Sunday, August 24, 2014

Pizza Lasagna

Super simple Pizza Lasagna

I love pasta and I love pizza so I decided to swap my chicken and sweet potatoes for pasta and turkey pepperoni.


40g of fat free mozzarella 
26g of turkey pepperoni 
1 tablespoon sugar free tomato sauce
58g Tinkyada brown rice pasta


  1. Boil 4 cups of water, when boiling add in lasagna sheets, cook for about 10 minutes until soft 
  2. Heat oven to 400 degrees
  3. Drain the pasta sheets and start layering pasta sheet, sauce, cheese and pepperoni and continue until done
  4. Put in oven for 15 minutes and it's ready! 

Saturday, August 2, 2014

Chocolate Chip Cookie Dough

Besides ice cream, my other obsession is cookie dough. I absolutely love it and could eat the whole bowl. I've been trying to perfect my protein cookie dough recipe so that I can enjoy one of my favorite treats ...on plan! 

I've gotten pretty close and I'm super excited about it! 

If you want to keep it low carb, leave out the pumpkin. Using half the Mocha Caramel and the caramelized browned butter create the cookie dough flavor. Too much Mocha caramel and you get a strong coffee taste but using about half gives it the perfect flavor. 

I made a giant cookie out of it after ;) 


  • 10G Mocha Caramel Trutein 
  • 15G Vanilla Trutein 
  • 8G Butter (or however much you need on your plan, I was swapping 15G peanut butter for Butter and cocao nibs)
  • 5G cocoa nibs 
  • 2 tsps Vanilla
  • 20G Pumpkin 
  • Stevia 
  • 1/4 cup apple cider vinegar
  • .5tbs baking soda
  • 1/2 ts salt
  • 1/2 cup almond milk 
  1. Mix apple cider vinegar and baking soda together in a separate bowl
  2. Place butter in hot pan and brown the butter. Don't let it burn, you'll know it's ready when it smells like caramel.
  3. Mix all other ingredients together
  4. Mix in butter 
  5. Mix in baking soda mix 
  6. Enjoy!....and then you can use the rest to make a really good cookie!! 

Tuesday, July 22, 2014

Red Velvet Chocolate Ganache Whoopie Pies

Moist, delicious desserts with 20G of protein! 

Cocoa nibs can be swapped for peanut butter--they're just a fat! And if you don't know what they are, they're raw chocolate. No sugar just straight up peeled, crumbled cocoa beans. I got to thinking today that I must be able to make more with these and that I'm not using them to their fullest potential...aha! I'll make ganache! When in doubt, make ganache.

Ganache is very simple to make, it's essentially chocolate and heavy cream. So what can I work with to mimic ganache? Cocoa beans, coconut butter and almond milk! 

Yummy little pies! I had 4 from this recipe

The mix will be slightly chunky, don't let it get runny! 

Cocoa nibs ground up pretty finely, if I had a better processor I'm sure they'd be even finer! 


  • 15G cocoa nibs
  • 1/4 cup of almond milk
  • 11G of coconut butter (I had 50G of avocado left over that I swapped this for)
  • 1/2 cup of baking stevia

Whoopie Pie
  • 1 scoop of Trutein
  • 1/4 cup of almond milk 
  • 1/8 cup Apple Cider Vinegar (you'll see me add this to pretty much everything)
  • 1 ts baking soda
  • 1/2 cup of baking stevia 
  • Red Velvet Emulsion


  1. Put cocoa nibs into food processor and grind until powdery 
  2. Add coconut butter (or coconut oil) and pulse the processor
  3. Add stevia and blend again
  4. Finally add the almond milk and blend well
  5. Place all of this mixture into a sauce pan and heat on low mixing well, not allowing it to burn. Turn off the heat and continue to mix...tada!! you've got ganache 
note: The ganache will have a slightly clumpy texture if you're not able to get the nibs grounded up well 

Whoopie Pie

  1. Mix all ingredients minus the vinegar and baking soda
  2. In separate cup mix vinegar and baking soda and add to the mixture
  3. Place in tiny cupcake cups or bake like cookies (your preference) 
Putting it all together

  1. Let the chocolate and whoopie pies cool 
  2. Frost the little cookies on the bottom side and put together like a whoopie pie! 
Note: You can make other variations such as cupcakes with chocolate ganache frosting.

