Protein Scones

Get creative with these and add whatever you like unsweetened cocoa powder, coconut
shavings, dried cranberries, walnuts, etc. I added 1/4 cup of raisins and a 1/2 ablespoon of
cinna!on, but any add"ins that you like will work. #ried fruit, nuts, chocolate chips, whatever.
$dd something though, or these will be really boring.
%reheat oven to &'( degrees
Ingredients:
1 cup plus 1/4 cup al!ond )our
1/2 cup vanilla protein powder, or chocolate, or whatever. I used *anilla +etabolic #rive
1/4 cup oats
1 bsp of ,tevia
4 egg whites
2 ablespoons (- fat Greek .ogurt, or pu!pkin puree .our choice. I used pu!pkin.
/nsweetened applesauce will also work.
1/4 cup raisins
1/2 ablespoon cinna!on
+i0 all of the dry ingredients together 1rst. hen, add the wet ingredients.
#rop 2 spoonfuls onto a cookie sheet sprayed with non"stick spray or s!eared with coconut oil,
and slightly spread the! out 3ust a bit.
4ake until the peaks barely start to turn golden, about 12 !inutes.
hey should still be slightly soft when you take the! out.
WARNING: Watch these closely and dont overbake them, otherwise yo will have
rock!hard "rotein doggy biscits #or $ido%
+akes 2 scones.
he following !acros are for the basic !i0, not including the raisins.
5e!e!ber, any add"ins will change these nu!bers6
Ntrition $acts
Protein: & grams
'arb: ( grams
$at: ) grams
'alories: *++

Protein ,rownies
his recipe is aweso!e7 8e have these on hand all of the ti!e. hey are a!a9ing with a little
natural peanut butter on top. I:ve !ade you a little video on how to !ake the!. ;et !e know
what you think7 <of the brownies. he video is i!perfect. haha7=
Guys pass this recipe along to your girlfriends and or wives, and your fa!ily7 hey:ll thank you7
-hese are "er#ect #or yor kiddos, too.
/oll need:
1 cup oat )our <or 1/2 cup oat )our > 1/2 cup al!ond )our=
& 4,% unsweetened cocoa powder
2 scoops chocolate protein powder
1/4 teaspoon salt
1/2 teaspoon baking soda
1/? cup ,tevia <or 1/4 cup ,plenda=
? o9 berry )avored baby food
4 egg whites
@oconut oil or non"stick cooking spray
2 0 2 baking pan
his recipe !akes 2 brownies.
0acros :
Protein: A gra!s
'arbs: 11 gra!s
$at: (.? gra!s
'alories: ?1
Protein 'arrot 'akesters
%reheat oven to &'( degrees.
0i1 the #ollowing together in a big bowl:
1 cup oat )our
1 and 1/2 ablespoons cinna!on
1/2 teaspoon baking soda
1/4 teaspoon salt
4' gra!s of chopped pecans
1 and 1/2 cups shredded carrot
? o9 carrot baby food
4 egg whites
?( gra!s raisins
1/? cup ,tevia
2 scoops vanilla protein powder
$dd cold water or unsweetened vanilla al!ond !ilk until the batter is a thick cake batter
consistency.
,pray 2 0 2 baking pan with cooking spray, or grease with coconut oil.
,pread batter evenly into it.
4ake for appro0i!ately 12 " 14 !inutes.
8atch it closely7 ake it out when the edges are golden brown. he center will still be slightly
undone, but that is okay.
I# yo over bake these, they will be dry, so stay close and watch them%
;et cool.
,lice into 2 bars.
Bat.
+!!!"!!!!7
ICd love to concoct so!e great frosting that is healthy but that !ay take a s!all !iracle. IC!
toying with crea! cheese, greek yogurt and sweetener, but no dice yet. ICll keep you all posted if
I can nail it.
0acros :
%rotein6 11 gra!s
@arb6 1A gra!s
Dat6 4.' gra!s
@alories6 1'&
If you want to decrease the carbs and increase the fat, you can cut the oat )our in half, and use
1/2 cup al!ond )our.
