High-Protein Waffles

Ingredients:

  • 1/2 cup nonfat Fage Greek yogurt or Greek yogurt of choice (see my recommendations)
  • 1/2 cup Fair life milk or milk of choice
  • 2 large egg
  • 1 scoop protein powder *Thorne or Klean whey protein (see more recommendations)
  • 1/2 teaspoon vanilla extract
  • 1 tbsp melted coconut oil or butter
  • 1 cup whole wheat flour or almond flour
  • 1/2 tbsp baking powder

Instructions:

  • In a large bowl, mix the Greek yogurt, milk, eggs, vanilla, and melted butter until well combined.
  • Mix in flour along with the baking powder and protein powder.
  • Let the batter rest while you heat your waffle iron.
  • Grease your waffle iron with cooking spray. Fill your waffle iron and cook until the waffle doesn’t stick. (2-3 minutes)
  • Serve with Greek yogurt parfait, fruit, nuts, or low-sugar maple syrup.
  • I use Nuts ‘n More nut butter (use my code 143 NWW for 15% off your order of any product)

*Serves 4 people.

Nutrition facts info:

Per 1 waffle:

225 kcal | 6 g fat | 24 g carbs | 17 g protein

Chocolate Banana Bites

Ingredients

  • 2.5 ripe bananas
  • 1/2 cup natural peanut or almond butter *I used Nuts ‘n More Nut butter.
    • Use my code 143 NWW for 15% off. (Use the nut butter of your choice)
  • 3/4 cup dark chocolate chips
  • 3 teaspoons coconut oil

Directions

-Peel and slice bananas into rounds about 1/2 inch thick.

-Line a baking sheet with parchment paper.

-Place about 1/2 teaspoon of peanut butter on a banana slice and top with another banana slice to make a little banana peanut butter sandwich.

-Repeat until all banana slices are used and you have about 20 bites.

-Place bites on two parchment-lined baking sheets and place in the freezer to harden for about 45 minutes

-Once banana bites have been in the freezer for over an hour, melt your chocolate by adding chocolate and coconut oil to a glass bowl.

-Heat for 1-2 minutes until chocolate is completely melted.

-Once the chocolate is melted, remove one sheet pan of your frozen banana bites from the freezer.

-Dip each frozen banana bite into the melted chocolate using a fork until each bite is fully coated.

-Place chocolate-covered bites back on the parchment-lined platter.

-Place back in the freezer to harden up, grab your second platter, and continue until all the bites have been dipped.

-Let both platters of chocolate-covered bites harden in the freezer for about 20 minutes.

-Transfer the bites into a freezer-safe storage container for future consumption for up to 2 months.

-Let thaw for 3-5 minutes before eating!

Makes roughly 20 banana bites

Nutrition facts for 1 bite in a batch of roughly 20 bites: 100 kcal 6 g fat 10 g carbs 3 g protein

 

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

In good health and wellness,

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services and on-site nutrition counseling. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.

 Testimonials of Wendi’s expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow Wendi on TwitterFacebook, and Instagram for more nutrition information. 

Chunky Monkey Sandwich

NWW Chunkey Monkey Sandwich

Ingredients

  • 2 whole grain Kodiak Cake waffles toasted
  • 3-4 tbsp Peanut or almond butter
  • 1 large, mashed banana
  • 1 spoonful of honey
  • dark chocolate chips

Pair with a glass of whole milk 🥛

A recipe perfect for weight gain athletes!

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

In good health and wellness,

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services and on-site nutrition counseling. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.

 Testimonials of Wendi’s expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow Wendi on TwitterFacebook, and Instagram for more nutrition information. 

 

High Protein Pancakes

Ingredients

  • 2 large, Egg
  • 1 cup, Fairlife milk
  • 1 teaspoon, Vanilla
  • 1 medium, Banana
  • 1 teaspoon, Cinnamon
  • 1 teaspoon, Baking soda
  • 2 cup, Almond Flour
  • 2 scoop, Klean isolate whey
  • 0.33 cup, Fage Greek Yogurt

Directions

  1. Mix all ingredients together in a bowl until smooth.
  2. Pour out small portions of batter onto a hot pan or griddle and cook both sides until golden.
  3. Makes 12-15 pancakes.
  4. Add fresh berries or top with nuts or peanut butter!

