Nutrition

Here are some tasty options to help with those cravings. 

Feel good about eating these tasty alternatives.

Protein Mousse

1 Tablespoon of Truvia or stevia

1-2 scoops of chocolate whey protein

1 tablespoon of Dark cocoa powder

 

Mix together in bowl with hot water to desired texture.

 

Add a few almonds or 1/2 tablespoon of natural peanutbutter for added taste 

Cauliflower pizza

1 head of cauliflower

3/4 cup of eggwhites

1/2 cup of lowfat cheese

1 teaspoon of oregano

1 teaspoon of garlic

1/2 cup of tomato sauce

  1. Chop one head of cauliflower into rice size pieces

  2. Mix with 3/4 cup egg whites, 1/2 cup of low fat cheese, oregano, garlic or what ever seasoning of your choice

  3. Put on non stick pizza pan and flatten into pizza

  4. Bake at 450 degrees for 15-20 minutes

  5. Take out of oven and put pizza sauce on crust with chicken and lightly sprinkle cheese over top or any toppings you like

  6. Cauliflower pizza time!!!!

Blackbean Brownies

1/4 Cup oats

1 Scoop protein powder

1/4 Teaspoon of sea salt

1/2 Teaspoon of Cinnamon

4 Tablespoons of cocoa powder (dark cocoa powder)

3 Whole eggs

1/4 cup applesauce

1/4 cup of Truvia

3 Tablespoons of Coconut oil

15 oz can of black beans (no salt added)

  1. Blend all ingredients in a blender or food processer until smooth.

  2. Pre heat oven to 350 degrees.

  3. Bake in nonstick brownie pan for 25-30 minutes

 

If you make 8 brownies, 1 brownie contains 145 calories, 7.75 grams of fat, 13 grams of carbohydrates, 8.6 Grams of protein

Healthy Banana Nut Muffins

3/4 cup oats

1 1/2 cups of oat flour

1 teaspoon baking powder

1/4 cup chopped almonds

1/4 cup truvia

4 bananas

1 tablespoon of earth balance butter

1 1/4 teaspoons of vanilla extract

6 oz plain greek yogurt

1/4 cup applesauce

  1. Mix all ingredients together in mixer

  2. Pour mix in muffin pan.

  3. Bake for 25 minutes at 350 degrees

 

If you make 12 muffins each muffin has 2.7 g fat, 8g protein, 21 g carbohydrates

Sweet Potato Protein Cake

2 Whole eggs

1/4 Cup Almond milk

1 Teaspoon Vanilla extract

1/2 Cup of Unsweetened applesauce 

1 Teaspoon of ground Cinnamon

1 Teaspoon of pumpkin pie spice

1/4 Teaspoon of sea salt

1/3 Cup of Truvia

4 Scoops of protein powder

1 Tablespoon of honey

1 Tablespoon of extra virgin coconut oil or olive oil.

1/2 ounce of Pecans or any nut you choose

2 Lbs of cooked sweet potatoes (no skin)

1. Preheat oven to 350 degrees

2. Mix all ingredients in food processor or mixer.

3. Pour ingredients into pie dish sprinkle cinnamon and nuts on top.

4. Bake @ 350 degrees for 1 hour to 1 hour and 15 minutes.

 

If you cut the cake in 8 slices, in one peice there are 241 calories, 6g fat, 29 g carbohydrates, 5 g fiber, and 17 g protein.

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