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Kimsooja: To Breathe - A Mirror Woman (2006)
A Strawberry Sorbet with Tequila! I like roasting the strawberries first - this intensifies their flavor. I also added 2 tablespoons of Ginger...
View from a late breakfast. Lazy day and some writing on the books. #vacation
White chocolate brownies made of white beans, vanilla whey, oats, zucchini, egg white and white chocolate, 100 kcal per brownie.
Recipe: www.fitnesstreats.com/2013/05/white-chocolate-protein-brownies
I am looking for a good protein powder to use in baking, etc. I notice a lot of your recipes call for it. What would you suggest?
Hi! I don’t have a favorite brand of protein. I usually buy a whey isolate without any added flavor or sweetener from a generic brand at the supplement store as my main protein powder.
When it comes to flavored proteins (vanilla, chocolate or others), I like trying new flavors and brands to switch things up. Companies I like are About time, Sun Warrior, and Gold Standard Natural.
When choosing a powder make sure it’s low fat (1-5 grams is ok), low carb (1-5 grams is ok) and high protein (normally about 20-30 grams per serving). When it comes to flavors and sweeteners, it’s generally safer to go with natural flavors and sweeteners (or just ask for a plain, generic whey protein isolate without any bells and whistles).
Whey is great for postworkout, but if you’re looking for a protein powder to eat late at night or as a snack when you’re inactive, pea protein powder or casein powder are great choices because they’ll keep you feeling full longer.
Protein powders you want to avoid are mass gainers (usually marketed towards guys who want to gain size) and all kinds of meal replacements (usually marketed towards women).
Don’t hesitate to ask for samples at the supplement store, or buy one-serving packagings before investing in a powder to see if you can digest it well and if you like the taste.
Gooey chocolate fondant made of:
(for 2 servings)
- 1/2 avocado
- 2 tbsp fat-free Greek yogurt
- 3 tbsp unsweetened apple sauce
- 1 tbsp powdered skim milk
- 2 tbsp whey protein (vanilla or chocolate flavor)
- 2 tbsp cocoa
And baked for 10 min at 230 degrees Celsius.
Estimated nutrition facts per serving: 166 kcal, 10.7 g of protein, 12.4 g of carbs, 4.3 g of sugar, 8.3 g of fat, 3.5 g of fiber.
www.fitnesstreats.com/2012/07/chocolate-fondant
PMS-cookie: because sometimes a girl just needs a cookie…
Ingredients for one cookie:
- 1/2 avocado
- 1/4 cup vanilla protein powder
- 1 tablespoon cocoa
- 1 to 2 squares of dark chocolate
Mix avocado, protein powder and cocoa in a food processor or using a hand blender. Chop dark chocolate and add to the mix. Bake for only 10-12 min at 180-200 degrees Celsius. (Be careful not to overbake that cookie or it’s going to be too dry.)
The nutrition facts for the cookie are: 457 kcal, 31 g of protein, 27.5 g of carbs, 7.5 g of sugar, 27.5 g of fat, 11.5 g of dietary fiber. If that’s too much for you, you can save 168 kcal, 7 g of sugar and 12 g of fat by omitting the chunks of dark chocolate.
Comparatively, a double chocolate chunk cookie at Starbucks is about the same amount of calories but with 37 grams of sugar and 3 grams of fiber.
My latest baking experiment: protein macaroons.
Recipe and nutrition facts: www.fitnesstreats.com/2012/03/protein-macaroons
4 Ingredient Popcorn Protein Bars
Ingredients (for 6 bars):
- 3 cups unsalted unsweetened popcorn
- 1 cup whey protein powder
- 1/2 cup coconut milk
- 1/4 cup goji berries (or any other dried fruits)
Recipe & nutrition facts: www.fitnesstreats.com/2012/02/4-ingredient-popcorn-protein-bars
Post-workout cookie dough pudding
Ingredients (makes 2 servings):
- 1/4 cup of flavorless casein protein powder
- 1/4 cup of vanilla whey protein powder
- 1/4 cup chickpeas
- 1/2 cup of milk
- 2 tbsp chocolate chips
Mix 4 first ingredients with a hand blender until the mixture gets really smooth and starts to thicken. Add the chocolate chips and stir. Enjoy right away.
Estimated nutrition facts for 1 serving: 204 kcal, 25 g of protein, 17 g of carbs, 7 g of sugar, 4 g of fat.
But I couldn’t help myself and I had the whole thing (two servings, 408 kcal) as a post-workout snack after my spinning class today.
Simple Protein fluff
This is just:
- 1/2 cup of frozen strawberries
- 1/2 cup water
- 1/4 cup unflavored whey
Beaten for more than 5 minutes with a hand mixer until the mixture gets fluffy.
4 ingredient no-bake Valentine protein hearts made of:
- 1/4 cup white almond butter
- 1/4 cup beet juice
- 1/4 cup vanilla whey protein
- 1/4 cup goji berries
Protein besan ladoos (Indian sweets) made of chickpea flour and protein powder.
Recipe: www.fitnesstreats.com/2012/01/protein-besan-ladoos-indian-sweets
Protein Nutella
A substitute for Nutella (a delicious hazelnut spread very popular here in Europe but full of palm oil and sugar)
Ingredients:
- 1/4 cup of vanilla whey protein
- 1/4 cup of casein protein
- 2 tablespoons of cocoa
- 1/2 cup of milk
- a few drops of hazelnut flavoring
Mix everything together (or blend with a hand mixer if you’d like a smoother consistency) and enjoy.
Some carrot protein balls I made. They tasted amazing thanks to the new caramel flavored whey protein I bought on sale yesterday!
Ingredients for 9-10 balls:
- 1/4 cup baby food carrot puree
- 1/3 cup chick peas (garbanzo beans)
- 1/2 cup vanilla or caramel flavored protein powder
- 1/4 cup coconut flour
- 1/2 teaspoon cinnamon
- 1/2 cup oats
Directions: Mix everything together in a food processor except oats. Add oats to the mixture en form balls. Store them in the fridge. Estimated nutritional facts per serving of 3 balls: 19g of protein, 15g of carbs, 3g of sugar, 4g of fat
A weird-looking protein bar I made with 1 package of pre-cooked brown rice, 2 scoops of chocolate protein powder, 1 scoop of cocoa, 1 scoop of nut butter and 1 small pack of coconut milk. A bit unusual but not that bad!
3 Ingredient Vanilla Protein Bar
Mix a spoon of vanilla protein powder with the same volume of puffed quinoa (or another kind of puffed cereal -unsweetened!) and 2 to 3 teaspoons of almond butter (or another nut butter). Pop in the freezer for 4-5 minutes to harden up.
Super easy-healthy peanut butter cookies
3 ingredients:
- 1/2 cup peanut butter
- 1/2 cup protein powder
- 1 apple
Put everything together in a food processor. Make little cookie balls with the cookie dough and cook for 15 to 20 min at 220 degrees Celsius (430 F) or until cookies are slightly brown.
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