Recipes

Are you having a difficult time consuming enough protein?

Try these high protein delicious protein recipes!

High Protein Sandwich Buns

Ingredients: 1 1/2 Cups Protein Powder ( vanilla ) 1 1/2 Cups Thick Old Fashioned Oatmeal 10 oz. Water 4 Egg whites 1 Tablespoon Baking Powder

Makes 6, 4 inch buns

Step 1: Pre-Heat oven to 385 degrees. Step 2: Spray two layer cookie sheet with low or non-fat cooking oil. Step 3: Blend dry oats until they become powder. Step 4: Mix the oat powder, the Protein powder, and the baking powder in a bowl. Step 5: Blend the water with the egg whites. Step 6: Mix all ingredients thoroughly, the batter should be thick. Step 7: Pour batter in to 6 buns approximately 1 inch thick on the sheet. Step 8: Bake 20 minutes.

High Protein Cookies

Nutrition Facts

Serving size: 2 Buns ( 4 inch diameter ) Servings per recipe 3 Amount Per Serving

Calories 346 Fat Calories 23.4 Protein 66g Carbohydrate 14g Fat less than 2.5g

Ingredients: 2 Cups Protein Powder ( vanilla or chocolate ) 1 1/2 Cups Thick Old Fashioned Oatmeal 10 oz. Water 1 Banana 1/3 Cup Unsweetened Carob Chips ( optional ) 1 Tablespoon Baking Powder

Recipe:

Makes 24, 2 1/2 – 3 inch cookies

Step 1: Pre-Heat oven to 425 degrees. Step 2: Spray two layer cookie sheet with low or non-fat cooking oil. Step 3: Blend dry oats until they become powder. Step 4: Mix the oat powder, the Protein Powder, the carob chips, and the baking powder in a bowl. Step 5: Blend the water with the banana. Step 6: Mix all ingredients thoroughly. Step 7: Pour batter in to 24 cookies on the sheet. Step 8: Bake 10 minutes.

Nutrition Facts

Serving size: 2 Cookies ( 3 inch ) Servings per recipe 12

Amount Per Serving

Calories 145 Fat Calories 9.9 Protein 21g Carbohydrate 11g Fat less than 1.0g

High Protein Key Lime Pie

DELICIOUS!, LOW CARBOHYDRATE!, LOW CALORIE!, WHEAT FREE!, AND FAT-FREE!

1 Cup Protein Powder ( 135g vanilla ) 8 Tablespoons Key Lime Juice (2 oz.) 1/2 Cup Oatmeal (40g dry) 1 Teaspoon Vanilla Extract (5g)

2 Packages Vanilla Fat Free, Sugar Free Pudding (57.2g) 5 Egg Whites (165g) 12 Ounces Ice Water

Ingredients:

Preparation of Crust

Step1: Pre-heat oven to 400 degrees. Step2: Blend the dry oatmeal until powdered. Step3: Mix the oatmeal and 2/3 cup of Key Pro in a bowl. Step4: Add the egg whites and vanilla extract and mix thoroughly until it becomes a sticky dough consistency. Step5: Spray a 9 inch pie pan with some low fat cooking spray. Step6: Spread the dough evenly on to the pie pan. Step7: Bake crust 20-25 minutes. Step8: Refrigerate the crust.

Filling

Step 1: Blend the remaining Key Pro with the 12 ounces of ice water and the 8 tablespoons of key lime juice. Step 2: Pour the mixture into a mixing bowl. Step 3: Add the 2 packages of vanilla pudding. Step 4: Beat for one minute.

Step 5: Immediately pour the ingredients into the cool pie crust shell. Step 6: Refrigerate for 1 1/2 hours.

TUNA MEATBALLS

DELICIOUS!, ALL NATURAL!, LOW CARBOHYDRATE!, LOW CALORIE!, WHEAT FREE!, AND FAT-FREE! 3 Cans (5 oz.) Low Sodium Tuna

Nutrition Facts

Serving size: 1 slice ( 1/8 of the pie ) Servings per recipe 8 Amount Per Serving

Calories 157 Fat Calories 7.2 Protein 18g Carbohydrate 13g Fat lessthan 1.0g

2 Scoops of Egg Protein Powder or 6 egg whites 2 Cups Tomato Sauce 1 Medium Onion 1 Tablespoon of ‘Pizza’ Seasoning

1 1/2 Cups Old Fashioned Oatmeal

Recipe:

Makes 18, 2 inch diameter meatballs.

