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protein waffle
Protein waffle:
Protein waffle, my absolute favorite!
The protein waffle recipe is very similar to my 1 carb waffle!! It’s basically the same EXCEPT with oat and peanut butter deliciousness on top!! This protein waffle is one of my “go to” post workout meals, especially after a good cardio session!
It’s very macro friendly with only 370 calories, it’s filling, provides the perfect fuel to help your body recover, and is loaded with nutrients!
I sometimes like to add 1-2 ounces of blueberries on top of the finished product, depending on how i’m feeling, but you can mix it up with anything! Nut butter, fruit, sugar free syrup (also a life savor), nothing at all, or different kinds of oats!
Why: protein waffle
This protein waffle is simple, fast, easy—even if you’re in a hurry—and so so so delicious, you’ll be looking forward to eating it every single morning! Careful though, you’ll get hooked.
The protein I use is Pescience (always) and then the oats I used are these wonderful heaven-sent prepackaged amazingness! They are called ‘oatfit’ or ‘better than oats.’ You can find them at almost any grocery store, for my local Utah peeps, I usually buy them at Smith’s for a pretty decent price!
Prep Time 2 minutes Cook Time 2 minutes Passive Time 4 minutes Servings personIngredients- 1 scoop Protein powder I use my favorite Pescience!
- 1 large egg
- 1 tbs Peanut Butter
- 1 packet oatfit oats BEST OATS EVER
Prep Time 2 minutes Cook Time 2 minutes Passive Time 4 minutes Servings personIngredients- 1 scoop Protein powder I use my favorite Pescience!
- 1 large egg
- 1 tbs Peanut Butter
- 1 packet oatfit oats BEST OATS EVER
Instructions- Measure out 1 scoop of protein and place it in a bowl with one egg
- Mix them together and add water until desired consistency
- Heat up a waffle iron, spray with non-stick spray, and pour in your batter!
- In a separate bowl, add your packet of oatfit oats, put in desired water, and place in microwave for 2-3 min
- pour cooked oats on top of your waffles, measure out peanut butter for on top and EAT!
Recipe NotesThis Protein waffle can make either 2 small waffles or one big one, I always opt for the big one but its all up to you! Enjoy!
Macros: 32.5 P, 26 C, 14.5 F
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Protein Cereal
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Protein Cereal
The best pre-workout meal or just a snack to give you energy and satisfy you!
Prep Time 1 minte Cook Time 1 minute Passive Time 2 minutes Servings PersonIngredients- 4 ounces almond or cashew milk
- 20 grams protein of choice Pescience is mine
- 1 serving serving of your favorite cereal
- 50 grams banana
- 1 Tbs Peanut Butter
Prep Time 1 minte Cook Time 1 minute Passive Time 2 minutes Servings PersonIngredients- 4 ounces almond or cashew milk
- 20 grams protein of choice Pescience is mine
- 1 serving serving of your favorite cereal
- 50 grams banana
- 1 Tbs Peanut Butter
Instructions- Combine milk and protein powder in a bowl and whisk together
- add your cereal
- slice up you banana on top
- spoon out peanut butter and enjoy!
Recipe NotesI love adding the PB to my cereal! I keep it on the spoon and usually eat it separate, its not necessary to make this pre-workout meal amazing though!
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protein waffle
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Easy pumpkin squash soup
The perfect warm, fall favorite during those cold and rainy days:)
Prep Time 30 minutes Cook Time 1.5 hours Passive Time 2 hours Servings peopleIngredients- 1 large can large can of Pumpkin Puree You can opt for an actual pumpkin if you would like
- 1 large large sweet potato
- 1 medium onion
- 1 large large butternut squash
- cup or so chicken broth (I used the powder and put itwater its your preference)
- spices whichever you think will be tasty!
Prep Time 30 minutes Cook Time 1.5 hours Passive Time 2 hours Servings peopleIngredients- 1 large can large can of Pumpkin Puree You can opt for an actual pumpkin if you would like
- 1 large large sweet potato
- 1 medium onion
- 1 large large butternut squash
- cup or so chicken broth (I used the powder and put itwater its your preference)
- spices whichever you think will be tasty!
Instructions- pre-heat your oven to 375 degrees
- prepare a pan and cut your butternut squash in half
- stick your squash in the oven for about 45 min- an hour
- prep a separate skillet and start sautéing your onions until they are golden brown
- put that to the side
- scoop out the squash into a good blender and blend until smooth
- add the pumpkin and cooked sweet potato in it, blend until smooth
- in the sauce pan, add the puree with the onions and cook/season until desired temp. and flavor!
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One Carb Waffle!
Whenever I am cutting or counting my macros really close, I love this Pescience 1 carb waffle! It’s delicious and very macro friendly!
Prep Time 1 min Cook Time 2 min Passive Time 3 min Servings personIngredients- 1 scoop Pescience Peanut Butter Cookie Protein
- 1 egg You can just use egg whites if you prefer or multiple eggs
- Water
Prep Time 1 min Cook Time 2 min Passive Time 3 min Servings personIngredients- 1 scoop Pescience Peanut Butter Cookie Protein
- 1 egg You can just use egg whites if you prefer or multiple eggs
- Water
Instructions- Put 1 scoop of the Protein powder into a bowl
- Add the egg
- Add water until desired consistency and stir
- Heat up a waffle iron and spray with non stick 0 calorie spray
- Pour the mix onto the pan
- Enjoy!
