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Buffalo Chicken Dip

By Katie DeJong Makes 6 servings Ingredients: 8oz fat free cream cheese 2 stalks celery chopped 2 (4 oz.) chicken breast cooked and shredded (fresh or canned) 1/2 cup low-fat blue cheese or low-fat ranch dressing (used Trader Joes low-fat ranch for nutritional info) 8 oz. Franks hot wing sauce Directions: 1. Mix all together except for celery in crock pot on low until cream cheese is melted (about 4 hours). 2. Add celery last hour Nutrition: Calories: 109 Total Fat 2.03g Total Carbohydrate 4.08g Protein 15.94g

Oattie Cookie
Here is the basic recipe: Preheat oven to 350 degrees. Mix together

3 cups of dry oats 1 1/2 cups unsweetened applesauce OR pure canned pumpkin. I prefer the pumpkin! 3 egg whites 1 tsp vanilla 1 tsp baking soda 1 1/2 tsp cinnamon (Optional: add 1/8 cup Stevia to sweeten) Simple, right? Right! Mix everything together and drop by spoonful onto a baking sheet sprayed lightly with non-stick cooking spray. You can also roll these into balls by hand, and slightly flatten. Makes 24 cookies. < make sure you portion out 24, or the macros listed below will be different. Bake at 350 degrees for 10 minutes.

Cinnamon Peanut Butter Oattie Pancakes


Ingredients 1/3 cups dry oats 4 egg whites 1 TBSP natural peanut butter (or almond butterwhatever) 1 tsp cinnamon

Stevia to sweeten. OPTIONAL. May need to add a splash of water if its too thick to blend.

I always use a blender to mix the ingredients to make the batter smoother. Lightly spray a skillet with cooking spray and use the batter to cook like a regular pancake. Remember, you can also use this recipe to cook two small pancakes and use them as snacks instead of a meal! Makes 1 serving.

Macros per serving are: 3. 4. Protein: 24g Carbs: 22g

5. Fat: 9.5g This is also really good with 1/2 banana blended up into the batter to make them even more moist. Just remember to change your nutritional info accordingly. These store well in the fridge for a few days, or you can also freeze them for future use! No excuse NOT to be prepared with healthy, clean food.

The Solutions 3dmj Cake: 50-65g Pancake Mix 40g Whey 8g SF/FF Pudding Splenda Cinnamon Baking Powder Topping = Greek Yogurt, Cream Cheese + Splenda Microwave for 2 minutes. Cheesesteaks: (did not measure anything) Cut up Sirlion peppers Onions Mushrooms Cheese

Sub Buns Fries : Baked in oven at 400 for 20 minutes used Chili Powder, Paprika, Garlic Powder, Cajun Seasoning.
OoFaps Pancake Recipe

140g pumpkin 57g whey 4 teaspoons splenda 2g cinnamon 65-70g orgran buckwheat pancake mix 150g egg whites 8-16g SF/FF Pudding

Banana Cream Pie

Recipe for pie: - 4 whole eggs - 12oz FF cream cheese - 1 cup (225g) mashed banana - 1/2 cup FF milk - 1/2 cup splenda - 1 package (32g) of SF/FF instant banana cream pudding mix - Add in banana extract/cinnamon/anything else creative to taste Directions for pie: - Pretty much add all ingredients into your mixer and beat until you have a smooth batter (make sure it's creamy - no chunks of banana or cream cheese). - Place in a appropriate sized pan and place in the oven at 350 for 40 minutes. - After 40 minutes turn off the oven but allow the pie to rest in the oven for 20-30 minutes. - After it has cooled a little, place it in the fridge to chill and set for a few hours (important). Recipe for banana meringue: - 4 egg whites (if using carton 100% whites it's 115g). - 1/2 cup splenda - 2-3 tsp of banana extract - 1 tsp of cream of tartar if you have it (probably possible without it if you follow all the tips below). - Some cinnamon to taste - I added in some yellow food coloring because I'm a pimp Direction for meringue: *Making meringues is difficult enough; using Splenda instead of sugar significantly makes the process harder.* - Measure out the egg whites, and allow them to come to room temperature. Turn on the oven to 325 and place the pie back in so that it will warm up and also so that the meringue will stick better to the warm pie later on. Place in a dash of salt to the egg

