet instant coffee grounds
• 1 cup unsweetened chocolate almond milk 
• 1 tablespoon unsweetened baking cocoa (add for additional flavoring)
• 1 cup ice

...Blend and enjoy!

Protein Pancakes!

Ingredients:

• 2 scoops of chocolate whey protein powder
• 1 tablespoon of flax seed
• 1/2 cup egg whites
• 1 banana
• (You can also add oats in here if your heart desires!)

1. Grab your mixing bowl and add in your chocolate protein, egg whites, and flax seed.
2. Take your banana and mash it --- Remove the banana peel, lie the banana on a surface and begin mashing it with a fork--add this to your mixture.
3. Stir ingredients until mixed.
4. Heat a frying pan, add a teaspoon of coconut oil to the pan and scoop part of the batter--however big you want the pancake to be--onto the pan.
5. Cook until both sides are brown.
6. Enjoy your healthy meal.

Soft Protein Cookies under 200 calories!

Ingredients:

• 40g of your favorite flavor of whey protein (Chocolate or peanut butter are usually the best here)
• 10g of pancake mix.
• Water - Amount will vary.
• You'll also need a sweetener, I usually go for Stevia.

1. Add your protein powder and pancake mix into a bowl, stir these together thoroughly.
2. Start adding in small amounts of water at a time until the substance becomes nice and doughy
3. Once you have your desired consistency, add in your sweetener!
4. Take small handfuls and begin creating cookie like structures on a pan.
5. Place cookies into the freezer for 45min-1 hour.
6. Remove cookies and enjoy(based on taste you may want to sprinkle more sweetener on top), on a personal note, microwave the cookies a few seconds, they'll be nice and soft! Yummm...

Chocolate Coconut Protein Squares

Ingredients

• 2 cups of oats (I use quick oats)
• 3-4 scoops of your favorite chocolate protein powder
• 3/4 cup water
• 1/2 cup softened coconut butter

1. Grab a baking pan and line it with non-stick paper.
2. Add your oats and your water to a fairly large bowl, mix them together with a spoon and let them stand for 5-10 minutes.
3. Scoop out your chocolate protein and coconut butter and add that to the bowl. 
4. Time to get dirty!
5. Kneed the mixture(yes with your hands!) making sure everything is mixed well until your substance is a play-doh like consistency.
6. Get your baking pan and spread the mixture out evenly.
7. Place your pan into the freezer for 45 minutes
8. Remove the pan and cut your protein snack into bite sized squares!
9. Enjoy.

Ice cream cravings? Try this! Protein ice cream

Ingredients:

• Your favorite type of protein (Get creative, go with cookies and cream flavored, or peanut butter!)
• A small amount of water
• Yep that's it!

1. Put 2 scoops of your protein in a bowl
2. Add water(not too much) and stir the mixture
3. Place in freezer for 30 minutes
4. Remove your bowl from the freezer, grab a spoon, and enjoy your ice cream'esque protein dessert!

40+ Grams of protein

0 carbs

0 fats

CHIA!

Chia has shot to the top of the list as one of my favorite protein shake add-on ingredients; as well as being documented as one of the more recent 'Super-foods'. Fad food or not, we can't shy away from the incredible health benefits found in these tiny seeds. They are loaded with Omega-3 & Omega-6 fatty acids, Omega-3's are shown to increase cognitive functions in the brain, increasing our ability for focus and remember those important details! If that didn't give you enough of a reason to start incorporating it into your diet, they also are shown to lower your blood pressure (on a personal account, my blood pressure was excellent the last time I visited the doctor), reduce your risk of heart disease, arthritis, and even cancer. Omega-6 is not to be forgotten either, you'll find that your skin and hair look more radiant and fresh as 6 will help to stimulate growth in these two areas. Chia seeds contain about 4g of protein per serving (1 ounce), and are very high in fiber as well, 11g,  at a little over 130 calories.

Go ahead! Give Chia seeds a try, next time you find yourself in a grocery or health foods store throw a bag in your cart, take them home and throw them in the blender with your post workout smoothie or shake. You won't regret it! :]

230 Calorie Pumpkin Flavored Protein Smoothie!

Ingredients Needed:

• 1/4 cup pumpkin puree
• 1 cup skim milk or soymilk
• 1 cup ice cubes
• 1 scoop vanilla protein powder
• 1/4 cup cool whip or NSA vanilla yogurt
• 1/2 teaspoon pumpkin pie spice (or 1/4 t. cinnamon, 1/8 t. cloves, 1/8 t. ginger)
• 2 tablespoons splenda granular
• 
  

1. Add all items to a blender(crushed ice will blend the best), run the blender for a good 20 seconds to make sure all items are blended. Grab a cup, pour, and enjoy! :]