Protein Bar /Almond protein bar



Ingredients

8 scoop Whey Isolate protein powder (Your choice) 3 cups oatmeal 1 cup of almond slice (Option) 1 package fat-free, sugar-free pudding (Any flavors) 2 cups skim milk Mixed ingredients in bowl and spread in the bottom of the pan Instructions:

Place in fridge overnight Cut into 8 squares



Apple & Cinnamon Muffins



Ingredients

¾ cup oatmeal

¼ cup oat bran

6 egg whites

½ scoop of vanilla protein powder

¼ tsp of baking soda

1 tsp of Splenda

1tbsp of flex oil 1 diced apple

2 tbsp of unsweetened apple sauce

½ teaspoon of cinnamon

½ teaspoon of vanilla extracts in blender,

Instructions:

mix all the ingredients

(Except for the diced apple, blend until the mix get thick. Add the diced apple and stir (with a spoon or spatula) Poor the mix in a muffin cooking pan, Cook at 350-degree F until cooked (About 30 minutes)


Nutrition Info serving 1 Per serving 598 calories Protein 51 g 204calories Carbohydrate 65 g 260 calories



KETO VANILLA MUG CAKE (PALEO, VEGAN)



Ingredients

1 scoop vanilla protein powder 32-34 grams

1/2 tsp baking powder

1 tbsp coconut flour

1 tbsp granulated sweetener of choice*

1 large egg * See notes for vegan option

1/4 cup milk of choice

1/4 tsp vanilla extract

1 tsp chocolate chips of choice optional

Instructions:

For the microwave option Grease a microwave safe bowl with cooking spray and add the protein powder, baking powder, coconut flour, sweetener of choice and mix well. Add the egg and mix into the dry mixture. Add the milk of choice and vanilla extract- If the batter is too crumbly, continue adding milk of choice until a very thick batter is formed. Top with chocolate chips and microwave for 60 seconds, or until just cooked in the centre. For the oven option Follow as above, but bake in the oven for 8-15 minutes, depending on consistency desired- Mug cake is cooked once a toothpick comes out 'just' clean from the center.



https://thebigmansworld.com/healthy-1-minute-low-carb-vanilla-mug-cake/



Healthy Protein Cookie



Ingredients

1 cup of wheat bran

1 cup of oat bran

½ cup of ground flax seed

4 scoops of you favorite vanilla whey isolate

1 tsp of cinnamon

½ tsp of apple pie spice 1 whole egg

2 cup of unsweetened applesauce

1tsp of vanilla extract

3 tbsp of almond butter


Instructions:

Per heat oven to 350 degrees Mixed dry ingredients in large bowl Add all the non-dry ingredients to other bowl, if batter seems too dry add little more unsweetened applesauce until the consistency is satisfactory the batter should be somewhat moist and chunky. Now spray cookie sheet down with nonfat cooking spray, then take a spoon and spoon the batter onto the cookie sheet forming each cookie into semi-flat circle about the size and shape of a medium sized coffee cup lip. Leave about 1 inch between cookies, bake at 350 for 13-17 minutes depending upon thinness of the cookies.

Makes about 16-20 cookies


Nutrition Info serving

1 Per serving 88 calories Protein 9 g 36 calories Carbohydrate 8 g 32 calories



Protein lime ice cream



Ingredients

2 cups unsweetened vanilla almond milk

Stevia to taste

Zest and juice of one lime

½ scoop Vanilla protein powder

½ cup unsweetened shredded coconut

1-3 Basil leaves (More or less for taste)


Instructions:

Blend and add to ice cream maker or pop-sickle maker. Enjoy when ice cream is set.



The espresso protein shake



Ingredients

1 scoop vanilla isolates protein powder

1 shot of espresso

¼ cup of Greek yogurt

Pinch stevia

Pinch of cinnamon

5-6 ice cubes


Instructions:

Place all ingredients into blender, blend for 30-60 second ready to server


Nutrition Info serving 1 Per serving 169 calories Protein 35g 140calories Carbohydrate 3 g 12 calories



Chocolate Loaf



Ingredients

1 ½ oz quick cook oatmeal 500ml

Egg white (2small cartons)

1 cup pumpkin puree

2 packs sugar free jell-O powder

8 packs of sugar twin (or to taste)

2 heaping tbsp low-fat cocoa powder (Safeway brand)

1tsp extract (Banana, coconut, peppermint are tasty choice)


Instructions:

Spray dish of rice steamer with non-stick cooking spray. Mix ingredients and steam in dish for 75 minutes.


Nutrition Info serving 8 (608 total calories) Per serving 155 calories Protein 11g 42 calories Carbohydrate 9g 34 calories



Turkey patties



Ingredients

1lb (450g) ground turkey

1 tablespoon chopped scallion

1 1/2 teaspoon chopped parsley

1/2 teaspoon salt

1 tablespoon olive oil

1/4 teaspoon cayenne pepper

1/4 teaspoon black pepper

1/2 teaspoon chili pepper flakes,

2 tablespoons fresh garlic, minced


Instructions:​

1. To make the turkey patties: Combine all ingredients for the turkey patties (ground turkey, scallion, parsley, garlic, salt, pepper, cayenne and chili flakes) in a medium-sized bowl and gently mix until everything is evenly combined. Do not overwork, so you’ll get a better texture.

2. Heat 1 tablespoon oil in a skillet over medium-high heat and divide the turkey mixture into four equal parts. Flatten gently to form the turkey patties, then sear the turkey patties in the skillet for 5-8 minutes per side or until internal temperature reaches 160ºF (71ºC). Make sure to give a good sear to the turkey patties so they’re crispy on the outside and soft on the inside. Remove from the skillet and set aside.


3. Serve the turkey patties with a dollop of homemade low fat chipotle aioli on the side, or squeeze between to slices of buns to make delicious turkey burgers. Enjoy!




Bison jerky



Ingredients

¼ cup soy sauce

1 tablespoon Worcestershire sauce

¼ teaspoon pepper

¼ teaspoon fresh garlic, minced

1-teaspoon splenda

1 bottle liquid smoke

½ to 2 pound Bison meat, thinly sliced


Instruction:

In a large bowl, thoroughly combine all the ingredients accept for the meat. Now add the deer strips to mixture, refrigerate and let it marinate for 24 hours next, remove meat from it’s marinade, shake off the excess liquid and arranger it on a dehydrator tray. Dehydrate for four hours and let the meat cool. Store in glass jar.



Bobby Tang 2015 I POWER BY IM3FITNESS