Cut 4 thin slices of chicken or turkey breast. Put the slices between two pieces of wax paper or plastic wrap/foil and gently pound with a mallet until very thin. Trim the pounded breast until it is roughly a rectangle. Put the rest of the turkey breast in the blender, add the spinach, 1 egg, nutmeg, fresh black pepper and salt and blend. Distribute the turkey mixture over the slices of Turkey. Roll them tightly and wrap in a plastic foil [...]
Raspberry Chocolate Protein Cookies
Directions: Pre heat oven at 180°C Mix all ingredients together you can make 10 cookies by putting 10 ‘balls’ on a baking paper Or you can use silicone cupcakes and make 10 raspberry chocolate protein cupcakes. This will be the same. Bake in the oven at 180°C for 25 minutes It’s important to let them cool completely before eating them. When they’re still warm they tend to be too soft / liquidy [...]
Chocolate Protein Pancakes
Mix all the ingredients together in a bowl (It should be somewhat runny/liquid). Spray a skillet with non-stick spray and heat to medium. Pour the mixture into the skillet and spread it out with a spoon to a pancake shape or a few smaller pancakes (or make them in a special pan for little pancakes). Cook for a few minutes until you can shake the pancake free in the pan. Flip and cook the other side [...]
High Protein Cheesecake Cups
A friend of mine once called cheesecake the “Holy Grail of Desserts.” In my mind this recipe is a sort of holy grail in that it is has all of the best recipe characteristics: easy, fast (no-bake!), requires just a few ingredients, low in carbs/sugar/calories, and the end result tastes…. incredible. It’s that simple. Top your cheesecakes any way you like! With strawberies, jam, a squiggle of Hershey’s [...]
Banana Chocolate Chip Protein Pancakes
A high protein breakfast is the way to go if you’re interested in weight loss, stable blood sugar, and great energy. This healthy protein pancake recipe fits the bill. Blend all the ingredients except chocolate chips in a blender, and process until smooth, about 30 seconds. Pour half of batter into heated skillet, and sprinkle with 1 tablespoon mini chips. Flip when the bottom of pancake is golden, and cook [...]
Chocolate Oatmeal Power Cookies
Like many people looking for protein rich portable meals, I eat a fair amount of protein bars. But I also have found that little time invested in the kitchen can yield some great tasting and less expensive alternatives. Here’s a recipe for cookies that actually make a great protein + healthy carb meal that’s ideal for post-workout nutrition or breakfast on the run. If your goals include weight loss, making them [...]
Double Chocolate Bran Muffins
Homemade, easy to make, quick chocolate bran muffins are a delicious, yet healthy treat. This recipe comes straight from the pages of Georgie’s second book Fuel Up. Per serving: 97 calories, 2 g total fat, 1 g saturated fat, 18 mg cholesterol, 16 g total carbohydrate, 3 g dietary fiber, 4 g sugar, 5 g protein, 261 mg sodium. Bake 9-10 minutes or until tops spring back lightly when touched. Allow to cool completely [...]
Lemon Poppy Protein Bars
Georgie was tempted to call this one Lemon Poppy Cake. But with 30% calories from protein (and all the people looking for homemade protein bars) he decided to go with calling them Lemon Poppy Protein Bars. Either way, this is tasty enough to enjoy as a sweet dessert, and healthy enough to enjoy without an ounce of guilt, even for breakfast. Makes 12 servings Per serving: 125 calories, 3 g total fat [...]
Chocolate Chippers
Imagine a cross between a chocolate chip cookie and a chocolate chip muffin. (But it’s a low fat, whole-grain cross of course.) One chocolate chipper is a guilt-free way to satisfy a sweet tooth or kick a chocolate craving – but I suggest keeping extras in the fridge or freezer so you aren’t tempted to eat them all! Per serving: 114 calories, 4 g total fat, 0 g saturated fat, 0 mg cholesterol, 18 g total carbohydrate [...]
Chocolate Peanut Butter Protein Bars
There are plenty of reasons to make your own protein bars. First, it’s economical! You’ll save a lot of money, particularly if you have a habit of buying single bars one a time. Even better, you can customize your bars to your taste preferences, avoid any allergens, and leave out ingredients you don’t want. You can make a bar with high quality protein, whole grains, real nuts or fruit, flaxseeds, whichever sweetener you [...]