Friday, July 18, 2014

Chocolate Chip Cookie!

Chocolate Chip Cookie Dough & Cookies

Ok so today I was craving cookie really badly. So I could have taken a cheat meal and enjoyed some cookie dough but for my last 2 meals I had 85g of top sirloin and 130 grams of rice and 25G of trutein and 15 of peanut butter. You know what that means?! I can get creaaative!

Ok so here's how I see it:

130G White rice: 164 Calories 

65G Pumpkin 22 Calories
13G chickpeas 22 Calories
29G oat flour 120 Calories 

15G peanut butter: 100 Calories 

15G Cocoa Nibs

This made 4 moist cookies! 

I toss all the ingredients into a bowl as I'm weighing them

My food processor is my favorite tool in my kitchen!  and cookie dough yuuuummmm

These seriously kick the the cookie craving and allow me to stay on plan! Win win! 

  • 65G Pumpkin
  • 13G Chickpeas
  • 29G Oat flour
  • 25G trutein (I did half vanilla half mocha caramel) 
  • Vanilla (as much as you like)
  • 1/4 cup Apple Cider Vinger 
  • 1ts Baking powder
  • 1/4 teaspoon salt
  • 1/4 cup Stevia baking powder
  • 15G Cocoa nibs 
  • 1/2 teaspoon of Princess Cookie & Cake emulsion oil
  • 1/2 cup almond mlik

  1. Throw all ingredients except for cocoa nibs in a food processor until well blended
  2. Mix in cocoa nibs 
  3. Eat it as cookie dough OR do what I do eat half the cookie dough, make the rest in cookies
  4. Place in the oven 375 degrees for about 8 minutes 

Tuesday, July 15, 2014

Lemon Meringue Pie

Trutein has some really delicious protein flavors. One of their new ones is lemon meringue pie so naturally I had to create just that!

I adapted from a few different recipes:

Depending on your macros for the day, you can modify the recipe to make more! 

The crust is simple but delicious and buttery, again you can sub more butter in if your plan allows: 

Cute little pie! 

For the filling:
  • Lemon meringue pie trutein
  • 1 Egg white (can be omitted)
  • Lemon juice (either concentrated or fresh squeezed) 
  • 1ts vanilla 
  • 1/4 ts salt 
  • 3g butter 
  • .5 cup almond milk
  • A pinch of Cream of tartar

For the crust
  • 14g butter
  • 40g oat flour 
  • 3tbs cold water

For Meringue:
  • 2 egg whites
  • 1 ts vanilla
  • .5 cup baking stevia
For filling

  1. Beat the egg whites until slightly fluffy, add in Trutein and lemon juice.
  2. In pan heat Almond milk, butter and vanilla until butter melts, mix in with Trutein mix. The result will be slightly watery. Add a little bit of cream of tartar to thicken

For crust
  1. Cut the butter into little squares and press into flour mixture with a fork
  2. Add 3 tablespoons of water and mix. Form dough onto parchment paper or Wilton's Tart pans (love these things!)
  3. Put the crust in the fridge

For meringue:
  1. Beat egg whites until foamy, add some cream of tar tar to thicken
  2. Add in stevia slowly half way through mixing. Continue mixing until stiff peaks form. If you stick your finger in and pull it out the shape should hold 

Putting it all together: 
  1. Pour filling into crust
  2. Put Meringue on top and form little peaks to make it look pretty. 
  3. Place in oven 400 degrees for about 10 minutes or until meringue hardens (it'll get a little brown at the ends. 

I had both filling and meringue left over so I made meringue cookies and lemon meringue pie ice cream and ate that too :)

Red velvet guessed it... ice cream!

The ingredients for all of my ice creams are essentially the same, a combo of arctic zero, almond milk, trutein and the flavorings.

But seriously this one came out so so rich I couldn't believe it! 

This recipe makes a lot of ice cream base...

which results in a lot of ice cream!! 

