Chocolate Chip Muffins in 20 minutes that are delicious and come out soft and fluffy every time.👇🏼
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Ingredients:
• 1 small banana, mashed (will be sweeter if ripe)
• 2 tbsp light cream cheese (or fat free)
• 1 tbsp any milk (I use 1%)
• 1 cup rolled oats, blended
• 1/2 tsp cinnamon
• 1/2 tsp baking powder
• 1/4 tsp baking soda
• 1/4 cup low calorie maple syrup or any sweetener (you may use honey but it will increase calories)
• 1 scoop vanilla protein powder (I’m using vanilla whey from MyProtein)
• 2 tbsp dark chocolate chips (1 tbsp for the mix and 1 tbsp for topping)
• 2 tsp butter
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Bake time:
• 400F for 14-16 minutes. It’s best to check in earlier. If it looks firm on top, remove and allow for it to finish cooking outside of the oven and cool.
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Notes:
• Make sure to grease your muffin tray with oil/butter or use muffin/cupcake liners to prevent sticking.
• For storage, seal tight in a container and store these in the fridge.
• You can add any toppings of choice here, and even replace the chocolate chips for raisins and/or nuts.
• If you’d like to replace the protein powder, add about a 1/4 cup more oats, 1/2 tsp vanilla extract and more sweetener. You can also add nut butter.
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Yields:
• 6 large muffins
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Calories/Macros per muffin:
• Approx. 135 calories
• 17.5g carbs
• 8g protein
• 4.5g fat
chocolate-chip muffins
Easy, Healthier Spring Rolls that are packed with protein, lower in calories and perfect for meal prep!👇🏼
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Ingredients:
• 1 tsp olive oil (or sesame oil)
• 1 tbsp minced garlic
• 1 tbsp minced ginger
• 450g lean ground chicken
• 1 tsp salt and pepper
• 1 cup shredded carrots
• 1 cup chopped green onions
• 1 cup shredded cabbage
• 1 tbsp light soy sauce
• 1 tbsp oyster sauce (can substitute this for another 1 tbsp of soy sauce)
• 1 tbsp hot sauce
• 8 rice paper rolls OR 16 rice paper rolls for regular size spring rolls (made wet with water)
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Notes:
• this recipe doesn’t need sauce, but you may serve with any sauce of your liking!
• give your rolls a quick spray/brush of oil so it becomes crispy on the outside
• feel free to substitute the ground chicken with any ground meat of choice. That also goes for the veggies.
• these are JUMBO in size, so you can cut them in half and make 16 instead of 8. You can also use smaller spring roll wrappers too!
• feel free to use the filling to serve on rice instead of using rolls! It tastes AMAZING!
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Yields: 8 jumbo spring rolls OR 16 regular sized, mini spring rolls
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Calories/Macros (per JUMBO spring roll of 8):
Approx. 122 calories
• 22g protein
• 20g carbs
• 7g fat
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Calories/Macros (per REGULAR spring roll of 16):
Approx. 76 calories
• 5.5g protein
• 7.5g carbs
• 1.5g fat
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Numbers may vary depending on the brands and ingredients you use.
spring rolls
Crispy Baked French Fries right at home! Healthier, lower in calories, and seasoned with @danosseasoning
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All you need is:
• 3-4 russet potatoes (washed)
• Water with ice (to soak potatoes)
• Towel or paper towel to dry
• 1 tsp olive oil (may need more based on size of potatoes)
• seasoning
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Bake at 450°F for about 30 mins, flipping halfway!
french fries
These healthier, high protein and lower calorie ice cream bars are incredible and easy to make! Only 5 ingredients and perfect for your sweet tooth.👇🏼
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Ingredients:
• 2 cups frozen mango
• 1 cup fat free greek yogurt, plain
• 1 scoop vanilla protein powder
• 1/2 heaping cup dark chocolate chips (I used lily’s)
• 2 tsp coconut oil
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Directions:
• chop mangos into small pieces
• in a bowl, add mangos, greek yogurt and protein powder. Mix well
• form 6-8 clusters on a baking sheet with parchment paper.
• freeze for 15-20 mins
• meanwhile, add dark chocolate and coconut oil to a bowl and microwave for 1 minute or until melted. Allow melted chocolate to cool.
• remove clusters from freezer and cover in dark chocolate or drizzle on top.
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Calories/Macros (Per Cluster of 8): Approx. 108 calories, 13g carbs, 7g protein, 5.5g fat
ice cream bars
My creamy, delicious Jelly Donut flavour! 418 calories each, and PACKED with 46g protein.👇🏼
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Oats:
• 2 cups rolled oats (or instant/quick oats)
• 1 cup any milk (I used 1% skim. You can also use oat, almond, soy, cashew, or any dairy free milk)
• 3 cups fat free greek yogurt, plain
• 1-2 tbsp honey (or any sweetener of your choice)
• tsp vanilla extract
• 4 scoops protein powder (I used “vanilla whey” from myprotein)
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Raspberry Jam:
• 2 cups frozen raspberries
• 1 tsp honey (or sweetener)
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Extra Toppings (OPTIONAL):
• Cinnamon
• Other options may include any kind of granola, nuts, seeds, fruits, and coconut flakes. NOTE this will add extra calories
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Notes:
• You can also use frozen blueberries instead of raspberries.
• If you don’t have a mason jar, you can also use any bowl, mug or deep container.
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Serving Size: 4
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CALORIES/MACROS (Per Jar):
Approx. 418 Calories
46g Protein
53g Carbs
7.5g Fat
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The nutritional numbers may slightly vary depending on the ingredients and brands you use.
jelly donut overnight oats
So easy, healthy delicious, low calorie, and PACKED with protein.👇🏼
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Ingredients:
2 hearts romaine lettuce, chopped
300g shredded chicken
1 cup cherry tomatoes, halved
1/2 cup chopped pickles (with 1/4 cup pickle juice)
1/3 cup shredded carrots
1/4 cup light mozzarella cheese
1/2 tsp salt and pepper (to taste)
1/4 cup hot sauce (I use a cayenne flavour)
1/3 cup ranch yogurt (I made with yogurt, salt, onion powder, garlic powder, and dill)