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Makes 1 Serving
Ingredients
Directions
• 1. In a big bowl, mix All the ingredients (except for the frozen
blueberries)
• 2. Cook in a microwave for about 3-4 minutes (cooking time vary
from one microwave to the other) - stir the mix 2 minutes after
cooking has started (so the mix doesn't stick or create chunks)
• 3. Once the mix is cooked, add the frozen blueberries, mix
everything and enjoy :)
Nutritional Facts
(Per Serving)
• Calories: 580
• Protein: 52g
• Carbohydrates: 57g
• Fat: 16g
Apple & Cinnamon High Protein Muffins
Makes 1 Serving (About 3 Muffins)
Ingredients
Directions
• 1. In a blender, mix All the ingredients (except for the diced apple),
blend until the mix get thick
• 2. Add the diced apple and stir (with a spoon or spatula)
• 3. Poor the mix in a muffin cooking pan, Cook at 350 degrees F
until cooked (about 30mins)
Nutritional Facts
(Per Serving)
• Calories: 598
• Protein: 51g
• Carbohydrates: 65g
• Fat: 13g
High Protein Pancakes
Makes 1 Serving (6 pancakes)
Ingredients
Directions
• 1. First heat a frying pan until hot and then reduce to medium
temperature.
• 2. After mixing together all the ingredients in a blender, spray some
pam (or other cooking spray), drop by spoonful onto the plan,
flipping when bubbles start to form.
• 3. Make about 6 pancakes.
Nutritional Facts
(Per Serving)
• Calories: 259
• Protein: 30g
• Carbohydrates: 26g
• Fat: 4g
Dave's Famous Turkey Meat Loaf
Makes 6 Servings
Ingredients
Directions
Nutritional Facts
(Per Serving)
• Calories: 393
• Protein: 46g
• Carbohydrates:
14g
• Fat: 17g
Baked Crispy Chicken Nuggets
Makes 6 Servings
Ingredients
Directions
Nutritional Facts
(Per Serving - 4 Nuggets)
• Calories: 100
• Protein: 12g
• Carbohydrates: 7g
• Fat: 3.5g
Roasted Chicken Breast with Spinach and
Walnuts Stuffing
Makes 4 Servings
Ingredients
Directions
(Per Serving)
• Calories: 407
• Protein: 55g
• Carbohydrates: 4g
• Fat: 19g
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Banana Maple Protein Snack Wraps
Makes 1 Serving
Ingredients
Directions
Nutritional Facts
(Per Serving - 1 Wrap)
• Calories: 479
• Protein: 33g
• Carbohydrates: 52g
• Fat: 15g
High Protein Fudge Bars
Makes 5 Bars
Ingredients
Directions
Nutritional Facts
(Per Serving - 1 Bar)
• Calories: 452
• Protein: 50g
• Carbohydrates: 36g
• Fat: 12g
Lemon Cheesecake
Makes 2 Servings
Ingredients
Directions
Nutritional Facts
(Per Serving)
• Calories: 324
• Protein: 57g
• Carbohydrates: 8g
• Fat: 7g
Strawberry Meringues
Makes 2 Servings
Ingredients
• - 6 egg whites
• - 1/4 tsp cream of tartar
• - 2 cups sliced strawberries
• - 2 tbsp Splenda
• - 4 scoops vanilla or strawberry protein powder
Directions
Nutritional Facts
(Per Serving)
• Calories: 330
• Protein: 52g
• Carbohydrates:
20g
• Fat: 4g