  • 1cup almond milk (30 calories)
  • 1/2 cup Baking stevia (0 calories) 
  • 33g frozen banana (30 calories, 7g carbs)
  • 60g pumpkin (25 calories, 6g carbs)
  • 25g red velvet ice trutein (109 calories) 
  • Loranna red velvet emulsion oil 
  • 10g Hershey's cocoa powder (20 calories, 6g carbs)
  • 140 g chocolate arctic zero (70 calories, 14g carbs) 
  • 6g dark chocolate chips (30 calories, 6g carbs) 
  • 1/4 cup apple cider vinegar
  • 5g reddiwhip heavy whipping cream (15 calories, 1g carbs)
  • 1 egg yolk (55 calories) 
  • 3g agar powder (10 calories)
Total Calories: 384 (without the egg, almond milk and trutein it's 200 calories) 
Total Carbs: 40

  1. Mix egg yolk on low speed for about 2 minutes.
  2. Add in Stevia, Cocoa powder, Agar powder and Red Velvet emulsion oil. Mix until combined.
  3. Add almond milk and apple cider vinegar until well blended
  4. In food processor, blend frozen banana, 25g protein powder, pumpkin and arctic zero.
  5. Combine the two in the mixer and mix until well blended. Scrape the bottom with a spatula as you're mixing to make sure the egg yolk is well blended.
  6. Throw this all in an ice cream maker for about 10-15 minutes. You'll know it's ready when the consistency looks creamy 
  7. Throw in the chocolate chips right at the end 

Monday, July 14, 2014

Pumpkin Protein Custard Ice Cream

This morning I made a delicious post workout treat that included my new Lorann pumpkin pie emulsion. 

Since I work out at 5 am I combine part of my breakfast with post workout. In this case I stole the egg yolk from my whole egg. (I eat half my breakfast before my workout and the rest at work. Minus the egg yolk). 

Note: My post-workout calls for any low-fat carb under 200 calories 40-42g carbs, adjust the recipe to fit your calorie/carbs. 

Another note: I've just discovered Apple Cider Vinegar for baking...I liken it to salt for savory foods but for sweets. I use it in baking desserts and now in ice cream and it intensifies the flavor whatever you're making! Also it has 0 calories. I'm always looking for low to no 0 calorie foods that I can to my creations...this one wins big time! 

This recipe produces quite a bit of ice cream: 

I mean seriously, an entire giant bowl of ice cream for breakfast, is this real life?

Also, if you haven't been introduced to the magic that is Arctic Zero, I'd say you're missing out on something quite magical. 1 pint = 150 calories, actually 144 calories (36 calories per serving

  • 122G pumpkin (40 calories, 9g carbs)
  • 5G splenda brown sugar mix (25 calories, 5g carbs)
  • 34G frozen banana (30 calories, 8g carbs) 
  • 1 egg yolk (55 calories) 
  • .5 cup baking stevia 
  • 1 tablespoon Lorann pumpkin pie emulsion oil
  • .5 ts salt 
  • 6G dark chocolate chips (30 calories, 4g carbs) 
  • 1 cup Almond milk (30 calories) 
  • 1/2 cup of apple cider vinegar
  • 140 grams arctic zero ice cream (70 calories, 14 g carbs) 
  • Cinnamon powder 
  • A pinch of Agar powder (a tiny bit goes a long way. This is for thickening) 
Total Calories: 245 Calories (without the egg yolk, it's 195) 
Total Carbs: 40

  1. Mix egg yolk on low speed for about 2 minutes.
  2. Add in stevia, cinnamon and brown sugar. Mix until combined.
  3. Add almond milk and emulsion oil a little at a time until well blended
  4. In food processor, blend frozen banana 25g protein powder (I used mocha caramel Trutein) and arctic zero.
  5. Combine the two in the mixer and mix until well blended. Scrape the bottom with a spatula as you're mixing to make sure the egg yolk is well blended.
  6. Throw this all in an ice cream maker for about 10-15 minutes. You'll know it's ready when the consistency looks creamy 

Sunday, July 13, 2014

Red Velvet Protein Cupcakes with 'Cream cheese' frosting

Since this is my first post, I think it's only proper that I give a little background about me! I love to bake and I also love to workout. Rather than deny myself of the sweets that I love, I've started modifying recipes to fit my meal plan! My posts will consist of mostly baked goods and sweets because they're my favorite :). I'll occasionally post savory foods. 