Pre-heat oven to 400 degrees. Rinse tuna by straining thoroughly. Chop the onion into 1/4 inch pieces. Blend oatmeal until it becomes powdered consistency. Mix all dry ingredients in a bowl thoroughly, then add the tomato sauce, egg whites and a small amount of water if necessary. Mold with your hands into ‘meatballs’ into approximately 18 ‘meatballs’ and place on a cookie sheet (preferably double layer). Bake for approximately 15 – 20 minutes. Pour additional sauce over meatballs according to taste and serve.

Nutrition Facts

Serving size: 3 Meatballs ( 2 inch ) Servings per recipe 6

Amount Per Serving

Calories 120 Fat Calories 4 Protein 19g Carbohydrate 8g Fat less than 1.0g

High Protein MUFFINS

1 Cup Protein Powder ( 71g vanilla ) 1 1/2 Cups Thick Old Fashioned Oatmeal (126g) 1 Tablespoon Cinnamon (6g) 1 Teaspoon Vanilla Extract (5g) 1 1/2 Sweet Potatoes (171g) 36 Golden Raisins (37.5g) 1 Tablespoon Baking Powder (14g) 12 Egg Whites (396g)

Ingredients:

Preparation

Step1: Soak Raisins for at least 4 hours. Step2: Peel 2 Sweet Potatoes. Step3: Cut in half (lengthwise) Step4: Bake with flat side down, 1 hour 30 minutes @285 degrees. Step5: Blend Oatmeal until completely Powder.

Recipe:

Step 1: Pre-Heat oven to 330 degrees. Step 2: Spray muffin tray with low or non-fat cooking oil. Step 3: Mix the oat powder, the Protein Powder, the cinnamon, and the baking powder in a bowl. Step 4: Blend 12 egg whites with 3 sweet potato halves. Step 5: Mix all ingredients thoroughly. Step 6: Add raisins, mix gently but quickly. Step 7: Immediately pour batter into the muffin tray in order for the muffins to be able to continue to rise. Step 8: Bake 35 minutes. Step 9: Go get a great workout and eat one as soon as you finish.

High Protein PANCAKES

DELICIOUS!, ALL NATURAL!, LOW CARBOHYDRATE!, LOW CALORIE!, WHEAT FREE!, AND FAT-FREE!

Nutrition Facts

Serving size: 1 Muffin ( 3 inch ) Servings per recipe 6

Amount Per Serving

Calories 120 Fat Calories 4 Protein 19g Carbohydrate 8g Fat less than 1.0g

1 Cup Protein Powder ( 71g vanilla ) 1 Tablespoon Cinnamon (6g) 1 Teaspoon Vanilla Extract (5g) 1 Sweet Potato (171g)

1 Tablespoon Baking Powder (14g) 10 Egg Whites (396g) 10 Ounces Water

Ingredients:

Preparation

Step1: Peel 2 Sweet Potatoes. Step2: Cut in half (lengthwise) Step3: Bake with flat side down, 1 hour 30 minutes @285 degrees.

Recipe

Step 1: Pre-Heat skillet to medium temperature. Step 2: Spray skillet with low or non-fat cooking oil. Step 3: Mix the Protein Powder, the cinnamon, and the baking powder in a bowl. Step 4: Blend 10 egg whites with the 2 sweet potato halves. Step 5: Mix all ingredients thoroughly. Step 6: Immediately pour batter into the skillet. Step 7: Cook 2-3 minutes first side, then 1 1/2 minutes for the second side.

Nutrition Facts

Serving size: 2 Pancakes ( 6 inch ) Servings per recipe 5

Amount Per Serving

Calories 174 Fat Calories 15.3 Protein 31g Carbohydrate 8g Fat less than 2.0g

35

Too Good to be True’ Pizza’

DELICIOUS!, ALL NATURAL!, LOW CARBOHYDRATE!, LOW CALORIE!, WHEAT FREE!, AND FAT- FREE!

4 Wasa Light Rye Crackers 2 Cups Healthy Choice Fat Free Pizza Cheese 1 Chicken Breast 1/2 Medium Onion 2 Tablespoons of ‘Pizza’ Seasoning (no salt, msg) 1 1/2 Cups Fat Free Tomato Sauce

Makes 4, 2 inch by 4inch slices.

Recipe:

Lay the 4 crackers in a row beside each other in a microwaveable plastic container or plate. Spread the tomato sauce evenly on to the crackers. Next sprinkle the chopped vegetables over the crackers. Use any other vegetables if you want. Place the cheese evenly, use as much as you want. Microwave for 2 minutes 30 seconds or put in a toaster. That’s it! Makes 4 Slices.