2 pancakes per 1 serving = 20 g protein per serving 💪

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

In good health and wellness,

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services and on-site nutrition counseling. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.

 Testimonials of Wendi’s expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow Wendi on TwitterFacebook, and Instagram for more nutrition information. 

Eggplant Chicken Parmesan

Ingredients:

  • 1 eggplant diced into small cubes
  • 2 cups Rao’s marinara sauce
  • 1/2 teaspoon salt and thyme
  • 4 roughly 6 oz boneless skinless chicken breasts
  • 1 large egg
  • 1 cup King Pork panko or panko of choice
  • 4-6 oz of thinly sliced mozzarella
  • 1/4 cup chopped basil
  • 2 cups spinach

Making the eggplant Parmesan:

  • Eggplant: Peel and dice one small eggplant into 1/4-inch cubes.
  • Marinara: Use good-quality marinara *I like Rao’s
  • Salt and thyme to season the chicken four small boneless, skinless 4-6 oz chicken breasts
  • Egg: Beat one whole egg
  • Panko: Use Pork King Good or your choice of panko
  • Cheese: Thinly slice six ounces of fresh mozzarella
  • Basil: Chop fresh basil. Yes, fresh is best
  • Spinach: Add spinach (more is always better)

Making the Chicken Eggplant Parmesan

  • Prep the Chicken: Pound the chicken to even thickness and season with salt and thyme.
  • Dredge the Chicken: Put the panko and egg in large shallow bowls. Dip the chicken in the egg, letting the excess drip off. Next, dip it into the breadcrumbs.
  • Eggplant Marinara: Meanwhile, heat the tomato sauce over medium heat in a large deep skillet. Once it simmers, add the eggplant, and cook for 5 to 6 minutes until it’s soft. Add in spinach.

Preheat the oven to 450°F, and spray a large baking sheet with EVOO.

  • Place the breaded chicken on the pan and lightly spray it with EVOO or coconut oil
  • Bake for 20 minutes and remove it from the oven.
  • Spoon some sauce and cheese over each piece and bake for 5-7 more minutes to melt the mozzarella. Add extra spinach, garlic, and rosemary to the top

Nutrition facts:

Serves 4: Roughly 460 kcal per slice, 45 g of protein, 25 g of carbs, 20 g of fat

 

Pumpkin Protein Bread

Ingredients:

  • 1.5 cup 100% pure pumpkin
  • 1/2 cup water
  • 2 tbsp. coconut oil
  • 1 tsp. vanilla
  • 1 tsp. baking soda
  • 3 tbsp. crushed pecans
  • 1/2 tsp ginger
  • 1 tsp cinnamon
  • 1/3 cup almond flour
  • 3 whole eggs
  • 2/3 cup vanilla protein powder
  • 2 tbsp Nuts ‘n More peanut butter *pumpkin flavor
  • 1/4 cup choc or white chips optional

Use my discount code 143 NWW for 15% off Nuts ‘n More nut butter products!

Instructions

  • Preheat your oven to 350- degrees F.
  • Whisk dry ingredients.
  • Add wet ingredients and mix until no dry clumps remain.
  • Fold in chocolate chips or other add-ins.
  • Coat a loaf pan well with oil spray or dust with flour or parchment paper.
  • Spread batter over the bottom of the pan and level with a spatula.
  • Bake in pre-heated oven for 35-45 minutes.
  • Let loaf cool cut into 8-10 squares and store in the fridge!

Nutrition facts:

172 calories, 11 g of fat, 5 g saturated fat, 172 mg sodium, total carb 11 g, fiber 3 g, and 10g of protein per serving. Makes 10 total servings.

Download other breakfast recipes for busy families here!

PB Sea Salt Protein Cookies

Ingredients:

  • 1 cup coconut flour
  • 1/2 cup vanilla protein powder
  • 2 tbsp tapioca flour
  • 1/2 cup coconut sugar
  • 1-2 eggs
  • 1 tsp baking soda 1/2 tsp sea salt
  • 3/4 cup 100% peanut butter or Nuts ‘n More (my favorite)
  • 3 tsp vanilla 1/2 cup maple syrup or honey
  • Pinch sea salt for topping

Use my discount code 143 NWW for 15% off Nuts ‘n More nut butter products!