whites as well as your extract, but do not add in the splenda/sweetener yet. Add in the cream of tartar if you have it and begin to beat whites. When the whites begin to get foamy and start to thicken up a little begin adding in the splenda/cinnamon, but very slowly; only about a tsp at a time. Continue mixing it on high and if it's having issues add a bit more cream of tartar (only like a pinch). When splenda is fully incorporated turn the beater up as high as it can go. This process takes an extra long time using artificial sweeteners, and may take up to 20 minutes until the egg whites want to stiffen properly. **For those having extra trouble with the meringue, this time I added in a 1/4 tsp of xanthan instead of the cream of tartar, and it worked amazingly. Instantly started to whip up like a perfect meringue. Just another tip, if you happen to have xanthan around. - Once complete add the meringue on top of the warm pie and place back into the oven at 325 for about 5 minutes (watch meringue closely as it may burn). After the 5 minutes is up, I put my oven on the "low broil" setting and watch the meringue extremely closely. As soon as it starts getting that pretty golden brown color, take it out. - Eat that ****. Macros for entire pie: Protein - 92g Carbs - 132g Fat - 21g
Bob The Solutions Banana Bread

150g Flour/Complete Pancake Mix 1 Egg 2 White 1/2 Cup Almond Milk Splenda Cinnamon Baking Powder

8g SF/FF Vanilla/Cheesecake Pudding 25g Trutein Banana Cream or 50g Bannanna 50g Unsweet Applesauce Sludge Topping: 100g Greek Yogurt 16g Peanut/Almond Butter 30g FF Cream Cheese 20g Trutein Banana Cream Mix and bake at 350 for 25-30 Minutes.

Low-fat brownie preheat oven to 350, oven rack to middle. grease/Pam spray 8"x8" tin and set aside. Combine dry ingredients first, and wet ingredients in a larger bowl, and add in the dry as you mix until just fully incorporate. drys: 1/2 cup unsweetened cocoa powder 1 cup sugar/splenda granular or 1/3 cup Truvia (22 packets, I used 1/2 cup 50/50 Splenda baking mix) 1 tsp fine sea salt 1 tsp instant coffee granules 1 tsp baking powder 1/2 cup white whole wheat or all purpose flour whisk and set aside wets: 1/2 cup unsweetened applesauce (122g) 3 egg whites (90g) 1 tsp vanilla extract add-ins: I used 60g chocolate chips, but other options to consider: dried fruit

white chocolate chips protein powder peanut butter flavored syrups/extracts nuts coconut BACON etc. bake at 350 for 18-25 minutes. Longer baking times create a cakier brownie, shorter for a fudgier texture. I like mine fudgy. Bon apetit

Ashleis Protein Brownies Makes one 8x8 baking dish. 1.5 cups of black beans (no salt!) (yep, for real!) 1/4 c. milk 60g canned pumpkin 50g cocoa powder 48g peanut butter 32g protein powder (preferably chocolate) 2 eggs 1t. baking powder 45g chocolate chips I used my food processor to blend the beans + milk until it's pretty smooth. Add everything else except the chocolate chips stir these in last. Pour into a greased 8x8 dish and bake @ 350F for 30 minutes. The top cracks but they aren't dried out. I added in a little stevia to sweeten, but they're not that sweet as is so add in splenda/sugar/stevia to your liking - may require more liquid. Stats for the whole dish: ~1318 cals: 74P/143C/59F

Pumpkin Spice Banana Cream Pie (The Solution): 300g Cream Cheese 1 Egg 4 Whites 20g of Sugar Free/Fat Free Pudding (Banana Cream) 90g Banana 150g Pumpkin Cinnamon 1/2 cup Splenda 15g Whey Whey ~6g Fat, 80g Carbs, 75g Protein Bake on 350 for 35 Minutes, then let it cool with door open for about 20 minutes. Set in fridge for a few hours to let it settle.

No bake cheesecakes This is the base you can use: 8oz fat-free cream cheese 8oz fat-free cool whip 1/4 cup or more of splenda (taste it after you add it then decide if it's sweet enough for you) 2 1/2 teaspoon vanilla extract (use less first but I like a lot of vanilla) This comes out to: 584 calories, 82.5g carbs, 34.4g protein Most of the calories comes from the fat-free cool whip. When you remove the eggs from a cheesecake, you need something to make it set. Whipping cream is traditionally used (or gelatin) and it's whipped then the cream cheese is folded in. I don't have access to Reddi-wip fat-free, so I don't know if it would work with that (it should) and that would shave off 36g of carbs (144 calories).

