Banana Mash Muscle Muffins

Servings: 3 (1 muffin per serving)

Prep Time: 10 mins
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 271
Protein: 17 grams
Carbohydrates: 32 grams
Fat: 11 grams

Ingredients

• 3/4 cup old-fashioned oats
• 1/4 cup oat bran
• 1 tablespoon whole grain flour
• 1/2 teaspoon ground cinnamon
• 1/2 scoop chocolate whey protein powder
• 1/4 teaspoon baking soda
• 6 egg whites
• 1/2 teaspoon Stevie or other sugar alternative
• 1 tablespoon flax seed oil
• 1 large ripe banana, mashed
• 2 tablespoons walnuts, chopped

Method

1. Preheat the oven to 400°F.
2. In a large bowl, combine the first six ingredients. In a separate bowl, beat
the eggs, Stevie, and oil. Stir the dry ingredients in until just moistened. Fold
in the mashed bananas and nuts, careful not to mix too much.
3. Lightly coat a nonstick muffin pan with cooking spray and pour in the
mixture (each cup should only be 3/4 full). Bake for about 15 – 18 minutes,
until the tops are golden and a toothpick inserted into the middle comes out
clean. Let them sit for a few minutes before removing them from the pan.

Apple Cinnamon Oatmeal

Servings: 4

Prep Time: 5 mins
Cooking Time: 2 – 3 mins

(Per Serving)

Calories: 263
Protein: 29 grams
Carbohydrates: 30 grams
Fat: 3 grams

Ingredients

• 1 1/2 cups quick cooking oats
• 1/3 cup nonfat dry milk powder (optional)
• 1/4 cup dried apples, diced
• 4 scoops chocolate whey protein powder
• 1 tablespoon brown sugar
• 1 tablespoon Stevie or other sugar alternative
• 3/4 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/8 teaspoon ground cloves
• 1/2 cup water (per serving)

Directions

1. Mix all of the ingredients except the water in a large airtight container and
store, good for up to 6 months.
2. To prepare the oatmeal: Shake the container well to ensure the ingredients
are well mixed. In a saucepan, bring 1/2 cup of water to a boil. Measure out
and stir in 1/2 cup of the mixture, cook and stir for 1 minute over medium
heat. Remove from the heat and cover, let sit for 1 minute or longer
depending on desired consistency.

Veggie Scramble egg

Veggie Egg & Cheese Scramble

servings: 1

Prep Time: 5 mins
Cooking Time: 5 mins
(Per Serving)

Calories: 235
Protein: 33 grams
Carbohydrates: 11 grams
Fat: 8 grams

Ingredients

• 1/4 cup mushrooms, chopped
• 1/4 cup green bell peppers, chopped
• 1/4 cup onions, chopped
• 6 egg whites
• 1 large egg
• 2 tablespoons skim milk
• 1/4 cup tomato, chopped and seeded
• 1 tablespoon low-fat Cheddar cheese, shredded
• salt and ground black pepper, to taste

Method

1. Coat a skillet or frying pan in cooking spray and place over medium-high
heat. Add the mushrooms, peppers, and onions; continue to sauté until onions
are translucent.
2. In a large mixing bowl, whisk together the eggs and skim milk. Add the
egg mixture to the vegetables and stir. Add the tomatoes and continue to stir.
Cook until the eggs are almost done, then sprinkle on the cheese, salt, and
pepper.

Protein Pancakes

Sweet Potato Protein Pancakes

Servings: 1 (2 pancakes per serving)
Prep Time: 10 mins
Cooking Time: 5 mins

(Per Serving)
Calories: 358
Protein: 24 grams
Carbohydrates: 59 grams
Fat: 3 grams

Ingredients

• 1 medium-sized sweet potato
• 1/2 cup old-fashioned oats
• 1 large egg
• 4 egg whites
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/4 cup fat-free plain yogurt

Method

1. Puncture the sweet potato several times with a fork. Wrap it in a paper
towel and microwave it for 5 minutes on high. Run it under cool water and
then remove the skin with a knife.
2. Blend the oats until they are a powder and dump into a bowl. Blend the
sweet potato until smooth and place it into the bowl with the oats. Stir in the
egg, egg whites, vanilla extract, cinnamon, and yogurt. Mix well until it
forms a smooth batter.
3. Coat a pan with cooking spray and wipe away the excess with a paper
towel. Save this for wiping the pan after cooking each pancake. Heat the pan
on medium-low heat.
4. Spoon about 1/2 cup of batter into the pan and cook for 1 – 2 minutes or
until golden brown. Flip the pancake and cook for 30 seconds to 1 minute or
until golden brown and firm. Put the pancake on a plate and wipe the pan
with the paper towel.
5. Repeat step 4 with the rest of the batter.

