Healthy Meal Prep Recipes:
This will be a weekly re-occurring column on meal prep recipes for our customers. We're always open to suggestions and sharing - so if you have a recipe you'd like to share, send it to [email protected] - and we'll feature it and give you credit!
Breakfast: Vanilla Protein Pancakes:
Servings: 5 Portions
Store In: 38 Oz ISO Meal Prep Container freeze/refrigerate additional portions
Tips: Stir dry ingredients for at least 1 minute - this will ensure baking powder distributes evenly.
Just because you eat healthily does not mean you can't enjoy an awesome pancake breakfast. By substituting high carb pancake mix with healthy bases, you can experience more than just the essence of pancakes.
- 5 Scoop Vanilla Whey
- 2 1/2 Cup Oats (Blended – or 1/4 Cup Oat Flour)
- 3.25 tsp Baking Powder
- 5 Egg Whites
- 1 1/4 Cup Plain Nonfat Greek Yogurt
- 5 TB Unsweetened Coconut Milk (or milk of choice)
- Blend oats in a blender or magic bullet.
- Stir dry ingredients together.
- Add wet ingredients and mix well (batter will be thick).
- Heat pan on medium heat. Spray with nonstick spray and slowly spoon or ladle batter into pan. Cook time will vary around 90 seconds.
- Top with fruit, Greek yogurt, pure maple syrup or healthy topping of your choice.
Shopping List for Vanilla Protein Pancakes:
- Vanilla Whey
- Dozen eggs
- 1 38oz Container of Plain Nonfat Greek
- Unsweetened Coconut Milk (or milk of choice)
Lunch: Quinoa Salad
Servings: 5 Portions
Tips: Infuse spices (including salt and pepper in olive oil. By putting spices in oil for 10 minutes, you extract 10x the flavor of them. This means you can use less salt-and get more flavor! Always infuse!!!
We love quinoa for several reasons. It is delicious when paired with spices and it stays fresh when refrigerated or frozen. Quinoa is also high in protein and low in carbs - making it an ideal staple for the healthy eater's menu.
- 1 1/2 cup quinoa
- 3 cups water
- 3 bunch flat-leaf parsley, washed and chopped, thick stems removed
- 12 Persian cucumbers, peeled in strips, seeded, and diced
- 6 medium tomatoes, diced
- 3 ripe and slightly firm avocado, diced
- 6 tablespoons extra-virgin olive oil
- Pinch of salt and pepper, to taste
- In a small saucepan, bring water and salt to a boil.
- Stir in quinoa, cover, and lower the heat to simmer. Cook for 15-20 minutes.
- Put quinoa into a medium-size mixing bowl, let stand for 15 minutes and stir occasionally.
- Add parsley, cucumbers, tomatoes, avocado, and oil to quinoa. Mix, and season to taste with salt and pepper.
Shopping List for Quinoa Salad:
- 3 Bunches of Parsley
- 12 Persian Cucumbers
- 6 Medium Tomatoes
- 3 Ripe and firm avocados
Steamed Asparagus & Salmon in Foil
Servings: 5 Portions
Tips: Infuse all spices in olive oil. By putting spices in oil for 10 minutes, you extract 10x the flavor of them. This means you can use less salt-and get more flavor! Empty foil packets with finished salmon into your 12-16 oz ISO Meal Prep Containers.
- 5 salmon fillets
- 2 tbsp extra virgin olive oil
- Salt and pepper
- 2 tsp dry oregano
- 40 Asparagus spears
- 4 slices of onions
- 8 slices of lemon
- 2 tsp Fresh Parsley, chopped
- Preheat oven to 400F.
- In a medium bowl, place the two pieces of salmon; pour 1 tbsp olive oil and sprinkle salt, pepper and dry oregano.
- Cut two sheets of foil. It has to be big enough to wrap the salmon and asparagus.
- First place asparagus (about 8 spears) on the sheet of foil.
- Layer fillets over asparagus.
- Top each with about 2 onion slices and 2 lemon slices.
- Wrap sides of foil inward over salmon then fold on top and bottom of foil to enclose.
- Place foil packets in a single layer on a baking sheet.
- Bake in preheated oven for about 20 minutes. (if you cook more than this asparagus might be soggy)
- Unwrap and using a large spatula, transfer the foil packets to Containers and serve warm.
Shopping List for Salmon:
- 5 Salmon Fillets
- 2 Bunches of Asparagus
- 1 Onion
- 2 Lemons
- 1 Bunch of Fresh Parsley
Healthy Desserts. Yes there is such a thing!
By treating yourself to a healthy dessert, you are more apt to stay on your fitness and diet goals.
Servings: Roughly 14 (2 desserts per week)
Store In: 12 Oz ISO Meal Prep Containers, Refrigerate.
Tips: Adjust baking time/baking powder for altitude (use slightly less, cook slightly less). Always mix dry ingredients completely as inconsistent baking powder will make for varied texture. Texture should be a bit runnier than usual batter as the protein powder will soak up extra moisture.
