Ingredients

• 1 scoop vanilla whey protein powder
• 1 tsp cinnamon
• 1 tsp of nutmeg
• Dash of vanilla extract
• 2 to 4 tbsp of water
• 4-8 ice cubes
• 1 ripe medium sized banana (optional)
• 2-4 tbsp of unsweetened almond milk

Directions:

1.)    Add water, protein powder, banana, cinnamon, nutmeg and ice cubes in a blender.
2.)    Mix, serve and drink. Top with some ground nutmeg if you would like.

Nutrition Facts:

Serving size: 1 Shake
Carbohydrates: 25g
Protein: 24g
Fat:  3g
Total Calories: 250

Ingredients: 

• 1 Scoop Vanilla Protein Powder
• 1-2 tbsp of unsweetened cocoa powder
• 1/2 cup of black organic coffee
• 4 tbsp of raw or organic milk if you can handle lactose. If not just use water.
• Banana (Optional)
• 3-5 ice cubes

Note: If you have chocolate protein powder you can choose whether you want the extra cocoa powder or not to make it double chocolate.

Directions:

1. Put all liquids into the blender.
2. Add in all dry ingredients, ice cubes and fruit.
3. Blend until it is mixed and smooth.
4. Place in freezer for 5 minutes.
5. Drink.

Nutrition Facts:

Carbohydrates: 5g (32g with medium sized banana)
Protein: 24g
Fat: 4g
Calories: 170 calories (270 calories with medium sized banana)

Ingredients:

• 1/2 cup plain oats
• 1 scoop of vanilla protein powder
• 1 whole egg
• 1/2 cup of blueberries
• Extra virgin coconut oil as needed
• 4 tbsp of water

Directions:

1. Add the 1/2 cup of plain oats, 1 scoop of vanilla protein powder and 4 tbsp of water into a large bowl.
2. Stir until the consistency of muffin batter or a little thicker
3. Use a spray on muffin pan to keep them from sticking to it
4. Fill each muffin tin halfway up and then drop in the blueberries
5. Bake at 315 degrees for 6-8 minutes (the top should be a little gooey, if not they will be dry)
6. Let them sit for 2 to 5 minutes
7. Take them out of the pan and devour

Nutrition Facts:

Serving size: 3 muffins
Carbohydrates: 37g
Protein: 24g
Fat: 8g

Total Calories: 404 for 3 muffins

Ingredients:

• 2 quarts chicken stock
• 4 carrots, chopped
• 4 stalks celery, chopped
• 1/2 yellow onion, chopped
• 3 medium sized boneless, skinless,chicken breasts cut into pieces
• 1 tbsp of extra virgin coconut oil
• 1/2 cup brown rice uncooked measure (Optional)
• Salt and pepper to taste

Directions:

1. Salt and pepper the chicken chicken breast. Bake it in the oven at 330 degrees Fahrenheit for 30 minutes or so that it stays very tender.
2. Heat broth in a large saucepan on medium.
3. As the broth begins to bubble, add vegetables and rice.
4. Reduce heat to low, cover and simmer for 20 minutes, until rice is tender, stirring occasionally.
5. Add cooked chicken, stir into soup, then cover and cook for 2-3 minutes.

Nutrition Facts:

Servings: 3
Carbohydrates: 17g
Protein: 20g
Fat: 2g
Total Calories: 250

Ingredients:

• 1 scoop of chocolate whey protein powder
• 1 to 2 tbsp of peanut butter
• 1 to 2 tbsp of water

Directions:

1.  Pour 1 scoop of chocolate protein powder into a cup or small bow.
2. Add around a tbsp of water to the mix until it is the consistency of peanut butter. (It will be hard to mix at first)
3. Stir in the tbsp of nut butter.
4. Put in the microwave on high for about 5 to 15 seconds. (or so it stays gooey) You should not be able to pick it up. Again, it should look somewhat like hot fudge. Eat this with a spoon!
5. Devour

Serving Size: 1 Brownie
Carbohydrates: Close to 0g depending on the protein powder
Protein: 24g
Fat: 8g
Total Calories: 194 calories

Ingredients:

• 1/2 cup plain oats
•  1 scoop of vanilla protein powder
• 1 egg
• Handful of raisins
• Large dash of cinnamon

Directions:

1.)    Pre-heat oven to 325 degrees.
2.)    Add all of the ingredients into a large bowl.
3.)    Stir until completely mixed and consistent.
4.)    Form 3 round cookies and put onto a baking sheet.
5.)    Place in the oven for 5-7 minutes.
6.)    Consume.

Note: They taste better when they are a little gooey.

Nutrition Facts:

Serving Size: 1 cookie
Carbohydrates: 12
Protein: 10
Fat: 1g

Calories: 130

Ingredients:

Chocolate Whey Protein (100 calories)
1 tbsp of coconut oil (120 calories)
8-10 ice cubes
1/2 cup of unsweetened almond milk (20 calories)
Banana (optional)

Directions

1.)    Add water, protein powder, almond milk, coconut oil, and ice cubes in a blender.
2.)    Mix, serve and eat.

240 calories without the banana

Ingredients

1 scoop of Vanilla Whey Protein
1 whole egg (or 2 egg whites if you prefer)
1-2 tbsp of butter or coconut oil
Large Dash of Cinnamon
1-2 tbsp of oats and water
Fresh Blueberries
Natural Peanut butter to top (if you would like)

Directions

1.)  Heat pan to medium heat
2.)  Base pan with non stick option of choice
3.)  Combine the egg, blueberries, oats, scoop of whey cinnamon and water together in a blender or bowl (mix until they are the consistency of pancakes)
4.)  Pour over pan
5.)  Cook both sides of pancake until done (check frequently they cook fast)
6.)  Place on plate and top with whatever desired.

Nutrition Facts:

Whey (100 calories)
Egg (70 calories)
1 Tbsp of Butter (120 calories)
2 Tbsp of oats (20 calories)
Blueberries (30 calories)

Total: 340 calories

Ingredients:

• 12-15 Ice cubes
• 1 scoop of any flavor protein powder
• 2 tbsp of water
• 1to 2 tbsp of natural almond or nut butter
• 1 medium sized banana (if wanted)

Add the 2 tbsp of water, scoop of chocolate protein powder, 8-12 ice cubes, and 1 to 2 tbsp of almond butter.  Mix in a blender that can crush ice and enjoy!

Nutrition facts:

1 scoop of protein powder: 120 calories
1 tbsp of peanut butter 90 calories
Total Calories: 210
Banana: 120 calories if wanted (will total 330 calories)