High Protein Quiche

Nutrition Facts

Serving size: 1 Slice Servings per recipe 4 Slices

Amount Per Serving

Calories 176 Fat Calories 4 Protein 26g Carbohydrate 11g Fat less than 1.0g

Ingredients: 1 Cup Protein Powder ( vanilla )

1 1/2 Cups Thick Old Fashioned Oatmeal 4 oz. Water 6 Egg whites 1 Cup of Chopped Broccoli

1/2 Cup of Chopped Onion 1 Cup of Sliced Mushrooms 1 Cup of shredded Non-Fat cheddar

Makes 1, 9 inch quiche

Step1: Pre-heat oven to 400 degrees. Step2: Blend the dry oatmeal until powdered. Step3: Mix the oatmeal and 2/3 cup of Key Pro in a bowl. Step4: Add the egg whites and vanilla extract and mix thoroughly until it becomes a sticky dough consistency. Step5: Spray a 9-inch pie pan with some low fat cooking spray. Step6: Spread the dough evenly on to the pie pan. Step7: Bake crust 20-25 minutes. Step8: Mix the eggs, chopped onions, broccoli, and mushrooms. Step9: Pour the mixture into the pie pan. Step10: Sprinkle the cup of non-fat cheddar on top. Step11: Bake for 30-45 minutes @ 375 degrees.

Nutrition Facts

Serving size: 1 slice ( 1/8 of the pie ) Servings per recipe 8 Amount Per Serving

Calories 171 Fat Calories 13.5 Protein 24g Carbohydrate 13g Fat less than 1.5g

High Protein Super Shakes

Banana Blast

Ingredients:

1 Serving Protein ( vanilla or chocolate )1 Banana 10 oz. Water / 5 Pieces ice 1 Tablespoon Liquid Carnitine

Berry Bliss

Ingredients:

1 Serving Protein ( vanilla or chocolate ) 1 Cup Vanilla Dannon Lite 1 Cup of frozen unsweetened berries your choice 10 oz. Water / 5 Pieces ice

Papaya Dream

Ingredients:

1 Serving Protein( vanilla or chocolate )1 Cup Vanilla Dannon Lite 1 Fresh ripe Papaya or 3 Tbs concentrate 10 oz. Water / 5 Pieces ice 1 Tablespoon Liquid Carnitine

Mango Dream

Ingredients:

1 Serving Protein( vanilla or chocolate )1 Cup Vanilla Dannon Lite 1 Fresh ripe Mango 10 oz. Water / 5 Pieces ice 1 Tablespoon Liquid Carnitine

Nutrition Facts

Serving size: 1 Shake Servings per recipe 1 Amount Per Serving

Calories 218 Fat Calories 5.4 Protein 28g Carbohydrate 27g Fat less than 1.0g

Nutrition Facts

Serving size: 1 Shake

Servings per recipe 1

Amount Per Serving

Calories 216 Fat Calories 9.7 Protein 31g Carbohydrate 21g Fat less than 1.0g

Nutrition Facts

Serving size: 1 Shake Servings per recipe 1 Amount Per Serving

Calories 290 Fat Calories 10.2 Protein 31g Carbohydrate 20g Fat approx. 1.0g

Nutrition Facts

Serving size: 1 Shake Servings per recipe 1 Amount Per Serving

Calories 290 Fat Calories 10.2 Protein 31g Carbohydrate 42g Fat approx. 1.0g

High Protein Taco’s

Ingredients:

1 Cup Protein Powder ( 71g vanilla ) 2 Cups Non Fat Cheddar Cheese (116g) 2 Pre- cooked Chicken Breasts (224g) 3 Cups shredded lettuce (128g) 8 Tablespoons Salsa (120g) 5 Egg Whites (165g) 5 Ounces Water 1/2 Cup Oatmeal (40g dry)

Recipe makes 8 Taco’s

Recipe for Taco shell’s

Step 1: Pre-Heat skillet to medium temperature. Step 2: Spray skillet with low or non-fat cooking oil. Step 3: Mix the Protein Powder and the oatmeal in a bowl. Step 4: Add the 5 egg whites and 5 ounces of water. Step 5: Mix all ingredients thoroughly. Step 6: Immediately pour batter into the skillet. Step 7: Cook 2 minutes first side, then 1 minute for the second side. Step 8: Repeat steps 6, 7, and 8, until 8 shells are made. Step 9: Cut the chicken breasts into 1/4 inch cubes. Step10: Prepare each Taco by putting the lettuce, then the chicken, then the cheese and fold each one. Step11: Heat Taco’s until the cheese melts in oven or toaster. Step12: Add salsa according to taste. Enjoy!