High Protein Oatmeal Recipe

Quick and Easy Peanut Butter Oatmeal

Servings: 1

Prep Time: 2 – 3 mins
Cooking Time: 5 – 7 mins
(Per Serving)

Calories: 423
Protein: 41 grams
Carbohydrates: 35 grams
Fat: 14 grams

Ingredients

• 1/2 cup old-fashioned oats
• 1/4 teaspoon salt
• 2 teaspoons ground flax seed
• 2 egg whites
• 2/3 cup water
• 1 tablespoon peanut butter
• ground cinnamon, to taste
• 1 scoop chocolate whey protein powder

Method 

1. Place oats in a deep microwave safe bowl. Stir in the salt and flax seed. In a
separate bowl, whisk together the egg whites and water, then pour over the
oatmeal and stir gently until just combined.
2. Microwave on medium for 4 – 6 minutes.
3. Remove from microwave and stir in the peanut butter, cinnamon, and
protein powder.

HIGH PROTEIN COD RECIPE

SEARED COD WITH NO-COOK MUSTARD CAPER SAUCE

SERVES 4
PREP TIME 15 MINUTES
COOK TIME 15 MINUTES

296 CALORIES | 31 GRAMS PROTEIN | 5 GRAMS CARBOHYDRATES | 17 GRAMS FAT

Ingredients 

2.tablespoons whole-grain mustard
1.tablespoon capers, drained
1.tablespoon chopped fresh tarragon
4.tablespoons plus 1 teaspoon extra-virgin olive oil, divided
2.tablespoons water
4.(6-ounce) skinless cod fillets
1.large head Bibs lettuce, torn (about 6 cups)
1/2.English cucumber, thinly sliced
1/4.small red onion, thinly sliced
2.tablespoons lemon juice
Salt and ground black pepper, to taste

Method 

1 In a small bowl, stir together mustard, capers, tarragon, 2
tablespoons oil, and water. Reserve.
2 Warm 1 teaspoon oil in a large nonstick skillet over medium high
heat. Add cod and season with salt and pepper. Cook until
fish is opaque throughout, 4 to 7 minutes per side. Remove from
heat and plate cod.
3 Meanwhile, in a large bowl, toss lettuce, cucumber, onion,
lemon juice, remaining 2 tablespoons oil, salt, and pepper.
4 Drizzle reserved mustard-caper sauce over cod and serve with
salad.

High Protein Chicken Stew

HARVEST CHICKEN STEW

SERVES 6 
PREP TIME 15 MINUTES
TIME 1 HOUR 10 MINUTES

324 CALORIES | 44 GRAMS PROTEIN | 31 GRAMS CARBOHYDRATES | 3 GRAMS FAT

Ingredients 

6.(6-ounce) boneless, skinless chicken breasts trimmed of fat
and cut into cubes
1.pound eggplant, peeled and cut into 1-inch cubes (about 4
cups)
10.to 12 small red potatoes, cut into ⅛-inch slices (about 4
cups)
4.carrots, peeled and sliced
3.medium onions, cut into quarters
3.1/2.cups low-sodium chicken broth
3/4 cup chopped fresh parsley
2.tablespoons chopped fresh thyme leaves
1/4.teaspoon salt
1/4.teaspoon ground black pepper
1/2.cup cold water
2.tablespoons whole-wheat flour

Method

1 Preheat the oven to 350°F.
2 Add chicken, eggplant, potatoes, carrots, onions, broth,
parsley, thyme, salt, and pepper to an ovenproof Dutch oven.
Cover with lid and bake in the oven for 50 minutes.
3 Place water and flour into a tightly covered container or
small Ziploc bag. Seal tightly and shake. Pour the flour mixture
into the stew and stir well.
4 Cover and place the Dutch oven back into the oven until
potatoes are tender and chicken is fully cooked, about 20 more
minutes. Remove from oven and serve.