,leberry 02ns
What /o Need
&/4 @up Eats
1 @up Bgg 8hites
1/2 @up 4lueberries
F(g %eanut 4utter <$dded after baking=
'ooking Instrctions
8G4D %ro 4odybuilder Hurt 8eidner shares his recipe for healthy egg white oats and blueberry
!uIns. his recipe works well as a breakfast !eal, or as a snack in between !a3or !eals. It can
easily be taken on the go.
@o!bine the oats, egg whites and blueberries. +i0 evenly.
4ake at &'( degrees for &( !inutes.
$fter !uIns cool, top with peanut butter.
0acros :
&2 gra!s of protein
'& gra!s of carbs
12 gra!s of fat
4AF calories
%rotein %ancakes
Serving Size: 1 large pancake
Ingredients
& Bgg 8hites
1 8hole Bgg
1 @up of Eat!eal
1 tsp of @inna!on
3"tional Ingredients
1J4 @up of 4lueberries
1 Eunce of 8alnuts
1J4 @up of ,ugar Dree %ancake ,yrup
-o 0ake4
4lend egg whites, egg, oat!eal and cinna!on together.
,pray skillet with cooking spray and pour !i0ture like a nor!al pancake.
@ook on !ediu! heat. 8hen bubbles arise, add blueberries or walnuts and )ip pancake.
@ook for another !inute or so. ,erve with war! sugar free syrup.
Ntritional 5ale
No Nuts, Berries or Syrup
@alories6 41?
Dat6 11
@arbohydrates6 ''
%rotein6 2?
,lack ,ean So"
Ingredients
22 o9 can of Goya black beans
& tablespoon olive oil
1 s!all white onion
1 s!all green pepper
1 tablespoon !inced garlic
' bay leaves
1/4 tablespoon oregano
%inch of ground cloves
1/? tablespoon cu!in
1 cup water
Pre"aration Instrctions
1= In large pot add olive oil and heat.
2= $dd everything e0cept black beans to pot and sautK until onions and peppers are soft.
&= $dd beans plus 1 cup water, stir together and s!ash beans with large spoon about '"F ti!es.
his will thicken the beans as they cook.
4= 4ring to a boil and i!!ediately turn to low and cook covered for 1 hour, occasionally stirring.
'= ;et cool before placing in upperware or eat hot, always better the ne0t day7
ry it out and let !e know how you like it7
.ours for a ;ean 4ody,
1 large ya!
1 packet splenda
1/? teaspoon cinna!on
1 teaspoon coconut oil
6ow its done6
1"%eel and cube ya! <about 1/2L in si9e=.
2"Meat coconut oil on !ediu!.
&"$dd cina!on and splendaN then stir.
4"$dd cubed ya!s.
'"@over tightly to cook faster.
F",tir freOuently so they don:t brown too !uch.
A"5e!ove when soft but not !ushy.
7inoa and 'ocont ,rownies
his recipe uses cooked Ouinoa and coconut oil instead of traditional brownie ingredients6 )our,
butter and sugar. he Ouinoa ensures that each brownie bite will be !oist with less coronary risk.
@oconut oil is a largely saturated fat, consisting of !ostly !ediu!"chain triglycerides that are
easy to digest and provide a rapid source of energy. $dditionally, it increases the body:s
!etabolic rate by re!oving stress on the pancreas <!eaning you:ll be burning !ore fuel= !aking
this the perfect breakfast for those wanting to lose a few pounds after the holidays.
Ingredients
1 1/& cups Ouinoa, cooked
1/2 cup sweetener or 1/& cup ,tevia
1/& cup coconut oil
& eggs
2 scoops vanilla whey
4' gra!s dark chocolate, unsweetened
& tablespoons cocoa powder, unsweetened
1/4 teaspoon baking powder
1/4 teaspoon bicarb
8irections
1. Meat the oil and dark chocolate in the !icrowave for &( seconds, until both are !elted. +ake
sure you don:t overcook the chocolate or it will taste bitter if burnt.