Now to start this post...Last week I ordered Lorann Emulsion Oils (pumpkin, cream cheese, red velvet and princess cake and cookie) and they came in the mail today! On Friday, I also got my order of Red Velvet Trutein

I found this recipe which I'm going to attempt to modify and make it just as tasty! 

My last meal calls for 25G of Trutein and 15G of Peanut Butter (note: Since I don't get carbs tonight, I won't be using them for this recipe but when I do I'll typically swap with coconut or oat flour, it makes the consistency a bit different). 

Some of they key ingredients I keep in my kitchen:

  • Baking Stevia
  • Vanilla
  • Trutein (I have vanilla, lemon meringue pie, red velvet, peanut butter marshmallow cookie, shamrock shake and mocha caramel at the moment) 
  • Baking Powder
  • Baking Soda
  • Salt
  • Coconut Butter (Sweat Spreads)
  • Regular Butter
  • Almond Milk 
  • Xanthum Gum 

These are the emulsion oils I got today! 

The frosting comes out very nice! Thick and delicious, a tiny bit of emulsion goes a long way!

The Red Velvet Emulsion makes the batter REALLY bright red. I mixed these ingredients by hand with a fork. 

Don't mind my messy cupcake pan :). Fill the little cups about 3/4 of the way full. This recipe made 4 cupcakes! 

If you pull them out too early they sink in :( But they come out with a beautiful red color 

4 Little sunk in cupcakes :) 

The fact that they caved in actually worked perfectly for the frosting! 

And taste test confirms...they are DELICIOUS! The frosting is buttery with an authentic cream cheese taste. The cake comes out very moist and the Red Velvet pairs nicely with the cream cheese frosting (of course)! 

The Swap

  • 15G of Peanut butter swapped for 13G of butter
  • 15G goat cheese (From my previous meal) swapped for 4G of butter

Cake - 1 Serving
  • 20G Red Velvet Trutein (you can use more if you like) 
  • 1/8 ts baking powder
  • 7G butter (yup the real stuff) 
  • .5 cup Baking Stevia 
  • 1 egg white 
  • 1/3 cup almond milk 
  • 1 ts baking soda 
  • 2 ts apple cider vinegar 
  • Red Velvet Emulsion 
Cream Cheese Frosting 
  • 10G butter 
  • 5G vanilla trutein
  • .5 cup Baking Stevia
  • 3 tbs almond mlik 
  • 1 ts LorAnn Cream Cheese emulsion 
  • Salt


Preheat oven to 350ยบ F.
  1. Get out your cupcake pan and grease the baking cups with coconut oil no calorie spray (or whatever you have)
  2. In a bowl, mix together Trutein and baking powder and set aside.
  3. In a another bowl (or bowl of a stand mixer), cream the butter and baking stevia. Add the egg white. Beat in emulsion and salt. (I mixed this by hand because there's so little but you can def use a mixer. Make sure the butter is room temp or soft)
  4. Add flour mixture alternating with the almond milk. Dissolve the baking soda into the vinegar and blend into the batter. 
  5. Pour evenly into the cupcake cups and bake for about 15 minutes until toothpick inserted into center comes out clean. Cool cakes and remove from pan. (Seriously wait the full 15 otherwise they deflate :( I took them out at 9 minutes and they sunk in) 
To make frosting:
  1. Using an mixer and cream butter and baking stevia on low speed until combined, then beat on medium speed for 3 to 4 minutes. 
  2. Add almond milk a little at a time, until desired consistency is achieved. 
  3. Add emulsion and salt and beat an additional 1 minute. A little emulsion goes a long way!
  4. Add the vanilla Trutein and beat on low for about 1 minute. 
  5. Throw it in the freezer for a few minutes to thicken while the cupcakes are baking!