Nutrition with Wendi’s Muscle Building Shake

Ingredients:

  • 5 medium banana
  • 1 Tbsp. honey
  • Tbsp Chia
  • 5 cup low-fat chocolate milk
  • 1/4 cup whole grain oats
  • 1 cup of spinach
  • ½ cup of low-fat 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 natural unsalted almond butter
  • Ice (optional)

Nutrition Facts (1 sv.)

  • 445 kcal
  • 15 f fat
  • 42 g of CHO
  • 8 g fiber
  • 35 g of protein

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.

  1. Whisk ingredients together in a large bowl.
  2. Using 0.25 c., pour batter onto pan. Once small bubbles form on top of batter, flip. Continue using all of batter.
  3. Optional, peanut butter, syrup or other additives.

Yields 8-12 pancakes

Vanilla Berry Blast

  • 1 cup cow’s milk
  • 1 scoop whey protein powder
  • 1 cup raw spinach
  • 2 cups frozen berries
  • Peanut-butter
  • 0.5 cups of oats

Chunky Monkey Smoothie

  • 1 cup chocolate milk
  • 1 scoop whey protein powder
  • 1 frozen banana
  • 1 cup raw spinach
  • 2 tablespoons vanilla almond butter

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