Get more protein. It's possibly the easiest way to make a positive change in your body composition when it comes to nutrition. But a protein diet, or a protein-centric approach to eating, doesn't have to mean chicken breasts and egg whites at every meal. Here are three simple, high-protein, no-added-sugar recipes. How simple? You don't even need an oven. So no excuses!
RECIPE 1: PROTEIN CHEESECAKE
- 8 ounces (one standard block) cream cheese, 1/3 less fat
- 1 cup Greek yogurt, nonfat
- 2 cups vanilla protein powder
- 1/2 cup walnuts or raw nuts of choice
- 1/4 cup Splenda or sweetener of choice
- 1 package (0.25 oz) gelatin, unflavored
- 2/3 cups water
- Boil two-thirds cups of water, add gelatin, and stir. Add to blender pitcher.
- Finely chop the nuts. A food processor works well. Or a hammer. Layer evenly into the bottom of a 6-inch springform pan. This is your crust.
- Add all other ingredients to the blender and pulse. Scrape the sides and repeat until you get a smooth mixture.
- Pour the mixture into the springform pan.
- Refrigerate for 3-4 hours to let it set
- Instead of vanilla Protein powder, use chocolate and add dark chocolate chips to the nuts when you process them.
- No springform pan? Just use any pie dish. Your cheesecake won't be as thick, but it'll taste just the same... which is amazing.
RECIPE # 2: PUMPKIN SPICE OVERNIGHT OATS
- 1 can pure pumpkin, 15 ounces (not pumpkin pie filling)
- 2 cups rolled oats
- 5 scoops (150g) vanilla protein powder
- Handful of pecans (about one-fourth of a cup)
- Ground cinnamon, nutmeg, ginger, cloves or allspice – to taste – or use a pre-made pumpkin spice blend, about 2 teaspoons. Best if you're not that good at mixing the spices in a good ratio
- Optional: Splenda or equivalent low-calorie sweetener to taste, or about a tablespoon
- Dump the pumpkin into a bowl and mix in all the ingredients except the pecans. You're going to think the protein powder and oats aren't going to incorporate into the thick pumpkin, but they will. Add a touch of water or almond milk if needed.
- I suggest a lot of cinnamon and a dash of everything else, but it's up to you. It's pretty tasty with cinnamon alone also. Or pick up a pre-made pumpkin spice blend.
- Transfer the mixture to a flat baking dish or a Tupperware-type container. Spread evenly. Top with pecans
Better than you'd believe!
RECIPE 3: PROTEIN ICE CREAM BARS
4 SCOOPS OF PROTEIN POWDER, ANY FLAVOR
- 1 cup 1% low-fat kefir
- (YES, THAT'S ALL)
- In a bowl, whisk protein powder into kefir until smooth.
- Pour into popsicle molds.
- Freeze for a few hours.
- No really, that's it. You can eat one now.
Yield: 4-5 bars
Options: This is where you can have some fun. Add some no-sugar-added chocolate chips or a tablespoon of powdered peanut butter. Use vanilla or strawberry protein powder and add berries, sliced banana, mandarin orange, black cherries, or thinly sliced strawberries. The combos are endless.