I hear these statements all the time-
“I don’t have time.”
“It just takes too long.”
“I dont have several hours every week to prep my food.”
“It’s so expensive.”
“I have to cook my families food, you think I have time to cook and weigh my own? And for a week?”
Those are just a few of the excuses I hear. I tell people that they would be better off spending that hour in the kitchen instead of on the elliptical at level one going no where. It starts in the kitchen, and it doesn’t take me 5 hours to prep my food.
Today I decided to time how long it took me to prep all of my beef, chicken, breakfast loaves and my protein ice cream. Guess what? It took me 59 minutes. An hour from the time I cooked it until I weighed and packaged my food. I usually do this twice a week.
So stop with the excuses and take time in making yourself more successful with your diet.
Pumpkin Pancakes
3 egg whites
15 g vanilla protein powder (1/2 scoop)
30 g old fashion oats
60 g (1/4 cup) canned pumpkin
2-3 g sugar-free fat free cheesecake pudding mix
dash of cinnamon and pumpkin pie spice
splenda or stevia to taste (optional)
This makes 5 pancakes
Banana Raisin Oatmeal Cookie
25 g old fashion oats
15 g vanilla pp
10g raisins
2 g sugar free fat-free banana pudding mix
Optional splenda/stevia
4-6 Tbsp water (this will vary based on your preference)
• In a 14 oz Ziploc reusable bowl, combine all ingredients and mix with fork• Smooth mixture over bottom of container.
• Cook in Microwave at 60% for 1:20 (time may vary with different microwaves) If you prefer it more on the crunchy side, flip cookie and then cook additional 20 seconds on full power.
Nutritional Information:Calories: 196 Fat: 2.9 g Carbs: 26.3 g Protein: 15 g
Chocolate Banana Mini-Flapjack
10g old fashion oats
10 g vanilla pp (or your flavor choice)
1 egg white
2 g sugar free fat-free banana pudding mix
Optional splenda/stevia
1-2 Tbsp Davinci’s sugar free syrup (optional)
• Combine all ingredients and mix thoroughly.
• Place on skillet on med/high heat.
• When ‘mix’ starts to bubble, flip and cook other side.
Nutritional Information:Calories: 101 Fat: 1.5 g Carbs: 9.5 g Protein: 12.6
Cinnamon Chips
1 whole wheat Pita
Spray butter
1 tsp cinnamon
¼ cup splenda (you may not even need all of this)
1 Tbsp Sugar Free Hershey’s syrup
2 Tbsp Fat-Free Cool whip*you can also use sugar
• Slice edges of Pita so that you essentially have 2 pita’s
• Using fat-free spray butter, spray both sides of pita and lay them oncookie sheet or stone.
• Then take cinnamon and sugar and sprinkle it on pita (side facing up)
• Bake at 375 for 8-10 minutes then flip and sprinkle cinnamon and splenda onother side. Bake for a couple more minutes. If you like it extra crispy, broilfor 1 to 2 minutes.I cut my pita’s into pizza shapes, drizzle sugar-free syrup over the top and serve with a couple Tbsp of fat-free cool whip.
Nutritional Information:Calories: 177.5 Fat: 0 g Carbohydrate: 35.5 g Protein: 7.5 g
Protein Pumpkin Cookies
35 g old fashion oats
3 egg whites
15 g vanilla protein powder (or ½ scoop)
¼ c (60g) canned pumpkin
4 g SF Fat Free Cheesecake pudding mix
½ tsp. baking powder
½ tsp pumpkin pie spice
½ tsp. cinnamon
3 packets of Splenda or SF syrup (optional)
Preheat oven to 350 degrees
• In bullet or blender mix egg whites and splenda together
• In separate bowl, add all remaining ingredients
• Pour liquid mixture in with dry mixture and mix thoroughly
• Place on cookie sheet and bake for 12-15 minutes
Nutritional Information: makes 5-6 cookiesCalories: 284 Fat: 4 g Carbohydrate: 36.2 g Protein: 27.2 g
High Protein Banana Mini-Loaf
105g steel cut oats (or grinded oats)
9 egg whites
1 ½ scoops vanilla protein powder
8grams SF FF Banana pudding mix
90 grams raw banana
Cinnamon & Nutmeg to taste (optional)
2-3 packets of splenda (optional)
Preheat oven to 350 degrees
• In bowl mix all ingredients together making sure it is blended well.
• Spray mini loaf pan with cooking spray.
• Pour batter into mini loaf pan.
• Bake for 35 to 40 minutes.
The recipe makes 3 mini loaves
Nutritional Information: For ONE loafCalories: 276 Total Fat: 3.6 g Total Carbohydrate: 35 g Protein: 29
