Protein Chocolate Cake Recipe

Protein Chocolate Cake Recipe

Ingredients:

1/2 cup egg whites
2 tbsp greek yogurt (can substitute unsweetened applesauce)
2 tbsp coconut flour
1 tbsp cocoa powder
1 tsp baking powder
Sweetener to taste
Chocolate chips (optional)

cakeSteps:

  1. Mix all ingredients together.
  2. Transfer to a greased, microwave safe bowl.
  3. Microwave for 3 mins 30 seconds.
  4. Ice it with protein powder mixed with a little bit of water.
  5. Top with crushed up smarties.

Macros:

Without the toppings the macros are:
20g protein
20g carbs
1g fat
225 calories

Once you have tried making this recipe we would love to get your feedback!

Did you like this recipe? Do you have any suggestions for improving it?

Teriyaki Cauliflower Rice Bowl Recipe

Cauliflower is a great low-carb alternative to rice, and when you mix the two together, you get the fullness from the rice and more volume from the additional cauliflower. It is also a great way to make sure you get your daily intake of vegetables.

Simply chop up a head of cauliflower and blend the pieces in a food processor or blender until it becomes a ‘rice’ consistency.  Divide the blended cauliflower up into bags, and freeze the portions you don’t use right away.  When ready to use, simply fry the cauliflower in a pan on medium heat for 5 minutes or so.

For this rice bowl, fry 3oz of chicken in a light teriyaki sauce and place on a bed of long grain rice and cauliflower mixture. Add 1/4 cup of edemame beans, and an egg fried over-easy. Top with soy sauce and green onion, and enjoy!

rice bowl

 

Pumpkin Mug Cake

Pumpkin Mug Cake

Ingredients:

25g Canadian Cinnabon Protein
1/4 cup (60g) Pumpkin Puree
1 large egg
1/2 tsp baking powder

Chocolate chips (optional)

Steps:

  1. Mix the dry ingredients
  2. Add the pumpkin and egg
  3. Add chocolate chips
  4. Microwave for 2-3 minutes depending on your microwave. Keep an eye on it!
  5. Top with whipped cream, Greek yogurt, or ice cream if it happens to fit your macros

Macros:

mug cake ingredients

Once you have tried making this recipe we would love to get your feedback!

Did you like this recipe? Do you have any suggestions for improving it?

mug cake

Oatmeal

Oatmeal is the perfect starting point for most meals, ideally pre and post workout meals because it is mostly carbs. Not just any carbs though, its almost 100% starch which is ideal for feeding muscles and keeping you full.

So, you have your oatmeal.  Now for the fun part! I’ve always had a major sweet tooth, so I tend to satisfy those cravings with my oatmeal by adding protein (typically chocolate flavoured), berries, greek yogurt, peanut butter, you name it.

Snapchat-2739322059318790490One of my favourite combos is oatmeal cooked with cinnamon, a serving of 0% plain greek yogurt (can be sweetened with stevia/artificial sweetener if you like), and a tbsp of natural peanut butter.  The warm oatmeal mixed with the cool yogurt and slightly melted peanut butter literally just makes all your troubles go away when it hits your tongue.  Not to mention it is also the perfect combination of macro nutrients.  You have your starchy carbs from the oatmeal (which also has a decent amount of protein), a few extra carbs from the yogurt, protein from the yogurt, and healthy fats from the peanut butter. How could you ever go wrong.

 

 

 

45g (1/2 cup) Quick Oats

3/4 cup (175g) 0% plain greek yogurt

1 tbsp (15g) all natural peanut butter, or nut butter of choice

Cinnamon, to taste

Sweetener, to taste

Mix the dry oats with a dash of cinnamon, then add about a cup of water to the oatmeal and microwave for a minute and 30 seconds. Let it cool for  a few minutes before adding the greek yogurt and peanut butter.  Dig in! You can mix it up or keep the ingredients separate.

 

Canadian Protein

The first thing that I believe people tend to miss when beginning their lifestyle change towards a healthier, more balanced one is the need to adjust their protein intake. Especially for athletes, keeping your protein intake high is vital.  I started to make this change at the beginning of my fitness journey with a simple protein shake every morning, as soon as I woke up, and immediately after every workout.  Ideally this would be a protein shake with little to zero fat and carbs, which was difficult to find. The macro nutrients found in the Canadian Protein 100% Whey Protein Isolate are ideal for this purpose. The product mixes wonderfully with just water, and tastes amazing! It is the only protein isolate I have ever found enjoyable on its own.  To name a few, Banana Cream Pie, Chocolate Peanut Butter and Cookies n Cream are all amazing with just water.

Curving a sweet tooth craving also became so much easier and made my meal planning so much more enjoyable when I could incorporate protein into treats! With the extensive flavours that Canadian Protein has to offer, the opportunities are endless. This fall I have used a large amount of Cinnabon flavoured Canadian Protein in my recipes that include pumpkin, and the simple Milk Chocolate flavour is perfect for all your favourite chocolate recipes – sweet potato brownies is one of my favourites.

I have also swapped out cream in my morning coffee for a little bit of Canadian Protein, mixed with water, and then stirred into a warm cup of freshly brewed coffee.  Mixing it with water first will ensure that it doesn’t curdle when you add it to your coffee, as long as your coffee isn’t too too boiling hot. I highly recommend the Canadian Maple flavour for this purpose. But again, all of the flavours are unreal. For this purpose and baking purposes, the Canadian Protein Whey Protein Concentrate in addition to the Isolate, works wonderfully.

Use this link to get a 5% discount on Canada Protein’s already great prices: http://canadianprotein.refr.cc/HK2CVF8

Egg Salad

  • 1/2 cup (125g) 2% Cottage Cheese
  • 1 hard boiled egg
  • 1tbsp light mayonnaise
  • Green onion
  • Chopped cucumber/celery/iceburg lettuce
  • 1/2 a pita or 2 slices of bread
  • Salt and pepper

Take your egg and put it in a pot of water on the stove, high heat for 15 mins.  Let cool.

Mix together the cottage cheese and mayo, then add in your egg, chopped up. Add in any extras, such as green onion, cucumber, celery or lettuce. Add some salt and pepper, then either put the filling in a pita, or on a slice of bread as a sandwich. Enjoy!

Egg Salad Macros

Pumpkin Cookies

Pumpkin Cookies

Ingredients:

120g (1/2 cup) Pumpkin Puree
30g (1) egg white
8g (1 serving) Sugar Free Jello Pudding Mix
25g Canadian Whey Protein Isolate
1/2 – 1 tbsp (8 – 15g) Chocolate Chips
1/2 tsp baking powder
Water/syrup/milk to reach desired consistency
Sweetener

Steps:

  1. Mix all dry ingredients.
  2. Add the wet ingredients
  3. Fold the chocolate chips in.
  4. Bake at 350 for 15 minutes, on parchment paper.

Macros:

IMG_0928

 

Once you have tried making this recipe we would love to get your feedback!

Did you like this recipe? Do you have any suggestions for improving it?

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