Instructions

  • Preheat your oven to 365 degrees
  • Add your dry ingredients to a medium mixing bowl & whisk.
  • Add wet ingredients to your dry ingredients and mix until smooth. Roll into 10-12 cookies!
  • Place on parchment paper and bake in the oven for 13-15 minutes.
  • Remove from the oven and let cool. Drizzle PB/honey & add sea salt!

 

Download other breakfast recipes for busy families here!

Avocado Quinoa Salad

Summer Avocado- Quinoa Salad

  • 1/4 c cooked quinoa 
  • 1 avocado 
  • 1 cup raw spinach 
  • 1/2 c arugula 
  • 4 baby tomatoes 
  • 5 lemon pepper shrimp 
  • *dressing of your choice 
  • *Add grilled chicken, steak, tofu, or a protein source of choice for more protein!!

Instructions 

  1. Bring a pot of water to a boil
  2. Add dry quinoa to water. Cover pot.
  3. Set quinoa to simmer for 10-13 minutes.
  4. Add spinach, arugula, tomatoes, shrimp, and cut avocado to a bowl.
  5. Strain quinoa. Measure out 1/4 c of cooked quinoa for salad.
  6. Add quinoa to the bowl of ingredients. 
  7. Mix bowl well!
  8. Add dressing of choice and enjoy!

Nutrition Facts:

Overall: 508 calories 47 g carbs 31 g fat 15 g protein

  • Shrimp 21 kcal, 0.3 g carb, 0.3 g fat, 4.1 g protein
  • Avocado 240 kcal, 12.8 g, 22 g fat, 3 g protein
  • Quinoa 170 kcal 27 g carb, 3.5 g fat, 7 g protein
  • Spinach 10 kcal, 1.5 g carb, 0 g fat, 1 g protein
  • Arugula 2 kcal, 0.4 g carb, 0.1 g fat, 0.3 g protein
  • Tomatoes 4 kcal, 1 g carbs 0 g fat, 0.1 g protein

Dressing: 

60 kcal 4 g carbs 5 g fat 0 g protein

Apply for coaching here or book a FREE discovery call with an NWW coach and sports nutritionist to answer any questions on our coaching services!

Easter Egg Fruit Cookies

Easter Fruit Cookies

Ingredients

  • 1/4 cup softened butter

  • 3/4 cup Swerve sweetener

  • 1 teaspoon almond extract

  • 2 whole eggs

  • 2 cups almond flour

Cream cheese will serve as frosting and add your favorite fruit! *I highly recommend adding a little mixed berry jam before adding the cream cheese to the cookie for extra fruity flavor!

Instructions

  1. Preheat the oven to 350 F.
  2. Using a hand mixer or stand mixer, beat together Swerve and butter until creamy (about 2 minutes). Then add the eggs one at a time and mix until smooth.
  3. Add almond extract.
  4. Add in almond flour slowly and mix until well incorporated.
  5. Scoop out the cookie batter onto a sheet pan into 15-20 cookies. (you can use Easter Egg cookie cutters)
  6. Bake for 15-18 minutes until the bottom is browned and the edges are crispy.

 

Raspberry Chocolate Almond Bark

Ingredients:

  • 1 cup slivered almonds
  • 1.5 cups Greek yogurt (non-fat)
  • 1.5 cup raspberries
  • 1 oz dried strawberries
  • 1 tbsp honey
  • Pinch of sea salt
  • 1 tbsp chia seeds (optional)
  • 1 cup of white or dark chocolate

Instructions:

  • Add Greek yogurt into a bowl + 1/2 cup crushed almonds or almond slivers (Set aside remainder for topping)
  • Crush 4 oz of raspberries with a cup or mash with a fork to reduce into specs as pictured. Add dried strawberries to the mixture.
  • Melt chocolate in the microwave then add into the mixture (you can also choose to set aside more choc/choc chips to sprinkle on top)
  • Add in chia, and honey and mix until well combined with yogurt + fruit.
  • Spread the yogurt mixture on a baking sheet evenly.
  • Sprinkle sea salt + remaining raspberries + crushed almond slivers on the yogurt spread.
  • Place the baking sheet in the freezer for 2 hours or until it’s fully frozen. **Cut into 12 even bark bite servings using a pizza cutter or knife.

Nutrition per serving:

Roughly 128 calories | 7g fat | 12 g carbs |6 g protein

 

Download the recipe card HERE