Nobake Chocolate Pumpkin Pie Recipe It's about as easy as it gets, srs. I was just lazy and didn't want to "cook" so I made it. It's also very low calorie if you don't put it in a crust like I did. Ingredients: - 1 (15oz) can Libby's Pumpkin - 1 cup of milk - 1 package of SF/FF chocolate instant pudding mix (the large one - makes "6 servings") - 2 tbsp of dark chocolate cocoa (optional) - cinnamon/vanilla extract (optional)

Mix it up, put it in the crust or pan if you're making it crustless (should be nice and thick) and let it set in the fridge for a few hours. Most people do this with the vanilla pudding instead of chocolate, but I really liked how the chocolate came out. You can also use butterscotch - pretty much any flavor you like that goes with pumpkin. Really, that easy.

Cheesecake (The Solution) 1lb FF Cream Cheese 1 Egg 2 Whites 8g SF/FF Pudding 1 TBSP Flour/Pancake Mix) Splenda Cinnamon Optional - Whey Protein, PB2, Cocoa etc.. I used sludge to top ( i like baking without and adding as sludge

just personal preference). Bake 45-60 minutes at 225

Pancakes: 120g Flour 1 Egg 2 Whites 8g SF/FF Pudding Mix 50g Unsweet Applesauce (1/2 cup) 100-125g Almond milk (1/2 cup) Splenda Cinnamon Baking Powder Topped with Cream Cheese + Whey + Greek Yogurt:

Overnight Oats: 80g Oats 1 Cup Almond Milk 1 Cup Greek Yogurt Splenda Cinnamon SF/FF Pudding Mix (8g) Store overnight and add whatever in the morning before eating.

Pumpkin Loaf or muffins 1 scoop protein powder (preferably vanilla or cinnamon) 1/3-1/2c pancake mix (use all the low or high ranges for best consistency) 1/4-1/3c pumpkin 1/3-1/2c egg whites plenty of cinnamon or pumpkin spice top with FF cream cheese frosting Makes a decent sized pumpkin loaf or a nice batch of muffins Oddball's Crustless Pumpkin Pie Ingredients-----(for one pie) One 15oz Can Libbys Pumpkin 2 Whole Eggs+6 more Whites(***or 5 whole eggs***changes macros) 3 Teaspoons Stevia(Or 1/2 Cup Splenda***changes macros) 8 OZ Fat Free Cream Cheese 1/2 Table Spoon Pumpkin Pie Spice 1 Teaspoon Cinnamon Few Almonds Cottage Cheese SF Maple Syrup (Optional, as condiment) Beat the cream cheese in kitchen aid or a bowl until smooth. Add in the remaining ingredients and beat/mix well. Pour mixture into a pie dish or baking dish. Bake at 350 Degrees for about 60 minutes or until the center feels firm and a knife inserted comes out clean. Let cool slightly to firm and then eat or chill before serving. Pancakes: 1 Egg 2 Whites 150ml Milk (this varies depending on what consistency you like your pancake mix)

150g Pureed pumpkin 5g SF/FF jello mix 150g Buckwheat pancake mix (Normal flour would work fine) Cinnamon/Nutmeg/Allspice Splenda 1 Tbspn Baking powder Any fruit you want to add to mixture. Mix dry and wet ingredients separately then add a bit of the wet mix to the dry mix first and combine that, then add the rest of the wet mix. Add more milk if needed to get the right consistency then cook as you would a normal pancake. The sludge is just 5g SF/FF pudding mix, 10g ON vanilla casein and 150g of yoghurt (I use hansell lite which I make myself), stir then chuck in fridge for half hour to thicken up. .
Pumpkin Raisin Muffins

1/2 cup raisins 1 1/2 cups flour 3/4 cup white sugar 1/2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1/2 tsp nutmeg 1/2 tsp cinnamon 1/2 tsp cloves (replace the nutmeg, cinnamon & cloves with pumpkin pie spice if you want) 2 eggs 1 15 oz 100% pumpkin 1/2 cup applesauce Preheat oven to 350. Grease your muffin pan or line with paper liners. Soak raisins in hot water for 10 minutes to plump, then drain. Mix the eggs, pumpkin and applesauce in one bowl until smooth. Mix the dry ingredients in another bowl. Dump the first bowl into the 2nd bowl and mix. Mix in raisins. Spoon batter into muffin pan.

