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Pumpkin Spice Protein Flax Waffles
Don’t overthink a simple meal. Just add water to your favorite protein powder, flax, and oats and with a little spice you’re in for a nutritious breakfast.
WHAT YOU’LL NEED:
coconut oil (to grease waffle maker)
1 scoop cup vanilla protein powder
½ cup oats
1 medium banana mashed
2 tbsp ground flax
¼ cup pumpkin puree (canned is ok, look for BPA free)
spice: 2 tsp pumpkin pie spice
Toppings to try: 1/4 cup Nutiva coconut manna, ¼ cup cottage cheese, or ¼ cup cream cheese.
DIRECTIONS:
Using a waffle maker, lightly brush griddle with coconut oil. Combine all ingredients to make a creamy batter. Pour mixture over waffle maker and cook until waffles are a golden brown.
Makes 2 servings.
MACROS:
Protein: 23g
Carbs: 50g
Fats: 7g
FEATURED WORKOUT: ULTRAFIT LEAN MASS PROGRAM>>
2 of 7
Barbecue Lentil Stew
Making homemade soup doesn’t have to be intimidating or time-consuming. Let a pressure cooker take the pressure off you completely. Just add ingredients, set the dials, and return to a delicious meal hours later.
WHAT YOU’LL NEED:
1 cup dry lentils
5 oz. fresh spinach
½ large onion
4 garlic cloves
2 tbsp olive oil
2 carrots
4 cups vegetable broth
2 bay leaves
2 celery ribs
1 tsp ground cumin
salt and pepper to taste
½ cup your favorite barbecue sauce
DIRECTIONS:
Add all ingredients into your pressure cooker, allow to cook for 20 minutes, remove the bay leaves and enjoy!
MACROS:
Protein: 13g
Carbs: 35g
Fat: 6g
3 of 7
Open-Faced Nut Butter Toast
It’s time to challenge your simple PB&J standby with this flavorful new twist on an old staple. One bite of this protein packed snack and you’ll never go back.
WHAT YOU’LL NEED:
2 slices whole wheat toast
peanut butter (or your favorite nut butter)
1 banana, sliced
raw honey
1 oz feta cheese
DIRECTIONS:
Warm your slices of bread in a toaster, spread nut butter evenly on each piece, place banana slices on the butter, sprinkle some feta, drizzle some honey and enjoy!
MACROS:
Protein: 14g
Carbs: 44g
Fats: 24g
4 of 7
15-Minute Sloppy Joes
Don’t waste time slicing anything this football season. Instead, simply employ the help of a food processor to make hassle-free meals like this all-American fave.
WHAT YOU’LL NEED:
1 cup Beyond Meat “Feisty Crumble” ground beefless beef
¼ cup chopped onion
¼ cup green pepper
1 carrot
1 stalk celery
¼ cup water
Condiments : 1 cup ketchup, 2 tsps mustard, 2 tsp Worcestershire sauce
Spice: ½ tsp garlic powder, ½ tsp onion powder, ½ tsp salt, pepper to taste.
whole wheat buns
DIRECTIONS:
Put all veggies through a food processor. Combine remaining ingredients and quickly toss around mixture in a skillet until onions brown to your liking and voila! You’re good to go. You can cut your cook-time in half by using heat-and-eat meat like Beyond Meat’s ground “beef” which requires less time over a flame as regular meat.
MACROS:
Protein: 38g
Carbs: 54g
Fats: 14g
5 of 7
Hearty Artichokes with Garlic and Olive Oil
Don’t miss out on the health benefits of artichokes simply on prep time. With the help of a slow cooker, you can set your chokes to cook while you go about your day, and return to a strong meal rich in antioxidants, dietary fiber, and potassium.
WHAT YOU’LL NEED:
3 artichokes
2 cloves crushed garlic
2 tbsp olive oil
½ fresh squeezed lemon
salt and pepper to taste
add rosemary or thyme for extra flavor
DIRECTIONS:
Clean and cut the tops of the artichokes. Place them stem down in 2 cups of water in your slow cooker. Drizzle mixture of crushed garlic, olive oil, lemon and spice over the tops of the artichokes. Large artichokes take about 6-7 hours to cook, but the magic of a slow cooker means you can set the timer, go about your day, and return hours later and enjoy with favorite protein for a healthy meal.
MACROS:
Protein: 5g
Carbs: 14g
Fat: 6g
6 of 7
Paleo Sweet Potato Chips
Satisfy your snack craving with this homemade, autumn sweet potato recipe. Whether in the oven or a smaller, more compact, countertop convection oven you'll be able to quickly and easily cook up these tasty chips for the perfect bodybuilding snack.
WHAT YOU’LL NEED:
2 large sweet potatoes
2 tbsp coconut oil
2 tbsp dried rosemary
1 tsp salt
DIRECTIONS:
Peel the skin off the sweet potatoes and slice thinly for ultimate crunch. Brush pieces with coconut oil, rosemary and salt and place in a pan with parchment paper. Cook for 10 minutes, flip sweet potatoes, and cook the other side for 10 minutes. Brown and crisp to your liking and serve with chipotle aioli or ketchup.
MACROS:
Protein: 2g
Carbs: 26g
Fat: 2g
7 of 7
Birthday Cake Protein Shake
This easy-to-make shake blended with the richest ingredients goes down easy after any workout.
WHAT YOU’LL NEED:
1 cup shredded coconut meat
8 oz coconut water
1 small banana
1 scoop vanilla protein powder
Spices: 1 tsp turmeric, 1 tsp cinnamon, pinch of ginger, tiny pinch of black pepper, pinch of clove.
ice
DIRECTIONS:
Put your muscles to work and carefully break open a fresh coconut. Pour the coconut water into a blender and with a spoon, scoop out the coconut meat. Add the rest of the ingredients and blend with a little ice for a detoxifying protein smoothie that tastes as good as cake.
MACROS:
Protein: 35g
Carbs: 41g
Fat: 27g
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