Pro-Cookie Bars

Ingredients
5 oz of dates*
8 tablespoons unsweetened almond milk
5 tablespoons all natural almond butter
1 scoop protein powder (unflavored 81% whey)
1 teaspoon of vanilla
1/4 cup of dark chocolate chips

Blend all ingredients in a food processor or blender. Scoop out the mixture on to a sprayed small pyrex pan. Refrigerate for an hour or perhaps freeze.


*You could substitute dates for prunes. However, prunes are way sweeter and have higher calories. Both have a great amount of nutrients and minerals.

SPAGHETTI SQUASH WITH VEGGIES AND MEAT-SAUCE

CARBS! Oh, how Americans can't seem to get enough. Save you calories and fill up on a healthy overlooked vegetable, Spaghetti Squash!!!

Ingredients:

• spaghetti squash
• 2 lbs lean beef (94%)
• 1 red pepper
• 1 green pepper
• small onion
• 1 garlic clove
• 2 cans of no salt added diced tomatoes
• 3 tablespoons of basil
• 2 tablespoons of parsley
• Jar of organic tomato sauce (Francesco Rinaldi is really good)

Directions:

1.) First, heat the squash in the microwave for 15 minutes.

2) Next, brown the meat and the garlic and the seasons.

3) Add the diced, onions, green pepper, red pepper, cans of tomatoes, and sauce.

4.) Finally, allow the squash to cool for  about 5-10 minutes.

5.) Cut  the squash down the middle and scoop out the seeds. With a large spoon, scrape the spaghetti squash out of the shell.

6.) Finally, serve the squash with the meat-sauce.

Muscle-Making Crepes

INGREDIENTS

• 2 cup of non-fat milk
• 1/2 cup whole wheat flour
• 4 egg whites
• 2 whole eggs
• 2 tablespoon applesauce
• 1/2 teaspoon of vanilla

DIRECTIONS: 

Blend all the ingredients together with an electric beater. Next, spray the skillet pan, each time, with Pam Spray. Pour the mixture and turn over with the middle starts to bubble. (medium heat)

Filling: Stuff with fresh berries or a cream filling.

Cream Cheese Filling

• 1 cup of nonfat greek yogurt
• 2 tablespoons of Greek Cream Cheese or nonfat cream cheese
• 1 tablespoon of vanilla
• 2 tablespoon almond milk
• 2 tablespoons Ideal Sugar

Blend all the ingredients together . Next spread the cream cheese filling in the crepe along with fresh cut strawberries and blueberries.

Lemon Protein Muffins

Ingredients:

2 cups of oats

1 small package of sugar-free lemon pudding

2 egg whites

3 scoops of protein (I used unflavored 81% protein powder. I think unflavored taste better.)

2 peeled lemons

1 cup non-fat plain FAGE Greek yogurt

1 cup of sugar substitute ( I used Ideal sugar)

Directions: 

Blend all the ingredients in a food processor/ blender and pour or rather scoop out the mixture into a sprayed muffin tins.

This recipe makes 12 and each muffin has about 10 grams of protein.