• Fat Loss,  Flexible Dieting,  IIFYM,  IIFYM Recipes,  Macros

    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!

     

    Print Recipe
    Protein waffle
    The protein waffle is absolutely amazing and macro friendly!
    Prep Time 2 minutes
    Cook Time 2 minutes
    Passive Time 4 minutes
    Servings
    person
    Ingredients
    Prep Time 2 minutes
    Cook Time 2 minutes
    Passive Time 4 minutes
    Servings
    person
    Ingredients
    Instructions
    1. Measure out 1 scoop of protein and place it in a bowl with one egg
    2. Mix them together and add water until desired consistency
    3. Heat up a waffle iron, spray with non-stick spray, and pour in your batter!
    4. In a separate bowl, add your packet of oatfit oats, put in desired water, and place in microwave for 2-3 min
    5. pour cooked oats on top of your waffles, measure out peanut butter for on top and EAT!
    Recipe Notes

    This 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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  • Fat Loss,  fitness,  Fitspiration,  Flexible Dieting,  IIFYM,  IIFYM Recipes,  Macros

    Protein Cereal

    The best pre-workout meal or just a snack to give you energy and satisfy you!

    Print Recipe
    Protein Cereal
    Prep Time 1 minte
    Cook Time 1 minute
    Passive Time 2 minutes
    Servings
    Person
    Ingredients
    Prep Time 1 minte
    Cook Time 1 minute
    Passive Time 2 minutes
    Servings
    Person
    Ingredients
    Instructions
    1. Combine milk and protein powder in a bowl and whisk together
    2. add your cereal
    3. slice up you banana on top
    4. spoon out peanut butter and enjoy!
    Recipe Notes

    I 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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  • Flexible Dieting,  IIFYM,  IIFYM Recipes

    Easy pumpkin squash soup

    The perfect warm, fall favorite during those cold and rainy days:)

    Print Recipe
    Easy pumpkin squash soup
    Course Main Dish
    Prep Time 30 minutes
    Cook Time 1.5 hours
    Passive Time 2 hours
    Servings
    people
    Ingredients
    Course Main Dish
    Prep Time 30 minutes
    Cook Time 1.5 hours
    Passive Time 2 hours
    Servings
    people
    Ingredients
    Instructions
    1. pre-heat your oven to 375 degrees
    2. prepare a pan and cut your butternut squash in half
    3. stick your squash in the oven for about 45 min- an hour
    4. prep a separate skillet and start sautéing your onions until they are golden brown
    5. put that to the side
    6. scoop out the squash into a good blender and blend until smooth
    7. add the pumpkin and cooked sweet potato in it, blend until smooth
    8. in the sauce pan, add the puree with the onions and cook/season until desired temp. and flavor!
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  • IIFYM,  IIFYM Recipes

    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!

     

    Print Recipe
    One Carb Waffle
    Prep Time 1 min
    Cook Time 2 min
    Passive Time 3 min
    Servings
    person
    Ingredients
    Prep Time 1 min
    Cook Time 2 min
    Passive Time 3 min
    Servings
    person
    Ingredients
    Instructions
    1. Put 1 scoop of the Protein powder into a bowl
    2. Add the egg
    3. Add water until desired consistency and stir
    4. Heat up a waffle iron and spray with non stick 0 calorie spray
    5. Pour the mix onto the pan
    6. Enjoy!
    Recipe Notes

    This 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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  • IIFYM Recipes

    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!!

    Print Recipe
    Protein FrenchToast
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    person
    Ingredients
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    person
    Ingredients
    Instructions
    1. Heat up skillet and spray w your egg whites ith nonstick spray of choice
    2. whisk in a flat bowl your egg whites, protein, and water until desires consistency
    3. add in the cinnamon
    4. Take your bread and dip it into the mixtures so both sides are coated and then throw it on the heated skillet!
    5. Repeat step 4 until all your french toast is made
    6. add peanut butter and berries on top and enjoy!
    Recipe Notes

    Macros for this recipe are:

    Protein: 46.9 Carbs: 36.3 Fats: 11.1

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  • IIFYM Recipes

    Post Workout Smoothie

    Perfect treat for after your workout!

    Print Recipe
    Post Workout Smoothie
    I love this light, macro friendly smoothie post workout! It's super yummy and refreshing 🙂
    Prep Time 1 min
    Cook Time 2 min
    Passive Time 3 min
    Servings
    Person
    Prep Time 1 min
    Cook Time 2 min
    Passive Time 3 min
    Servings
    Person
    Instructions
    1. 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 Notes

    Total Macros for this smoothie is:

    Protein: 33g Carbs: 14.3g Fat: 4.5

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  • IIFYM Recipes

    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!

    Print Recipe
    Protein Oatmeal
    The perfect post workout meal to provide your body with carbs, protein, and fats that will help you refuel and recover
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    1 Person
    Ingredients
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    1 Person
    Ingredients
    Instructions
    1. Measure out 40 grams of oats into an oversized bowl
    2. 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)
    3. Microwave for 3 min, stir, then place in microwave for another 2-3 min
    4. Measure out 31 grams of Snickerdoodle Pescience protein and mix until smooth
    5. Measure out and add 50 grams of blueberries
    6. Measure out 17g peanut butter (1 tbs) and add. I dont like to mix my nut butter in, but you can!
    Recipe Notes

    The macros for this specific recipe is going to be:

    Protein: 31g Carbs: 39 Fats: 11 Total calories: 385

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