Chocolate Peanut Butter Protein Waffle

Chocolate Protein Waffle

INGREDIENTS

1 scoop of Magnum Nutraceuticals Chocolate Peanut Butter Whey Protein.

1/2 cup of oat flour (I blend 1/2 cup of Quaker oats with my nutribullet)

1/4 cup to a 1/2 up of Almond Breeze Unsweetened Original Almond milk 

ON TOP

1 Tbsp. Earth Balance Soy Butter  OR 1/2 Cup  of Halo Top Pancakes and Waffles Ice Cream

Walden Farms Zero Calorie Pancake Syrup

DIRECTIONS

Mix Ingredients, slowly adding in the almond milk.  You want the batter to be just thick enough for a waffle. Not to thin. Once you have the batter mixed, add it to a hot waffle iron. When I use my Belgium waffle iron, i can spread the batter thin to make one large waffle.  Alternatively I can make half of a waffle and make it thicker. Consult your waffle iron for time to cook the waffle.

When its done, I like to put one tablespoon of soy butter on top and drizzle Walden’s  zero calorie pancake syrup. Its so good! Or even better for dessert at Halo Top Protein Ice Cream.  Yum!

Macros: 30g protein, 27g carbs 11g fat (with soy butter)

33g protein, 43g carbs 5g fat (with 1/2 cup of Halo) 

Gluten Free Stevia Chocolate Chip Oatmeal Cookies

Ingredients

1 egg & 1cup oat flour
1/2’cup old fashn. oats
1/2’cup syrup Walden’s
1/2 tbls. coconut oil
1/2 tsp. sea salt
1/4 cup Lily’s dark Chocolate stevia chips

Directions

Mix all dry ingredients together. In a separate bowl mix all wet ingredients. Next while stiring dry Ingredients slowly stir in wet ingredients. Last fold in the chocolate chips.

Use a ice cream scooper to put 8 balls on a cookie sheet. Preheat the oven to 350. Once the oven is preheated put the cookies in the oven for 10 minutes. Remove and allow them to cool for 2 minutes. Then eat them all!! Nom nom

macros for each cookie

2.6 fat
13g carbs
2.5 protein

Sweet Potato Protein Brownies

Ingredients

Directions

  1. Preheat the oven the 350 degrees, grease a small cake pan or loaf pan and set aside
  2. In a small microwave-safe bowl or stovetop, melt your nut butter with your pure maple syrup. In a large mixing bowl, add the mashed sweet potato, nut butter, maple syrup and cocoa powder and mix very well
  3. Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces

Nutrition Calories: 85.9 Fat: 5.5g Carbs: 4.5 g Protein: 2 (12 brownies)

Looking for more low calorie dessert recipes? Checkout Sweet Potato Protein Desserts

Calculate Your Macronutrients

If you are trying to build muscle mass or lose fat, your diet plays a huge role. In order for your diet to work in your favor while training, you need to know the amount and ratio of macronutrients (Macros) to consume on a daily basis. There are three major macros that your body needs to functions.  These are: Carbohydrates, Protein and Fat.

Carbohydrates (Carbs)

It is important to consume healthy carbs in order to burn fat. The following healthy carbs are ones I stick to while training for fat loss.

  • Sweet Potatoes
  • Brown Rice
  • Oatmeal
  • Rice Cakes

Protein

Consuming lean protein will help you be most successful while training for fat loss. I typically stick to the following lean proteins.

  • Chicken Breast
  • Turkey Breast
  • Fish (I prefer Halibut)

Fat

While it may sound counterintuitive to eat fat while trying to burn fat, this is not the case.  You actually need to consume fat.  However, you want to consume health fats. Some of the fats I eat are:

  • Avocado
  • Almonds or Almond Butter (My Favorite)
  • Coconut Oil

Portions

This is where you Macros come into play.  Basically by using the calculator below you can determine what your portion of Protein, Carbs and Fat should be each day. What I do it then divide those portion into meals. Typically these portions are referred to in grams.

I typically consume 5- 6 meals a day. So, I would divide the overall portions by 6 and each meal would consist of that amount of grams.  I do not count calories only my macros. It ends up being the same thing in the end.

Calculate your Macros

Keeping Track

So, now you know your macros and they type of foods for each macro that you should be eating. It is very important that you stick to these numbers or your will not see the results you expected. In order to stick your plan there are really two methods that work the best (for me anyway).

  1. Use the app MyFitnessPal to enter your food and keep you on track
  2. Prepare all of my weekly meals which meet my macros and only consume those meals.

I hope you all found this information to be helpful and if you want to contact me use the contact form!

Vanilla Protein Ice Cream with Bananas

 ice-creamIngredients

  • 1/4 cup vanilla whey protein powder
  • 1 large frozen sliced banana
  • 1/4 cup coconut milk Walnuts and grated coconut for topping

 


Directions

  1. Place all ingredients in a bowl and blend until smooth
  2. Whisk mix for 5-8 minutes until it gains volume
  3. Top with walnuts and grated coconut
  4. NOM NOM NOM

MACROS: 254 Calories Fat: 3 g Carbs: 34 g Protein: 27 g