Recipe NotesThis can either make one big waffle or 2 smaller ones! Add walden farms 0 calorie syrup or berries on top!
The Macros for the waffle with peanut butter and berries on top are:
Protein: 33.9 Carbs 9.8 Fats: 13.6
the macros will vary depending on the type of protein and toppings you use!
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Protein Ice Cream
GUYS!!! this one is a MUST! I Used to eat it every single night and recently I haven’t been.. but its the greatest “macro hack” in the world!
Prep Time 1 min Cook Time 1 min Passive Time 2 min Servings peopleIngredients- 1 scoop Pescience OR 1stPhorm Level 1 Protein
- Water
- Ice
- 1 cup Unsweetened almond milk optional
Prep Time 1 min Cook Time 1 min Passive Time 2 min Servings peopleIngredients- 1 scoop Pescience OR 1stPhorm Level 1 Protein
- Water
- Ice
- 1 cup Unsweetened almond milk optional
Instructions- Literally all you need is a blender (a really good one), lots and lots of ice, almond milk or other milk, I prefer 1st Phorm or PEScience protein when making it (just one scoop), and maybe some water to add! You blend it for a long time, freeze it for 10-15 min and you have yourself the yummiest thing ever! add some cereal, fruit, Oreos, halo top, anything you want on top if it fits your macros and you end your day happy and satisfied 🙂
- You can add Oreos, cereal, or ice cream on top like I did! Its delicious and my macros allowed for me to! Mix it up with whatever you want and enjoy every single bite!
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Protein French Toast
I don’t know about you, but I LOVE french toast and everything about it. The bread, cinnamon, syrupy goodness.. its all so amazing, it can also be made macro friendly and fit into your diet!!
Prep Time 5 min Cook Time 5 min Passive Time 10 min Servings personIngredients- 3 slices Sara Lee 45 calorie Bread
- 1 scoop Pescience vanilla indulgence protein
- 92 grams Liquid egg whites or regular eggs depending on your macro allowance/needs
- Cinnamon
- Water
- 1 tbs Peanut Butter
- 50 grams Strawberries
Prep Time 5 min Cook Time 5 min Passive Time 10 min Servings personIngredients- 3 slices Sara Lee 45 calorie Bread
- 1 scoop Pescience vanilla indulgence protein
- 92 grams Liquid egg whites or regular eggs depending on your macro allowance/needs
- Cinnamon
- Water
- 1 tbs Peanut Butter
- 50 grams Strawberries
Instructions- Heat up skillet and spray w your egg whites ith nonstick spray of choice
- whisk in a flat bowl your egg whites, protein, and water until desires consistency
- add in the cinnamon
- Take your bread and dip it into the mixtures so both sides are coated and then throw it on the heated skillet!
- Repeat step 4 until all your french toast is made
- add peanut butter and berries on top and enjoy!
Recipe NotesMacros for this recipe are:
Protein: 46.9 Carbs: 36.3 Fats: 11.1
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Post Workout Smoothie
Perfect treat for after your workout!
Prep Time 1 min Cook Time 2 min Passive Time 3 min Servings PersonIngredientsPrep Time 1 min Cook Time 2 min Passive Time 3 min Servings PersonIngredients
Instructions- Measure out and put everything in a blender or bullet and enjoy! You can add extra water or ice to make more/make it thicker
Recipe NotesTotal Macros for this smoothie is:
Protein: 33g Carbs: 14.3g Fat: 4.5
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Protein Oatmeal
The Perfect Post Workout Indulgence
This is one of my FAVORITE post workout meals because it combines oatmeal with yummy protein of your choice and flavor, some fruit, and peanut butter! Provides you with the fuel and recovery you need after a good session at the gym!
Prep Time 5 min Cook Time 5 min Passive Time 10 min Servings 1 PersonIngredients- 40 grams Quick or Old Fashion Oats
- 17 grams Peanut Butter
- 50 grams Blueberries
- 31 grams Snickerdoodle PeScience Protein Powder You can use whatever protein you would like, I just prefer this brand and love it! If you use a different kind, remember the macros will change slightly
Prep Time 5 min Cook Time 5 min Passive Time 10 min Servings 1 PersonIngredients- 40 grams Quick or Old Fashion Oats
- 17 grams Peanut Butter
- 50 grams Blueberries
- 31 grams Snickerdoodle PeScience Protein Powder You can use whatever protein you would like, I just prefer this brand and love it! If you use a different kind, remember the macros will change slightly
Instructions- Measure out 40 grams of oats into an oversized bowl
- Add in water (I like to put in more than usual because it makes the the oatmeal fluffier and easier to mix with the protein)
- Microwave for 3 min, stir, then place in microwave for another 2-3 min
- Measure out 31 grams of Snickerdoodle Pescience protein and mix until smooth
- Measure out and add 50 grams of blueberries
- Measure out 17g peanut butter (1 tbs) and add. I dont like to mix my nut butter in, but you can!
Recipe NotesThe macros for this specific recipe is going to be:
Protein: 31g Carbs: 39 Fats: 11 Total calories: 385
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