What is your most important meal of the day? Trick question! The correct answer is pretty much any time you get to eat.
Of utmost importance, however, are the meals during which you can indulge in some protein-rich treats that rock your taste buds and your fatigued muscles like a well-intentioned hurricane. When good, wholesome ingredients join in holy matrimony with quality protein, you can rest assured that you get the most from your hard work in the gym.
Hang onto your pastry chef hat! These protein recipes are about to rock your world. Start baking some goods and making some gains!
Vanilla Caramel Protein Crepe
Move aside, pancakes! Your thinner and more hip cousin has just arrived. This recipe will get you excited to whip up an easy-breezy, protein-smothered crepe and then proceed to dress it with copious amounts of any toppings you wish—bananas, peanut butter, Nutella, strawberries, or even savory items like ham.
Holy crepe, Batman!
egg whites 2
almond milk 1 cup
oats 2/3 cup
salt 1 pinch
coconut oil 1 1/2 tsp
- In a blender, combine egg whites, almond milk, oats, protein powder, salt and coconut oil. Process until smooth, cover, and refrigerate for 1 hour .
- Heat skillet over medium heat and spray with Pam. Pour 1/4 cup of crepe batter into skillet, tilting to completely coat the surface. Cook for 2-5 minutes, turning once, until golden. Repeat with remaining batter.
- Top the crepe with 1 tablespoon of Nutella and 1/2 sliced banana, and roll.
Serving Size: 1
Quite frankly, these round, bite-sized chompers filled with chocolate and almond butter will grant you the powers to hit incredible PRs on your squat day. 'Nuff said.
rolled oats 1 cup
dark chocolate chips 1/2 cup
almond butter 1/2 cup
honey 1/3 cup
Coconut and Dark Chocolate Chia Flax Blend 1/2 cup
BPI chocolate whey-hd 3 scoops
- Combine all ingredients in a large bowl until fully incorporated.
- Using a melon-baller, scoop balls from mix and drop onto baking sheet.
- Place sheet in refrigerator for 2-3 hours.
Serving Size: 15
Popeye's Protein Shake
No one cannot deny the swoll-ness of Popeye, the 1920s naval icon! Soak up some serious nutrition and energy from this shake; it combines spinach, good saturated fats, a trio of delicious fruits, sweet honey, and a huge hit of protein. Even the ol' sailor man himself will grow spinach-green with envy!
raw baby spinach 2 cups
coconut (frozen) 1 cup
pineapple (frozen) 1/2 cup
blueberries (frozen) 1/2 cup
banana (frozen) 1/4 cup
raw honey 2 tbsp
- Add spinach, coconut milk, and BPI whey to blender. Mix until smooth, then slowly add in frozen fruit and honey.
- Serve cold and enjoy!
Serving Size: 1
"Getting Siggy With It" Frosting
This frosting is infused with so much protein and flavor that one taste will make you get down and jiggy with it. Use this frosting to top cupcakes, muffins, and fruit, or you can just eat it straight up. No judgment here.
Siggi's Vanilla Icelandic Yogurt 8 oz
peanut butter 3 tbsp
low fat cream cheese 2 tbsp
vanilla 2 tsp
maple cinnamon agave 2 tbsp
- Add Siggi's yogurt and peanut butter to medium-sized bowl.
- If you have a mixer, mix on medium speed for 1 minute. Otherwise, rev up your forearm muscle for some serious mixing.
- Add in cream cheese and agave syrup and mix for 2 minutes. Add in vanilla and BPI whey and beat until smooth.
Serving Size: 6
BPI "Muscle-Maker" Muffins
As they say (and by they, I actually mean me), "Make muffins, make muscles." This is yet another recipe that uses both vanilla protein powder and Siggi's yogurt, but I assure you the result will be nothing short of euphoric, not to mention anabolic. Let the protein pile on by adding the "Getting Siggy With It" frosting!
coconut oil 1/2 cup
egg whites 4
low fat buttermilk 1 cup
Siggi's Coconut Icelandic Yogurt 5.3 oz
almond flour 1 cup
BPI cookies and cream whey-hd 2 scoops
cocoa powder 2/3 cup
vanilla extract 2 tsp
baking powder 1 tsp
baking soda 1 tsp
salt 1/2 tsp
carob chips 1 cup
- Preheat oven to 375 degrees and place liners in muffin tin.
- In large bowl, combine all dry ingredients (flour, whey, cocoa powder, brown sugar, baking powder, baking soda, salt).
- In another bowl, whisk melted coconut oil, buttermilk, vanilla.
- With a spatula, slowly fold wet ingredients into the dry ingredients. Once the ingredients are incorporated, fold in the carob chips.
- Fill the muffin liners about 2/3 of the way and bake for 20 minutes. A toothpick should come out clean when inserted into the center of the muffin.
- Transfer to a rack and let cool.
Serving Size: 12