Nutrition with Wendi’s Muscle Building Shake
Ingredients:
- 1 medium banana
- 1 Tbsp. honey
- Tbsp Chia
- 8 oz. low-fat chocolate milk
- 1/4 cup whole grain oats
- 1 cup of spinach
- 4 oz. Vanilla Greek Yogurt
Nutrients:
- 558 Calories
- 9 g fat
- 423 mg sodium
- 92 g carbohydrate
- 7 g of dietary fiber
- 55 g of sugar
- 30 g of protein
Blueberry Blast Protein Shake:
Ingredients:
- 1/2 scoop vanilla protein powder
- ½ cup cow’s milk
- 1 cup frozen blueberries
- 1 cup spinach
- 1 Tbsp. almond butter
- Ice (optional)
Nutrition Facts (1 sv.)
- 445 kcal
- 15 f fat
- 42 g of CHO
- 8 g fiber
- 35 g of protein
Spinach Banana Berry Whole-Grain Protein Pancakes
Ingredients:
- Cups Kodiak Cake Pancake Mix
- 3 Cups Fairlife (skim or low-fat)
- 6 whole eggs
- 4 Cups spinach (blended or shredded) – optional
- 3 Tbsp. Flax or Chia seeds
- 2 Scoops of Whey protein (Vanilla Quest)
- 4 Tbsp. PB2 Powder or Nut’s n More powdered nut butter replacement
- 2 Cups of mixed berries (strawberry, raspberry, blueberry, blackberry)
- 1 Large banana (mashed)
- 0.5 cup water
Instructions:
- Mix all ingredients together and whisk thoroughly or blend in a blender
- Pre-heat skillet and spray with desired cooking spray.
- Pour pancake mix to desired 3-4 inch in diameter.
**Recipe yields 12-15 pancakes
Nutrition Information (per pancake):
- 215 kcal
- 8 g cholesterol
- 310 mg of sodium
- 6 g sugar
- 5 g fiber
- 18 g protein
- 24 g carbohydrate
- 5 g total fat
Raspberry Whole Grain Protein Pancakes
Ingredients
- 1 cup 1% milk
- 1 Tbsp. cinnamon
- 4 whole eggs
- 1/2 cup coconut flour
- 1 scoop vanilla whey protein powder
- 1 cup Kodiak Protein Cake mix
- 2 cups frozen berries
- 4 Tbsp. PB 2 Powder
- 0.5 cup whole grain oats
- 1 cup mashed raspberries
Instructions:
**Preheat griddle or pan to medium heat. Coat pan with nonstick cooking spray.
- Whisk ingredients together in a large bowl.
- Using 0.25 c., pour batter onto pan. Once small bubbles form on top of batter, flip. Continue using all of batter.
- Optional, peanut butter, syrup or other additives.
Yields 8-12 pancakes
Vanilla Berry Blast
- 8 oz. low-fat milk
- 1 scoop whey protein powder
- 1 cup raw spinach
- 2 cups frozen berries
- 2 Tbsp. Peanut-butter
- 0.5 cups of oats
Chunky Monkey Smoothie
- 8 oz. low-fat chocolate milk
- 1 scoop whey protein powder
- 1 frozen banana
- 1 cup raw spinach
- 2 Tbsp. vanilla almond butter
Nutrition with Wendi High-Protein Ice Cream
*Swap out fruit choice or whey protein for variety
*Use blender or ice cream maker (avail on Amazon)
Ingredients for Cinnamon Toast Crunch Ice Cream:
- 1.5 Cup milk (Chocolate, strawberry, white) or H20
- 1 cup ice
- 1 scoop Quest Protein powder (whey protein of your choice)
- 1 cup frozen raspberries
- 2 Tablespoons vanilla almond butter or powdered nut butter replacement
Banana Protein Ice Cream:
- 1.5 Cup milk (Chocolate, strawberry, white) or H20
- 1 cup ice
- 2 Tbsp. Nuts n More Nut Butter
- 1 scoop Vanilla Quest Protein powder (whey protein of your choice)
- 1 Frozen banana
Overnight Oats
Fruit
- Berries (blueberries, strawberries, etc.)