TUNA CAKES

DELICIOUS!, ALL NATURAL!, LOW CARBOHYDRATE!, LOW CALORIE!, WHEAT FREE!, AND FAT-FREE!

3 Cans (5 oz.) Low Sodium Tuna 2 Scoops of Egg Protein Powder or 6 egg whites 1 Red Apple 1 Medium Onion 1 Tablespoon of ‘Jerk’ or Nacho Seasoning 1 1/2 Cups Old Fashioned Oatmeal

Makes 6, 5 inch diameter cakes.

Recipe:

Pre-heat oven to 400 degrees. Rinse tuna by straining thoroughly. Chop the apple and onion into 1/4 inch pieces. Blend oatmeal until it becomes powdered consistency. Mix all ingredients in a bowl thoroughly, add a small amount of water if necessary. Divide mix into 6 equal portions. Mold with your hands into ‘meatballs’ into 6 equal portions. Flatten into patties with centers slightly thinner than edges on a cookie sheet (preferably double layer). Season the tops of the patties by sprinkling additional seasoning. Also put 6-8 drops of Worschestire sauce on each of the cakes for additional flavor. Bake for approximately 25 minutes.

Nutrition Facts

Serving size: 1 Taco ( 6 inch diameter ) Servings per recipe 8 Amount Per Serving

Calories 176 Fat Calories 9.9 Protein 33g Carbohydrate 6g Fat less than 1.0g

Nutrition Facts

Serving size: 1 Tuna Cake ( 5 inch diameter ) Servings per recipe 6 cakes

Amount Per Serving

Calories 120 Fat Calories 4 Protein 19g Carbohydrate 8g Fat less than 1.0g

Strawberry-Kiwi Mini-MUFFINS

Ingredients:

1 Cup Protein Powder ( 71g vanilla ) 1 1/2 Cups Thick Old Fashioned Oatmeal (126g) 1 Tub Strawberry-Kiwi Crystal light 1/3 Cup Unsweetened Carob Chips ( optional ) 1 Tablespoon Baking Powder (14g) 10 oz. Water 4 Egg Whites (132g)

Pre-Preparation

Blend Oatmeal in a blender until it becomes completely powder.

Recipe

Step 1: Pre-Heat oven to 330 degrees. Step 2: Spray muffin tray with low or non-fat cooking oil. Step 3: Mix the oat powder, the Protein Powder, and the baking powder in a bowl. Step 4: Blend 4 egg whites with the Crystal light and 10 oz. water.

Step 5: Mix all ingredients thoroughly. Step 6: Fill each compartment of the muffin tray half way. Step 7: Add 3 Carob chips to each compartment. Step 8: Finish filling each of the muffin compartments. Step 9: Put 3 Carob chips on top of each muffin. Step 10: Bake 25 minutes for mini muffins, 40 minutes for standard size muffins.

Nutrition Facts

Serving size: 1 Muffin ( 1 1/2 inch diameter ) Servings per recipe 36

Amount Per Serving

Calories 21 Fat Calories 0 Protein 3g Carbohydrate 2g Fat less than 0.21g

Turkey Meatloaf

DELICIOUS!, ALL NATURAL!, LOW CARBOHYDRATE!, LOW CALORIE!, and WHEAT FREE!

1 lb. Chopped Lean Turkey Meat 3 Granny Smith Apples 3 Medium Onion 8 oz. Carrots

6 Stalks Celery 3 Cups Enrico’s traditional fat free tomato sauce 2 Tablespoons of ‘Spike’ Seasoning

Makes (1) – 6” x 10”, one and one half inch thick meatloaf.

Recipe:

Pre-heat oven to 450 degrees. Chop the apple, celery and onion into 1/4 inch pieces. Add one cup of tomato sauce. Mix all ingredients in a bowl thoroughly. Mold with your hands into a free standing ‘meatloaf’ on a cookie sheet (preferably double layer). Pour the remaining two cups of tomato sauce on the top of the loaf. Spread evenly across the entire top of the loaf. Heavily sprinkle the ‘spike’ seasoning across the entire top of the meatloaf. Bake, on the lowest rack in the oven, for approximately 1 hour and15 minutes .