- ¾ Cup Protein Powder
- ¼ cup Stevia or ½ Cup cup of 'real sugar'
- ½ Cup of almond butter (or peanut butter)
- ½ tsp baking soda
- ½ tsp salt
- 1 Egg or ⅓ cup egg whites
- ½ tsp vanilla extract
- ½ to ¾ cup of almond milk (start with ½ then add more if needed until mix is like cake batter)
- Preheat oven to 350 degrees
- Heat almond butter slightly in microwave safe dish - 30 seconds or until easy to mix
- Mix almond butter and stevia thoroughly. Add eggs, vanilla and almond milk
- Mix protein powder, baking soda and salt in a separate bowl. Combine.
- Start with ½ cup almond milk and add ⅛ cup more until it is the consistency of cake batter.
- Pour into very well greased 8x8 baking dish. Bake for 24-28 minutes or until set.
Shopping List for Protein Brownies:
- Protein Powder
- Stevia or 'real sugar'
- Almond Butter (or peanut butter)
- Baking soda
- 1 Egg or egg whites
- Vanilla Extract
- Almond Milk
Chocolate Chip Cookie Dough Protein Bars
Servings: 6 Bars
Tips: Do not substitute whey-based protein powder; the bars will not set. This recipe was specifically designed for soy protein powder. Most protein powders behave differently, especially when it comes to absorbing moisture.
- 6 tbsp (42g) coconut flour (measured correctly)
- 6 tbsp (30g) soy protein powder
- ¼ tsp salt
- 1 tsp (4g) coconut oil, melted
- 9 tbsp (135mL) unsweetened cashew or vanilla almond milk, room temperature
- 1 ½ tsp vanilla extract
- 3 tbsp (37g) Truvia
- 1 ½ tsp (6g) SweetLeaf powdered stevia
- 2 tbsp (28g) mini chocolate chips
- Line a 9" x 5" loaf pan with parchment paper.
- In a small bowl, whisk together the coconut flour, soy protein powder, and salt. In a separate bowl, whisk together the coconut oil, milk, and vanilla.
- Stir in the Truvia and SweetLeaf until fully incorporated.
- Add in the flour mixture, stirring until fully incorporated.
- Fold in 1½ tablespoons of chocolate chips.
- Pour the crumbly dough into the prepared pan, and gently press it across the bottom using a spatula.
- Gently press the remaining chocolate chips into the top. Chill for at least 2 hours before slicing into bars.
- Store in the refrigerator in an 12oz or 16 Oz ISO Meal Prep Containers until ready to eat.
If you substitute a different plant-based protein powder, you may need to add more protein powder if the dough is too wet OR more milk if the dough is too dry.
Any sweetener may be substituted in place of the Truvia and SweetLeaf. You may need to adjust the amounts to taste. If using a highly different amount, you may need to adjust the amount of coconut flour or protein powder if the dough is too wet OR more milk if the dough is too dry.
Shopping List for Chocolate Chip Cookie Dough Protein Bars:
- Coconut Flour
- Soy Protein Powder
- Coconut Oil
- Unsweetened Cashew or Vanilla almond milk
- Vanilla Extract
- Powdered Stevia
- Mini Chocolate Chips
Cinna-Mug (Diabetes Friendly)
Tips: Do NOT overcook! it will be rubbery.
This is a flourless recipe and has a chewy consistency. Some people add the frosting after microwaving and then eat it with a spoon right out of the large mug.
This quick, easy, yummy, nutritious breakfast treat might not look pretty, but it tastes great, is high in protein, and low in carbs. It will keep you going through your busy morning.
- 1 1/4 oz or 1 Scoop vanilla flavored low carb whey protein powder
- 1 oz or 1 Egg, beaten (or 1/4 cup liquid egg substitute)
- 3/4 tsp Ground cinnamon
- 1/2 tsp Baking powder
- 1 tsp or 1 Packet of Splenda (sucralose)
- 2 tbsp Whipped cream cheese mixed with 1/2 packet Stevia or Splenda (sucralose)
- 1/8 tsp Ground cinnamon for garnish, if desired
- 1 tbsp unsweetened vanilla almond milk for frosting
- 2 tbsp unsweetened vanilla almond milk
Set aside a microwave safe mug, fork, butter knife, and small plate
- Spray a LARGE microwave-safe mug with cooking oil spray and set aside.
- In a small cup, mix together 2 Tbsp of whipped cream cheese, 1 Tbsp of unsweetened vanilla almond milk, and 1/2 tsp of Stevia or Splenda and set aside. This will be your cream cheese frosting and you want it ready to go when the CINNA-MUG is done!
- Next, add 1 egg and 2 Tbsp of unsweetened vanilla almond milk to a large mug and mix with a mini whisk or fork
- Add protein powder, cinnamon, baking powder, and sweetener to the mug and mix well. The batter should be mixed and smooth consistency.
- Place large mug in microwave and cook on HIGH setting for about 1 minute depending on your microwave. If you need to cook it further, do so in 15 second intervals. Don't overcook or you will get a rubbery texture.
- Let the product set for about 15 seconds after microwaving.
- Use a butter knife to separate the CINNA-MUG from the sides of the mug and gently shake (coax) the roll from the mug onto the small plate
- Cut the roll in half on the plate and place dollops of the sweetened whipped cream cheese frosting on top of the halves. It will melt slightly.
- Garnish with a sprinkle of cinnamon
Shopping List for Cinna-Mug:
- Vanilla Flavored low Carb whey protein powder
- 1 Egg
- Ground Cinnamon
- Baking Powder
- 1 packet of Splenda
- Whipped cream cheese
- Unsweetened vanilla almond milk