2. 8hisk the eggs in a large bowl.
&. Ence whisked, add all of the ingredients to the eggs.
4. +i0 really well to !ake sure the baking powder and bicarb are evenly distributed.
'. %our the batter into a 2P2"inch baking tin and cook in a preheated oven for 2( !inutes at &'(
degrees Dahrenheit.
F. Ence cooked, cut into eight eOual pieces.
A. Bat the! all at once before anyone gets a chance to ask for one.
3atmeal 'reme Pie Sandwich
Ingredients
1/& @up Eat!eal
2 bsp ,tevia
1 bsp @inna!on
& Bgg 8hites
Instructions 6
4eat all together with fork <no water needed=.
%our into hot non"stick pan.
8hen cooked on side one, )ip like a pancake. @ook until done.
;et cool or eat hot7
'enter cream
1/2 ,coop *anilla %rotein.
2 bsp of @old 8ater.
Instrctions
,tir ingredients into pudding.
Assembly
@ut pancake in half with crea! in the !iddle for an on"the"go protein/carb sandwich.
Er
%lace pudding on top as icing and eat like a cinna!on roll.
PN, 02ns
his is a Qen original and these are so good7 Gluten"free and perfect for you to eat while working
towards your physiOue goals. Go crappy sugar or )our so these are perfect for your kiddos, too7
%ass this on to your !o!, girlfriend, and friends.
%reheat oven to &'( degrees
'ombine6
1/4 cup al!ond )ourRR
1/4 cup %42 or peanut )ourRR
1/2 cup oat )our <you can 1nd this at !ost local grocery stores in the Shealth foodT section=
& scoops vanilla protein powder <I used the &F' 8hole Doods vanilla whey=
1/? cup ,tevia or ,plenda, !ore or less depending how sweet you want the!.
1/4 teaspoon salt
1/2 teaspoon baking powder
RRIf you dont have PB2 or peanut our, or al!ond our, you can su"stitute oat our# Qust keep in
!ind it:ll raise the carbs a bit, lessen the peanut butter )avor, and they won:t be Ouite as !oist.
0i1 altogether, then add in6
1/2 cup unsweetened applesauce
1/2 cup ski! 5icotta cheese
& egg whites
1/2 teaspoon vanilla
@o!bine altogether to !ake the !uIn batter. ,pray !uIn tins with non"stick cooking spray. Dill
11 of the !uIn tins 1/& of the way with batter. ,coop 1/2 ablespoon of all natural peanut butter
and 1/2 ablespoon of sugar"free 3elly into the center on top of the batter. /se the re!aining
!uIn batter to cover the peanut butter and 3elly so that the !uIn tins are now 2/& full and you
can:t see any of the peanut butter or 3elly. 4ake at &'( degrees for about 1( 11 !inutes. he
centers will still be slightly soft because of the peanut butter and 3elly inside of the!, so watch
the edges. 8hen they are 3ust starting to turn golden, take the! out.
+akes 11 !uIns
0acrontrient breakdown "er m2n:
%rotein6 11 gra!s
@arbohydrate6 11.' gra!s
Dat6 F gra!s
@alories6 144
Protein Scones
Get creative with these and add whatever you like unsweetened cocoa powder, coconut
shavings, dried cranberries, walnuts, etc. I added 1/4 cup of raisins and a 1/2 ablespoon of
cinna!on, but any add"ins that you like will work. #ried fruit, nuts, chocolate chips, whatever.
$dd something though, or these will be really boring.
%reheat oven to &'( degrees
Ingredients:
1 cup plus 1/4 cup al!ond )our
1/2 cup vanilla protein powder, or chocolate, or whatever. I used *anilla +etabolic #rive
1/4 cup oats
1 bsp of ,tevia
4 egg whites
2 ablespoons (- fat Greek .ogurt, or pu!pkin puree .our choice. I used pu!pkin.
