Prince

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Protein Fudge Nuggets
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These are great to take to the gym as a post-workout treat
or just for a snack to eat between meals. When you are trying
to gain weight many of you really need to packing in the calories
so you need calorie dense foods. These chocolate treats have
it all.


8 scoops chocolate protein powder

1 cup oatmeal (can be ground depending on the consistency you'd like)

1/3 cup natural peanut butter

3 tbsp honey

½ cup milk

3 tbsp crushed peanuts

First mix together the protein powder, oatmeal, peanut butter,
honey and milk. Form into small balls and then roll in the
crushed peanuts to finish. Note that these can easily be
frozen in plastic bags and consumed on a later date.


Nutritional Info (1/10 of the recipe)

234 calories

6.7 grams fat

18 grams carbohydrates

25 grams protein



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Pumpkin Pancakes
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When you're craving a good home-made pancake breakfast, give
these a try. They are filled with slow digesting carbohydrates
that will keep your blood sugar steady throughout the morning.

¼ cup oats

1/3 cup canned pumpkin

5 egg whites

1 tbsp ground flax

½ tbsp cinnamon

Splenda to taste


First heat a frying pan until hot and then reduce to medium
temperature. After mixing together all the ingredients drop
by spoonful onto the plan, flipping when bubbles start to form.


Makes about 5 - 4" pancakes.

Nutritional Info (per recipe)

217 calories

23 grams protein

26 grams carbohydrates

4 grams fat



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Protein Jell-O
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When you're craving something sweet but are on a very low
carb diet, there often is not a lot of options. This recipe
is the perfect dessert that will give you plenty of protein
and not much else. Great for those on a very strict diet.


1 package sugar-free Jell-O (any flavor)

1 scoop Syntrax Nectar protein powder (any flavor - to match Jell-O)

Mix 1 cup boiling water with the Jell-O powder then stir in
one scoop of the protein powder until dissolved. Once that's
finished, mix in one cup of cold water and allow to set. Serve
with low fat Cool Whip if desired.



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Blueberry Cookies
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Everyone needs a good cookie now and then but not everyone
needs the damage to their diet. Luckily with these not only
will you be getting a great dose of protein, you will be
getting plenty of antioxidants from the blueberries.


2 scoops vanilla protein powder

4 egg whites

½ cup oats

1 cup blueberries


First combine all three ingredients so they are blended well.
Then mix in blueberries and drop by the spoonful onto a greased
cookie sheet. Bake at 375 degree Celsius for approximately
thirteen minutes. Makes 10 cookies.

Nutritional Info (per cookie)

54 calories

6.5 grams protein

0.7 grams fat

5.5 grams carbs



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Protein Waffles
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These are a very convenient way to get your protein and carbs
in. They make for the perfect transportable post-workout meal
if you would rather do something other than a shake. To make
a complete meal out of them, spread some peanut butter between
two waffles.


1.5 scoops of vanilla protein powder (note that other flavors
can be used if desired)

1/3 cups of cooked oats (cooked in the microwave with slightly
more water than called for)

1 egg white

1/8 tsp (or a few drops) of maple extract

1/8 tsp of baking powder

2 Tbsp sugar free maple syrup (optional)


Combine all the ingredients into a sticky batter and then
pour into a waffle iron. Cook as usual, until golden brown.
Drizzle with sugar free maple syrup if desired.


Nutritional Info (per recipe)

300 calories

41 grams protein

5 grams fat

22.7 grams carbs



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to eat and in what amounts, and for long enough to gain a solid
10-20 pound of LEAN muscle mass, then you need to get yourself
a copy of my complete muscle building course which includes
thirteen 84 day meal plans at every caloric level:
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Mista

Protein Fudge Nuggets

vortrit

Those look pretty good. I think I'll make the blueberry cookies. Thanks Prince.

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Lacoste

Whoa, the blueberry cookies sound amazing! Loving the macros on those, and I'm on a cut!