Keeps things movin' protein cakes

2 large egg whites
1 Tbsp pumpkin puree
1/4 cup wheat bran
50 g protein powder (I used Designer's Whey French Vanilla)
1/4 tsp baking powder
dash cinnamon
1/2 tsp vanilla extract

Mix all together & microwave for 1.5 minutes.  Flip and microwave for 30 seconds.

121 cal
1.8 g fat
12.5 g carbs
6.8 g fiber
18.7 g protein

Protein Bars (Low-Cal, High Protein!)

Ingredients

• 1/4 cup Steel Cut Oatmeal
• 1/4 cup Quinoa, Uncooked
• 1/2 cup Texturized Vegetable Protein (I used Bob's Red Mill)
• 36 g French Vanilla Whey Protein (I used Designer Whey - 1.5 scoops)
• 20 g Original Chia Seed (I used Greens' brand)
• 2 large Egg White
• 2 tbsp Nuttzo Organic Omega 3 Multi-nut Butter (you can use any nut butter)
• 1/4 cup Unsweetened Organic Coconut (reduced-fat, Let's do Organic shredded coconut)
• 1 cup Ready To Eat Red Wheat Cereal (I used Natural Nutrition brand)

Directions

Pre-heat oven to 350. Line a 8x8 pan with foil & cooking spray.
Place steel cut oats, TVP, and quinoa in a pot with 2 cups of water.
Bring to a boil and simmer until soft (about 15-20 minutes) - drain any excess water.
Mix chia seeds with water to cover and let gel form.
Combine all other ingredients in a bowl and add oat/TVP/quinoa mix.
Bake for about 45 minutes, until firm & toothpick comes out clean.

Enjoy!

I purposefully left the recipe devoid of spices & added sweeteners. I don't add any sweeteners to my food (artificial or otherwise) b/c it just increases my sweet tooth. Feel free to customize it as you see fit w/ cinnamon/splenda/stevia/etc.

 

Nutrition Facts

Serving Size: 1 bars

Amount per Serving

Calories 119

Calories from Fat 27.2

% Daily Value *

Total Fat 3.02g  4%

Saturated Fat 0.92g  4%

Cholesterol 7.5mg  2%

Sodium 14.4mg  0%

Total Carbohydrate 12.73g  4%

Dietary Fiber 4.32g  17%

Sugars 1.11g

 

Protein 9.48g  18%

Est. Percent of Calories from:

Fat  31%

Carbs  42%

Protein  31%

Turkey Muffins

Inspired by Julie's Turkey Muffins

1.25 lbs extra-lean ground turkey breast
2 egg whites
1/3 cup wheat bran
1/2 cup canned diced tomatoes w/ green chilis
a few dashes of Mrs. Dash Southwest Seasoning blend

Directions

Pre-heat oven to 350
Mix all ingredients together, lightly
Portion into 12 muffin cups
Bake for about 45 minutes, or until internal temp is 160.
Enjoy!
(Extras can be frozen)

Nutrition Facts

Serving Size: 1 muffins

Amount per Serving

Calories 58

Calories from Fat 6.2

% Daily Value *

Total Fat 0.69g

1%

Saturated Fat 0.21g

1%

Cholesterol 22.92mg

7%

Sodium 67.5mg

2%

Total Carbohydrate 1.44g

0%

Dietary Fiber 0.53g

2%

Sugars 0.25g

 

Protein 11.67g

23%

Est. Percent of Calories from:

Fat

11%

Carbs

9%

Protein

80%