This is perfect for the pumpkin cookies. Not too sweet and very easy to make
Ingredients
1 oz (28g) fat free cream cheese
¼ cup (50g) SF FF cheesecake pudding (prepared)
Splenda optional
Directions:
• First make pudding mix as directed on box using fat-free milk. Chill
• Take cream cheese along with pudding mix and whip it in bullet/blender
• Spread on cookies
Nutritional Information: entire batch (enough for about 6 cookies)
Calories: 65 Fat: 0 g Carbohydrate: 8.25 g Protein: 6 g
It’s almost that time of year, and although I am not a big pumpkin fan, everyone else around here seems to be I hope to post a few more pumpkin recipes over the next couple of days.
This great thing about this recipe is that it is considered ‘on plan’ with Erik and Noel’s nutrition programs :clap: you may have to modify it based on your own needs/requirements. This recipe will work perfectly if your program calls for 6 egg whites, 40g oats and 35g berries.
Ingredients
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)
Directions: 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 cookies
Calories: 284 Fat: 4 g Carbohydrate: 36.2 g Protein: 27.2 g
I’m working on a frosting right now. Check back later
I figured that I would put up a recipe that I posted on LBF several months ago. It is my nightly dessert. Although typically I am not fond of cottage cheese, you would never know that my peanut butter ice cream is made with it. I even had my husband fooled. I typically make up a weeks worth of these at a time so I don’t have to bother with the prep every night. I’m usually tired from a busy day and the last thing I want to do after put my kids to bed is make another meal.
Like I have mentioned before, I am all about volume or at least the appearance of it. The ice cream takes me a while to eat, so I always finish this meal feeling satisfied. I usually take it out of the freezer about an hour before I am planning on eating it. This way it is slightly thawed out. YUMMY!
Protein Ice Cream
My plan calls for:
100-125 grams of cottage cheese (changes based on day)
10-15 grams of peanut butter
1/2 scoop of protein powder- (you can add this into your ice cream however, I like to crumble it over the top)
The videos give you more details on how to make it.
Ok, so everyone is always talking about refeeds and how excited they are. They then go on to say they had a bagel or a baked potato. Woop-ti-do! What’s so special about those? LOL I have to admit I usually stick to the easy “safe” items. But every once in a while I want to eat something really yummy and usually it takes a little prep. INSERT STRAWBERRY PIE! :yum:
Ingredients:
2- 16oz containers of strawberries (after sliced makes 1 lb 10 oz)
T. Marzetti Sugar Free Glaze for Strawberries (It was over in the produce section at Walmart)
1 1/2 cups Fiber One cereal ground in bullet or food processor
3 Tbsp Fat Free Parkay Spread
Slice Strawberries and add some splenda and set to side.
After Grinding up Fiber One Cereal add 5- 7 packets to sweeten it. Then spread it in pie pan with 3 Tbsp of fat free parkay spread to make crust.
Mix glaze with strawberries and pour over crust.
Refridgerate until ready to eat.
Before serving you can add some fat free whipped cream!!
Nutritional Facts: FOR THE ENTIRE PIE
(not including fat free whipped topping- but it will only add 10 to 20 calories)
535 calories 5.6 fat 165.7 carbs 11.8 Protein
I found this in the produce section. Make sure it is the sugar-free version.
As I mentioned yesterday, I promised I would post another version of the flapjack. I think we can all get stuck in the mindset that a recipe is only good for the way it was written. WRONG!! I love to tweak my recipes with different fruits, flavors and textures.
Here is a chocolate banana version on the flapjack.
*again these macros fit my meal 1 that consists of 6 egg whites, 40g oats, 1/2 serving of fruit. Chocolate Banana Protein Flapjack Ingredients
35g of old fashion oats
20g of protein powder
2 egg whites
30g banana
2g SF FF chocolate pudding mix
*optional Tbsp of Davinici’s sugar-free syrup (if too thick) Directions:
• Mix all ingredients together. Batter should be thick
• Pour batter on to griddle or frying pan.
• Cook it like a pancake. Flip when edges are lifting etc.
Nutritional Information:
Calories: 276 Total Fat: 4.1 g Total Carbohydrate: 35 g Protein: 25.4 g
Wow its been a while since I posted a recipe! I have been playing around with a few more breakfast recipes, and now that school is in full swing, I see the need for portable breakfast. I seem to be the last on the list of priorities when it comes to making breakfast, so these are perfect to make ahead of time. There are so many other options if you do not care for raisins. Tomorrow I will be posting another recipe that is similar to this one. Just FYI- my plan calls for 6 egg whites, 40g oats and 35 grams of berries. This recipe will fit into those macros.
Oatmeal Raisin Flapjack
Ingredients
35 g old fashion oats
2/3 scoop (20 g) protein powder
2 egg whites
8 g raisins
2 g SF Fat Free Cheesecake pudding mix
Dash of cinnamon
1 tsp vanilla
1-2 packets splenda (optional)
Directions: • Place all ingredients in large mixing bowl
• Mix thoroughly. Batter should be thick.
• Pour batter on to hot skillet
• Flip and serve!