Nutrition Facts

Serving size: 1 Slice ( 3 x 3 inch square ) Servings per recipe 6 slices

Amount Per Serving

Calories 222 Fat Calories 27 Protein 27g Carbohydrate 11g Fat less than 3.0g

REAL Tuna Sausage Pizza

DELICIOUS!, ALL NATURAL!, LOW CARBOHYDRATE!, LOW CALORIE!, WHEAT FREE!, AND LOW-FAT! 3 Cans (5 oz.) Low Sodium Tuna

2 Scoops of Egg Protein Powder or 6 egg whites 1 Medium Onion 1 1/2 Cups Old Fashioned Oatmeal 3 Cups low-fat mozzarella cheese

3 Cups Enrico’s traditional fat free tomato sauce 1 Link fresh turkey sausage

Makes (1) 12 inch diameter pizza.

Recipe:

Pre-heat oven to 450 degrees. Rinse tuna by straining thoroughly. Chop the onion into 1/4 inch pieces. Blend oatmeal until it becomes powdered consistency. Mix all ingredients in a bowl thoroughly, add one cup of tomato sauce. Mold with your hands into a pizza dough consistency. Flatten the dough with the center thinner than ‘crust’ edge on a pizza tray or preferably a pizza stone. Bake the crust for 30 minutes. Slice the sausage thinly. Remove the crust from the oven. Spread the remaining two cups of tomato sauce on to the center of the pizza. Spread the chopped onion evenly. Sprinkle the mozzarella cheese evenly. Spread the sausage evenly across the center of the pizza crust. Finish baking for approximately 25 minutes.

Confetti Protein Fiber Salad

DELICIOUS!, ALL NATURAL!, LOW CARBOHYDRATE!, LOW CALORIE!, WHEAT FREE!, AND LOW-FAT!

Salad Vegetables: 3 Stalks of Celery 3 Stalks of Broccoli 1/8 Head Red Cabbage 1/2 Head Red Leaf Lettuce 3 Carrot 2 Apple 8 Radish 1 Tbs Sunflower seeds 1 Tbs Sesame seeds

Dressing Ingredients: 4 Tbs Bragg’s Liquid Amino’s 1 Cup Red Wine Vinegar 4 Tbs of Protein Powder 1 Tbs Miso (optional)

Makes (4) 4 – Cup Servings of salad.

Dressing preparation: Blend the Bragg’s Liquid Amino’s, the Red Wine Vinegar, the Protein Powder, and the optional Miso in an ordinary blender. Chill for approximately a half hour.

Salad vegetable preparation: Chop the apple and celery. Use a smart chopper or similar device. Shred the cabbage, carrots, radish, and broccoli (with the stems). Use a salad shooter or equivalent. Tear the red leaf lettuce or similar green by hand . Add the seeds to the dressing, then toss salad until all vegetables are mixed thoroughly. Makes 4 servings.

Nutrition Facts

Serving size: 1 Slice ( 12 inch pizza ) Servings per recipe 6 slices

Amount Per Serving

Calories 283 Fat Calories less than 36 Protein 30g Carbohydrate 28g Fat less than 4.0g

Nutrition Facts

Serving size: 4 Cups of salad Servings per recipe 4

Amount Per Serving

Calories 200 Fat Calories less than 36 Protein 23g Carbohydrate 22g Fat less than 4.0g

40

Confetti Health Slaw Salad

DELICIOUS!, ALL NATURAL!, LOW CARBOHYDRATE!, LOW CALORIE!, WHEAT FREE!, AND FAT- FREE!

Salad Seeds: ( optional ingredients ) Sesame seeds Sunflower seeds Pumpkin seeds

Salad Vegetables: 3 Stalks of Celery 3 Stalks of Broccoli 1/8 Head Red Cabbage 1/8 Head Green Cabbage 3 Carrot 2 Apple 8 Radish

Dressing Ingredients: 4 Tbs Bragg’s Liquid Amino’s 1 Cup Apple Cider Vinegar 4 Tbs of Protein Powder

Makes (4) 4 – Cup Servings of Health Slaw salad.

Dressing preparation:

Blend the Bragg’s Liquid Amino’s, the Apple Cider Vinegar, the Protein Powder, and the

optional Miso in an ordinary blender. Chill for approximately a half hour. Salad vegetable preparation:

Chop the apple and celery. Use a smart chopper or similar device. Shred the red cabbage, green cabbage, carrots, radish, and broccoli (with the stems). Use a salad shooter or equivalent.

Add the dressing, then toss salad until all vegetables are mixed thoroughly. Makes 4 servings.

Nutrition Facts

Serving size: 4 Cups of salad Servings per recipe 4

Amount Per Serving

Calories 172 Fat Calories less than 9 Protein 22g Carbohydrate 21g Fat less than 1.0g