Protein-Packed Meals

It’s time to pack on the protein in this week’s recipes!

Along with being essential for the body’s daily processes, proteins help build muscle, especially when you work out. They’re also awesome sources of energy throughout your day.

Here are a few dishes you can piece together to increase your daily protein intake right away.

 

Protein Pumpkin Pancakes

Composed of eggs and almond meal, these pancakes will start your day off with protein and grains. Pumpkin rounds out this delicious morning meal with some added sweetness.

Ingredients

  • 4 large eggs
  • 3/4 of a cup of egg whites
  • 1 can of pumpkin
  • 1 cup of almond meal
  • 1 teaspoon of vanilla extract
  • 1 dash of nutmeg
  • 1 teaspoon of ground cinnamon
  • Cooking spray

Instructions

  1. In a medium bowl, mix all of the ingredients together.
  2. Heat the pancake griddle to medium heat and coat with cooking spray.
  3. Cook each side until brown (about 3 minutes), then flip and cook the remaining side.

Nutritional Facts

Servings: 1

Calories: 255

Fat: 15g

Sodium: 112mg

Carbohydrates: 11g

Fiber: 5g

Protein: 19g

 

Banana Chocolate Protein Bars

Time to create some scrumptious protein bars. You don’t have to bake these protein-powder based snacks at all. Your sweet tooth will love biting into these bars of energy.

Ingredients

  • 1 cup of vanilla protein powder
  • 1/4 of a cup of coconut flour
  • 2 mashed bananas
  • 1/2 of a cup of coconut milk
  • 1/4 of a cup of water (you can use more if needed)
  • 1 teaspoon of vanilla extract
  • 2 tablespoons of mini chocolate chips
  • 1 oz. of dark chocolate (70% cocoa or higher)
  • 1 teaspoon of coconut oil

Instructions

  1. In a medium bowl, combine the protein powder and the coconut oil.
  2. In another medium bowl, mash the bananas. Add the coconut milk, water, and vanilla. Mix until smooth. Add the dry ingredients and mix until fully combined. If the batter is dry, add a few more drops of water. mix in the chocolate chips.
  3. Line a freezer-safe plate with wax paper. Form the dough into 10 bars. Place on the wax paper and put in the freezer for 20 minutes.
  4. In a double boiler over medium-low heat, melt the dark chocolate and coconut oil (make your own double boiler by placing a small saucepan directly in a skillet that has a few tablespoons of water).
  5. Remove the bars from the freezer. Dip in the melted dark chocolate or drizzle the chocolate over the bars. Return to the freezer for 10 minutes until the chocolate has hardened.

Nutritional Facts

Servings: 1

Calories: 183

Fat: 6g

Carbohydrates: 11g

Sodium: 99mg

Fiber: 5g

Protein: 18g

 

Breakfast Parfait

This delectable yogurt treat is filled with vitamins and minerals, in addition to its high content of protein. You can scoop this into a cup to take on-the-go, or fill a bowl for a bigger breakfast.

Ingredients

  • 1/4 of a cup of Greek yogurt, plain, fat-free
  • 1/4 of a cup of low-fat cottage cheese
  • 1 scoop of high-quality strawberry or vanilla protein powder
  • 1/4 of a cup of fresh berries
  • 1 tablespoon of pecan pieces, toasted

Instructions

  1. In a small bowl, use a whisk to combine the yogurt, cottage cheese, and protein powder. Mix until well-incorporated.
  2. Place half of the yogurt mixture into a clear cup. Top with the berries, then the remaining yogurt mixture. Top with pecans.

Nutritional Facts

Servings: 1

Calories: 260

Fat: 6g

Sodium: 307mg

Carbohydrates: 11g

Fiber: 4g

Protein: 38g

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