Nutritional Information:
Calories: 273 Fat: 4.1 g Carbohydrate: 34.5 g Protein: 25.4 g
*As always you can change this recipe to fit your nutritional needs.
Can you tell I am on a ‘zest’ kick? It is amazing to me how a little bit of lemon zest can go a long way! I admit that I am also on a cranberry kick. A special friend (thank you Cindy ) got me hooked on her cranberry casserole last winter and lets just say I have a freezer full of cranberries
As promised, I decided to make a blog post of a recipe that did not include protein powder. It does not mean you cannot use protein powder in the following recipe, instead you would just sub out the cottage cheese and replace it with protein powder.
Ingredients
4 egg whites
¼ c (62g) cottage cheese (whipped smooth)
½ c old fashion oats (40 grams) grinded
¼ c (30g) cranberries
2 g SF FF lemon pudding mix
1 tsp lemon zest
Splenda 2-3 packets (optional)
Directions: Preheat oven to 350 degrees
• First grind oats, whip cottage cheese and chop (or blend) cranberries to desired consistency.
• Then add the remaining ingredients and mix thoroughly.
• Pour batter into greased muffin pan.
• Bake for 25-30 minutes (in deep muffin pan) @ 350 degrees Baking time will lessen in smaller muffin pan.
Nutritional Information: Entire Batch (mine made 2 giant muffins) Calories: 279 Fat: 4.0 g Carbohydrate: 36.1 g Protein: 25.5 g
These are becoming my new favorite for breakfast. I have made them with strawberries in the past, but I am hooked on this lemon/blueberry combo. It’s another great recipe for people on the go. Just put them in a container and take them with you. Don’t leave them on the counter, they seem to magically dissapear
One batch makes 5 cookies!! Amazing how that is only 1 meal. YUMMY!
Lemon Zest Blueberry Cookies
Ingredients
3 egg whites
½ scoop vanilla protein powder
35g old fashion oats
25g blueberries
4 g SF FF lemon pudding mix
1 tsp lemon zest
Splenda 2-3 packets (optional)
Directions: Preheat oven to 375 degrees
• Place all ingredients except blueberries in mixing bowl. Mix thoroughly.
• Gently mix the blueberries in.
• Drop by spoonfuls on a greased cookie sheet (or baking stone)
• Bake for 13-15 minutes @ 375 degrees
Nutritional Information: Makes 5 cookies
Calories: 280 Fat: 4.0 g Carbohydrate: 34.7 g Protein: 26.8 g
As always, you can modify this based on your nutritional plan. :thumb:
Mmmmmm….Banana bread. Almost everyone I know loves banana bread, especially my family. With most things that taste good, come lots of calories Well I have found a way to make a mini loaf that not only tastes good, but keeps me full and is LBC “plan friendly”.
If your plan says something like the following, you will be able to fit this into your macros.
6 egg whites
1/2 serving of fruit
40g oats
High Protein Banana Mini-Loaf
Ingredients
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)
Directions: 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.
Nutritional Information: Makes 3 mini loaves
Calories: 276 Total Fat: 3.6 g Total Carbohydrate: 35 g Protein: 29
Keep in mind, you can make your loaves smaller or larger based on your individual needs.
Ahhh my favorite part of the day. Hopefully I have just finished a butt-kicking workout and I am ready to eat. This is my opportunity to get really creative considering I can choose my carb choice including ‘yummy junk’ (in Anca’s words). While only needing to keep it low-fat, my list of food ideas can get rather long. With all of the “100 Calorie” cookies, crackers, candy bars, etc. out there you can get really creative and make it the best treat ever!!
Hopefully by now you have already watched the video of my “Wannabe Oreo Blizzard”. IF you haven’t…what are you waiting for?? This recipe is a follow-up to that one, but it’s dedicated to all the peanut butter lovers out there.
Peanut Nutter Butter PWO Blizzard
Ingredients
1 scoop of chocolate protein powder
50g 1% Cottage Cheese (blended)
5 g powdered peanut butter
4 grams SF FF Butterscotch pudding mix
1 to 1 1/2 pkgs 100 Calorie Planters PB Crisps
2-3 packets of splenda (optional)
Directions:
• Blend cottage cheese until smooth (preferably in the Bullet)
• In large blender add ice, 6 oz water, protein powder, pwd. pb and cottage cheese
• Blend until smooth
• Pour ½ of PB crisps into cup, then add blended mixture. Freeze.
• Add other ½ pkg of crisps to shake when ready to eat.
*This is just the “template” to this recipe. Remember you can always add/remove ingredients based on your caloric needs.
Lean Bodies Consulting provides online nutrition and training services helping people reach goals like "how to lose weight fast" and "how to quickly build muscle." Some clients are seeking a "weight loss cardio workout" while others want "diet and exercise for 6 pack abs" and everyone wants to know "how to continue to build natural muscle fast and safe". Erik Ledin provides expert advice to meet each client's needs, whether a client is focused on a weight loss program like "losing weight/ belly fat" or for "figure competition nutrition" and "what competition judges are looking for."
I typically make up a weeks worth of these at a time so I don’t have to bother with the prep every night. I’m usually tired from a busy day and the last thing I want to do after put my kids to bed is make another meal. 
