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With so many people trying to fit more protein into their diets, they're finding it difficult to sometimes meet those requirements with whole food items. In their search for high protein items they generally wind up purchasing a protein powder to help them reach their daily protein intake. The problem is, too many people rely on drinking protein shakes and end up hating the thought of having to slam down another protein shake to hit their macros. No worries, we found some of the best alternate uses for your favorite protein powders!
Eating the same old oatmeal every morning is no fun. So mix it up with this new twist on oatmeal with protein from IFBB Figure Pro, Nicole Wilkins. In just five minutes you’ll have a new love and appreciation for those oats you’ve grown to adore.
Yield: Serves 1
Total Time: 5 minutes
Directions: In a medium microwave-safe bowl, combine the oats and water. Pop them in the microwave for two minutes. Remove oats from microwave and stir in the canned pumpkin, protein powder, pumpkin pie spice, and maple syrup. Top with raisins and pecans. Enjoy!
Nutrients per recipe: Calories: 298. Total fat: 9.4g. Carbohydrate: 41.9g. Dietary fiber: 8.2g. Sugars: 11.6g. Protein: 16.2g.
Who doesn’t love a moist muffin in the morning? This mouth-watering recipe is from four-time Olympia Figure Champion, Nicole Wilkins. No need to hit the bakery when you can make a tasty protein breakfast option right in your own kitchen.
Yield: 12 muffins
Prep Time: 10 min.; Cook Time: 20 min.; Total Time: 30 min.
Directions: Preheat oven to 350 degrees. Spray twelve-tin muffin tray with cooking spray. Pop all the ingredients into a blender and blend until smooth. Divide mixture evenly among twelve muffin tins. Place a thin slice of banana on top of each muffin. Bake for twenty minutes or until cooked through. Enjoy!
BROWNIE OVERNIGHT PROTEIN OATMEAL
After reading the above oatmeal recipe, I’m sure you were thinking it couldn’t get any better than that. Well, you were mistaken. Nicole Wilkins has whipped up yet another amazing oatmeal recipe for you to add to your breakfast arsenal - Protein Packed Brownies.
Yield: serves 1
Total Time 5-10 minutes.
Who doesn’t love pancakes? Who also doesn’t love amazingly moist muffins? Why not have both? Now you can! Celebrity chef, Gavan Murphy, (a.k.a. “The Healthy Irishman”) has whipped up some of the finest-tasting pancake muffins in all of the land. Check them out for yourself!
Yield: Makes 10 muffins
Directions: Preheat oven 425ºF. Mix all ingredients together in food processor or if making by hand, mash the banana until smooth. Add all remaining ingredients and mix thoroughly to make sure there are no lumps. Spray muffin tin with canola oil spray coating all sides. Fill each muffin tin ¾ way to the top. Bake fifteen to twenty minutes or until a toothpick comes out clean when pierced into a muffin.
Who said in order to stay in shape you need to lay off the sweets? Not this one! Celebrity chef, Gavan Murphy, is sharing his special recipe using some protein powder and healthy fats to improve the macros of peanut butter cookies.
Yield: Makes 6 cookies.
Directions: Preheat oven 350ºF. In a large bowl, mash banana until smooth. Add remaining ingredients and mix until combined. Lay a sheet of parchment paper on an oven tray and spoon bite size portions of cookie mix on tray. Bake for fifteen minutes.
What does Titan from American Gladiators and Superman eat for breakfast? Chocolate peanut butter protein cupcakes! Model/actor and Body Fortress athlete, Mike O’Hearn, doesn’t have much time to spend in the kitchen baking, but when he decides to make himself a tasty breakfast treat to get him going in the morning he whips up these bad boys. Try them for yourself and let your inner super hero loose!
Preheat oven to 350ºF and spray cupcake tin with on-stick cooking spray. Mix all ingredients together using blender or food processor and divide evenly into twelve cupcake tins. Bake for twelve to fifteen minutes.
You don’t have to go to France in order to eat an amazing crepe. In fact, thanks to “The Healthy Irishman” Gavan Murphy, you can make them right in your own kitchen! Bon appétit!
Crepe Mixture Ingredients:
Directions: Put all crepe ingredients in a blender and mix for thirty seconds. If mixture is too thick add a tablespoon of water until a smooth pourable batter consistency is achieved. Cook crepes in coconut oil for twenty seconds each side in preheated pan.
Directions: Fill each crepe with banana and yogurt filling.
When time is crunched and yo u need to get out the door as soon as possible, having a quick breakfast ready to go will help you resist the urge to walk out the door without breakfast. Matt Weik, MET-Rx Team Sports Manager, strength coach, and fitness author, always keeps a bowl of his favorite pudding in the refrigerator. Never skip breakfast and with this super easy and tasty three-ingredient treat you’ll never have to worry about being catabolic ever again.
Directions: Mix 1 packet of MET-Rx Meal Replacement Chocolate with 16 ounces of ice-cold water. Blend at low speed for twenty seconds. Add 2 tbsp. of your favorite Jell-O® Sugar-Free Instant Pudding. Blend at high speed for 1 minute, refrigerate for 1 hour, and then serve. This can be made whenever and stored in the refrigerator for a snack or breakfast.
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Matt Weik has been in the fitness industry since 2002. He is currently the Manager of the MET-Rx Team Sports division. He works with colleges and professional sports teams all across the US to supply them with recovery and nutritional products for their athletes. Matt is an established writer with hundreds of articles and interviews in magazines, has research published on exercise dependence and has been featured on many websites and radio shows. Matt is also a certifi ed personal trainer, certifi ed strength and conditioning specialist, as well as being a certifi ed sports nutritionist. More information can be at: www.MattWeik.com.
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