- Dried Fruit (raisins, goji, dates)
- Banana (chopped, sliced or mashed)
- Tropical (pineapple, mango, peaches)
Nut/Seed
- Almonds
- Hemp/flax Seeds
- Pecans
- Chia
- Brazil Nuts
- Pumpkin Seeds
- Walnuts
Spice/Sweetener
- Cinnamon
- Vanilla
- Nutmeg
- Honey
- Agave
Instructions:
*Use ½ cup of rolled oats and ½ cup of milk or milk substitute of choice
*Combine all ingredients together in Tupperware container or glass mason jar. Store in fridge overnight and stir before eating.
Chocolate Chip Protein Energy Bites
Ingredients:
- 2 cup(s), Chocolate Chips
- 1 container (512 grams ea.), Peanut Butter Natural
- 1 medium, Banana
- 4 tbsp, Honey
- 3 scoop, Chocolate Protein Powder
- 75 g, Chia Seeds
- 6 tsp, ground (2.5 g), Flax Seeds
- 50 cup cooked (1/2 c. dry – 48g), Oatmeal
Instructions:
*Combine all ingredients into large bowl and mix with spatula.
*Roll into bite sized balls with hands and place on tin foil lined pan.
*Place in fridge for approximately 60-min before consuming.
Serves 42, serving size (1 rounded bite)
Nutrition facts available in Myfitness Pal
No-Bake Chocolate Chip Coconut Bars
Ingredients
- 3 tbsp(s), Coconut Flakes
- 160 g (0.5 cup), Gluten Free Oats
- 32 tbsp. (30 grams), 100% Natural
- 2 cup(s), Chocolate Chips
- 2 Scoop, Cookies & Cream Powder
- 4 Tbsp, Honey
Instructions:
*Combine all ingredients into large bowl and mix with spatula.
*Place ingredients into large cake pan and pat down swiftly with hand. Drizzle coconut and sprinkle chia on top.
*Place in fridge covered for approximately 120-min.
Serves 50, (serving size is two-small cut bars)
Nutrition facts available in Myfitness Pal
White Chocolate Raspberry Granola Bars
Ingredients
- 1 container (726 chips (14g) ea.), White Chocolate Chips
- 16 oz, Raspberries
- 50-ounce, Chia Seeds
- 1 cup(s), Flax
- 240 g (0.5 cup), Gluten Free Oats
- 1 container (20 tablespoons ea.), Almond Nut Butter
- 50 cup(s), Honey-
- 1 tbsp(s), Almond Extract
Instructions:
*Combine all ingredients into large bowl and mix with spatula.
*Place ingredients into large cake pan and pat down swiftly with hand. Drizzle coconut and sprinkle chia on top.
*Place in fridge covered for approximately 120-min.
Serves 60, serving size (two-cut bars)
Coconut Banana Protein Pancakes
Ingredients
- 2 tsp, Cinnamon
- 1 cup, Fairlife Milk Skim
- 3 tsp, Chia seeds
- 1 medium, Banana
- 2 tsp, vanilla extract
- 1 tsp, Coconut Flakes
- 5 large, Egg
- 75 package, Cookies & Cream Protein Shake
- 1 Tbsp, Chocolate Coconut Almond
- 50 Cup, Pancakes
*Serving size is 4 round pancakes
See Myfitnespal for nutrition facts
Very Berry Greek Yogurt Parfait
Ingredients
- 1 cup, Greek Unsweetened Non-fat or 1% yogurt
- 1/4 cup, skim milk
- 1 Tbsp. Chia seeds
- 1/2 cup, mixed blueberries & blackberries
- 1.5 Tbsp. almond butter
Instructions:
*Combine yogurt, berries, chia and milk into a bowl and stir
*Drizzle almond or peanut butter on top