Protein Powder Recipes.

Learn how to utilize your protein powder and make some healthy treats and stay on your diet!

It just seems unfair that summertime is when we are all dieting and getting ready for shows, or photo shoots, or appearances in the Fitness industry, yet, this is the time for all the party's and picnic's. I see so many people fall off their diet, almost as bad as Christmas time. This is when all the fresh food is out and what is worse, you can smell the barbeques and all the other outdoor cooking! I for one, have been a victim many times. So I am willing to give up some of my solutions.

Now, we all know about whey protein and everyone pretty much has there favorite. Quite frankly, I have yet to honestly see one that unanimously is preferred over another. I have a few favorites, but they are favored for different things I use them for, so I am going to share them with you.

Recently, one of my clients, Sandy Grant, who also is a dear friend, had a birthday. This birthday was right around when she was getting ready for U.S.A.'s and she really could not afford to be a bad girl. So I came to the rescue! Merry's wonderful "Limecake"!

Merry's Limecake

  • 12 egg whites
  • 1/2 cup of cream of rice
  • 1/2 cup of Splenda
  • 1 good sized lime
  1. Combine all the ingredients together and whip together with a whisk, or a fork, either will do.
  2. Cover and put in a high powered microwave for 3 minutes.!
  3. When you take it out loosen the edges with a knife, place a plate upside down on top of the bowl and flip it over.

I know, I know, but when you are a hard core competitor this looks pretty darn good so far. You still with me? Now the frosting; Take your favorite Meal Replacement. Mine is Musclelink Muscle Meals. Nummy! I take the "Creamy Smooth Vanilla" in a small bowl I take the juice of about 1 1/2 limes, and stir it in slowly until the powder has a frosting like texture. Then I frost the cake. Now you have a "Limecake"!

Now understand that this is not a very big cake, so go ahead and double it, remembering you will have to let it cook a little longer. I have not doubled it so I am not sure. If you are concerned about calories, protein etc., just remember that egg whites are approximately 16 calories per white and 3.35 grams of protein. Then the creamy brown rice is around 300 calories per ½ cup of dry measure, and 64 grams of carbs.

As far as the meal replacements, it just depends on which one you use, so add that. Of course if it is a birthday, or just a cheat, who wants to know anyway! At least its not REAL cake! So there! You can also use lemon instead of lime. I just like the consistency better when the lime is mixed with the egg. It does something quite magical.

Wild Berry Smoothies & Ice Cream

Now comes my favorite summer treat. Where I live I am totally surrounded by wild berries. We pick berries all throughout the summer and put them in the freezer for the whole winter. Blackberries, raspberries, blueberries, cherries, strawberries, they are all here.

  • Frozen berries (any kind)
  • 3 scoops of protein powder
  1. In a "FOOD PROCESSOR", not a blender I put the frozen berries.
  2. Then I turn on the processor, adding just a little bit of juice or water.!

Another way I do this is to take the protein powder in a bowl (3 or 4 scoops) and add just enough water to make a pudding texture. Then I slowly add the frozen berries in and stir with a spoon. Then adding more into the mixture I start smashing them and stirring, and the next thing you know the protein powder just turns to ice cream! The best one for this actually is the Eclipse 2000 Deluxe Whey. It freezes fast. Although any of them will work, so I say use whatever Whey Protein you like best. I prefer this way because then you can chew on the frozen berries.

Hungry Yet? Then I say go for it! It truly is the greatest replacement for one of our most damaging weakness!

Protein Pancakes

Call me the Protein Powder Queen! I have more nummy and satisfying ways to make your protein powders more exciting.

One of my female pro bodybuilders came over once while we were getting her ready for an Olympia contest. She is one week out of her show and she pulls out of her cooler this foil and unwraps PANCAKES! I couldn't believe my eyes! I said "What the heck are you doing?" She say's "These are my protein pancakes. I get crazy when I am carb depleting, so I make these and it seems like I am eating bread." So here is what she did:

  1. You just take your scoop, or scoops of powder, and mix with a little water so it has pancake consistency.
  2. Using a non-stick skillet, pour just like pancake mix.

Protein Powder Recipes PDF (113 KB)

They do come out quite dry, but heck, when you are hard up, who cares. Now I found that if you turn them a little quicker on both sides and leave it a little moist in the middle it is much more tasty. Especially if you use the strawberry or chocolate. But you have almost no carbs and can be guilt free on a cheat!

One thing about the pancakes though is all these various brands have different consistencies. If you use the Eclipse 2000 Deluxe Whey, I take the vanilla flavor and mix it with fresh lemon juice. I make it a thicker consistency and when you flip it, do not let it cook all the way through and you get a lemon bar!

We can get even more clever by mixing any of your protein powder with egg whites. I will use one egg white for every scoop of protein. If you are using the vanilla flavor, try adding cinnamon, vanilla, and Splenda, or Equal to make it seem sweeter. When you add the egg whites they come out so light and airy.

You can add oatmeal and make it more interesting consistency wise. Heck, you can even throw in some chocolate chips! Ooops... I guess we got carried away. I have used so many different kinds of protein powders and have yet to find one that does not work. Although I must say that the two I mentioned really work the best. I do know there are so many more out there that I have not tried. So take your favorite and try it. Let me know if you have any that rock!!

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