/nsweetened applesauce will also work.
1/4 cup raisins
1/2 ablespoon cinna!on
+i0 all of the dry ingredients together 1rst. hen, add the wet ingredients.
#rop 2 spoonfuls onto a cookie sheet sprayed with non"stick spray or s!eared with coconut oil,
and slightly spread the! out 3ust a bit.
4ake until the peaks barely start to turn golden, about 12 !inutes.
hey should still be slightly soft when you take the! out.
WARNING: Watch these closely and dont overbake them, otherwise yo will have
rock!hard "rotein doggy biscits #or $ido%
+akes 2 scones.
he following !acros are for the basic !i0, not including the raisins.
5e!e!ber, any add"ins will change these nu!bers6
Ntrition $acts
Protein: & grams
'arb: ( grams
$at: ) grams
'alories: *++
4anana bread
I guess they are !ore like little cakesters. 4ut still, they are delicious and clean7
0i1 in one bowl:
1 cup oat )our
1 4,% cinna!on
1/2 tsp baking soda
1/4 tsp salt
2 scoops vanilla whey protein <the kind I used had 1Fg of protein per scoop. his will vary=
0i1 in another bowl:
& egg whites
1/2 cup low fat 5icotta cheese
? o9 !ashed banana <this is about 2 large bananas=
4 packets of ,tevia U this is up to you. $dd !ore if you like things sweet, less if you don:t. If you
are a ,plenda user, this would eOual about 1/2 cup ,plenda.
2 o9 of water. <!ore or less to !ake a batter consistency.=
99 3"tional: chopped up walnuts, or a handful of chocolate chips. Qust re!e!ber that whatever
you add will change the !acronutrients.
@o!bine the wet ingredients into the dry ingredients.
,pray an ? 0 ? or 2 0 2 baking pan with no"stick cooking spray. %our the batter into the pan and
bake at &'( degrees for about 1A 2( !inutes.
8hen a toothpick co!es out clean, they are done. 4etter to undercook the! a tad, than to
overcook, or they can be pretty dry.
+akes 2 servings.
0acros :
Protein :%( grams <!ore proteinV $dd an e0tra egg white, scoop of protein powder and a bit
!ore water7=
'arb: *+%; grams
$at: *%< grams
'alories: &=
Protein ,rownies
his recipe is aweso!e7 8e have these on hand all of the ti!e. hey are a!a9ing with a little
natural peanut butter on top. I:ve !ade you a little video on how to !ake the!. ;et !e know
what you think7 <of the brownies. he video is i!perfect. haha7=
Guys pass this recipe along to your girlfriends and or wives, and your fa!ily7 hey:ll thank you7
-hese are "er#ect #or yor kiddos, too.
/oll need:
1 cup oat )our <or 1/2 cup oat )our > 1/2 cup al!ond )our=
& 4,% unsweetened cocoa powder
2 scoops chocolate protein powder
1/4 teaspoon salt
1/2 teaspoon baking soda
1/? cup ,tevia <or 1/4 cup ,plenda=
? o9 berry )avored baby food
4 egg whites
@oconut oil or non"stick cooking spray
2 0 2 baking pan
his recipe !akes 2 brownies.
0acros :
Protein: A gra!s
'arbs: 11 gra!s
$at: (.? gra!s
'alories: ?1
Protein 'arrot 'akesters
%reheat oven to &'( degrees.
0i1 the #ollowing together in a big bowl:
1 cup oat )our
1 and 1/2 ablespoons cinna!on
1/2 teaspoon baking soda
1/4 teaspoon salt
4' gra!s of chopped pecans
1 and 1/2 cups shredded carrot
? o9 carrot baby food
4 egg whites
?( gra!s raisins
1/? cup ,tevia
2 scoops vanilla protein powder
$dd cold water or unsweetened vanilla al!ond !ilk until the batter is a thick cake batter
consistency.
,pray 2 0 2 baking pan with cooking spray, or grease with coconut oil.
,pread batter evenly into it.
4ake for appro0i!ately 12 " 14 !inutes.
8atch it closely7 ake it out when the edges are golden brown. he center will still be slightly
undone, but that is okay.
I# yo over bake these, they will be dry, so stay close and watch them%
;et cool.
,lice into 2 bars.
Bat.
+!!!"!!!!7
ICd love to concoct so!e great frosting that is healthy but that !ay take a s!all !iracle. IC!
toying with crea! cheese, greek yogurt and sweetener, but no dice yet. ICll keep you all posted if
I can nail it.
0acros :
%rotein6 11 gra!s
@arb6 1A gra!s
Dat6 4.' gra!s
@alories6 1'&
If you want to decrease the carbs and increase the fat, you can cut the oat )our in half, and use
1/2 cup al!ond )our.
,leberry 02ns
What /o Need
&/4 @up Eats
1 @up Bgg 8hites
1/2 @up 4lueberries
F(g %eanut 4utter <$dded after baking=
'ooking Instrctions
8G4D %ro 4odybuilder Hurt 8eidner shares his recipe for healthy egg white oats and blueberry
!uIns. his recipe works well as a breakfast !eal, or as a snack in between !a3or !eals. It can
easily be taken on the go.
@o!bine the oats, egg whites and blueberries. +i0 evenly.
4ake at &'( degrees for &( !inutes.
$fter !uIns cool, top with peanut butter.
0acros :
&2 gra!s of protein
'& gra!s of carbs
12 gra!s of fat
4AF calories
%rotein %ancakes
Serving Size: 1 large pancake
Ingredients
& Bgg 8hites
1 8hole Bgg
1 @up of Eat!eal
1 tsp of @inna!on
3"tional Ingredients
1J4 @up of 4lueberries
1 Eunce of 8alnuts
1J4 @up of ,ugar Dree %ancake ,yrup
-o 0ake4
4lend egg whites, egg, oat!eal and cinna!on together.
,pray skillet with cooking spray and pour !i0ture like a nor!al pancake.
@ook on !ediu! heat. 8hen bubbles arise, add blueberries or walnuts and )ip pancake.
@ook for another !inute or so. ,erve with war! sugar free syrup.
Ntritional 5ale
No Nuts, Berries or Syrup
@alories6 41?
Dat6 11
@arbohydrates6 ''
%rotein6 2?
7inoa and 'ocont ,rownies
his recipe uses cooked Ouinoa and coconut oil instead of traditional brownie ingredients6 )our,
butter and sugar. he Ouinoa ensures that each brownie bite will be !oist with less coronary risk.
@oconut oil is a largely saturated fat, consisting of !ostly !ediu!"chain triglycerides that are
easy to digest and provide a rapid source of energy. $dditionally, it increases the body:s
!etabolic rate by re!oving stress on the pancreas <!eaning you:ll be burning !ore fuel= !aking
this the perfect breakfast for those wanting to lose a few pounds after the holidays.
Ingredients
1 1/& cups Ouinoa, cooked
1/2 cup sweetener or 1/& cup ,tevia
1/& cup coconut oil
& eggs
2 scoops vanilla whey
4' gra!s dark chocolate, unsweetened
& tablespoons cocoa powder, unsweetened
1/4 teaspoon baking powder
1/4 teaspoon bicarb
8irections
1. Meat the oil and dark chocolate in the !icrowave for &( seconds, until both are !elted. +ake
sure you don:t overcook the chocolate or it will taste bitter if burnt.
2. 8hisk the eggs in a large bowl.
&. Ence whisked, add all of the ingredients to the eggs.
4. +i0 really well to !ake sure the baking powder and bicarb are evenly distributed.
'. %our the batter into a 2P2"inch baking tin and cook in a preheated oven for 2( !inutes at &'(
degrees Dahrenheit.
F. Ence cooked, cut into eight eOual pieces.
A. Bat the! all at once before anyone gets a chance to ask for one.