Bake for 30 to 35 minutes or until a toothpick comes out clean. 3DMJ Custom Cake my adaptation of recipe for those who dont know: 1 serving (46 g) just add water pancake mix ( i use betty crocker) 53 grams ON whey 5 g unsweetened cocoa powder 1-2 packets splenda 8 g SF/FF jello pudding mix 1 egg splash of vanilla extract water to make into soup consistency cool whip to top Microwave on high for 90 seconds or 50% for ~4 minutes Bread pudding is just my basic recipe: 7 slices bread 500ml milk 10g splenda cinnamon to taste few splashes of vanilla extract 1 egg 2 egg whites (2 whole eggs would be better but it was a refeed) +apples/bananas/chocolate chips/snickers bars whatever you like Rip the bread slices up and put them into a baking dish. Throw in the chopped up mix-ins, pour in the wet mixture and press the bread into the liquid using a fork. Bake @ 375F for 45 mins.
Pumpkin Waffles

1 Egg 2 Whites 75g Pancake mix + 75g self-raising flour (Could just use all one or the other) 150g pureed pumpkin

2/3 cup milk 1/2 scoop ON casein vanilla 1 tspn Baking powder Assorted spices (I use cinnamon,nutmeg and allspice) Splenda 5g SF/FF pudding mix Combine dry and wet ingredients separately then add wet ingredients into dry in small batches, combine well and cook as per usual. PROATS Nuke 1 cup of oats and 1 cup of lowfat milk, right after mix in 1 cup of your favorite frozen fruit (I like blueberries) to help cool it down, and add some of your favorite protein powder. That's the main base, which is already pretty good on it's own, but you could still add in some more flavor via some natty pb, cinnamon, etc... to your liking. My current fav: 40g oats 1 large banana 4 oz almond milk scoop of chocolate whey 1 tbsp peanut butter 1. Mash banana. 2. Add oats and almond milk to banana. Stir. 3. Add about half a cup of water. Stir. 4. Microwave for 2 minutes. 5. Stir in chocoalte whey and put back in microwave for another minute. 6. Top with peanut butter and enjoy! I eat this just about every day.

OMG loaf w/reese's cups & chocolate chips, topped w/chocolate casein sludge & bananas

ingredients for OMG loaf - got the idea from Shaz! 2 whites 70g.complete ww pancake mix (hungry jack) 25g.oats 30g.ww flour enough water to make pancake like batter baking powder 16g. better n'pb splenda 2 chopped up reeses cups 14g chocolate chips Bake @ 350 for 20-25 mins allow to cool topped w/ 33g. ON casein chocolate, 28g. ff cream cheese, 10g.sf/ff chocolate pudding mix, 16g. better n pb. (mixed with water and frozen as sludge)

dark chocolate oats

I used 110g.oats cooked in 6oz almond milk then I mixed in 50g. myofusion chocolate whey 45g. pb and a trader joe's dark chocolate bar cooked again for roughly 45 seconds topped w strawberries Eat
BNIZZLE'S SCIVATION WHEY VANILLA BLONDIES

Taste : 10/10

Ok so this whey is very versatile. It passed the baking test with flying colors. I will definitely be making these again! scivation vanilla blondies recipe 1 whole egg + 1 white 35g. scivation vanilla heaven 60g. apple sauce 60g. ffgy 70g. ww flour 70g. white flour 1tsp baking powder

cinnamon + splenda 6g. sf/ff vanilla pudding mix 6g. sf/ff butterscotch pudding mix 6oz almond milk 1tsp vanilla Blend with a mixer and put in a greased brownie pan. Bake at 350 for 20-25 minutes. Allow to cool and then top w/whatevs!

Bnizzles Bodacious Brownies 35gffgy 5g.splenda 60g. complete hungry jack ww 60g. white flour baking powder 2 egg whites 14g. smart balance light w/flax (melted) 5g. cocoa powder 16g. chocolate sf/ff pudding mix 4oz almond milk Bake at 350 for 20 mins until toothpick comes out clean Bnizzle's Strawberry Swirl Cheesecake 1lb fat free cream cheese, 1 whole egg, 2 egg whites, 125g. canned pumpkin, 20g. splenda, 2oz unsweetened almond milk, cinnamon, dash of pumpkin pie spice. preheat oven to 350, spray

pie or cake tin liberally w/no cook spray. in a food processor blend cream cheese first until smooth then add remaining ingredients and blend. add to pie tin. (strawberry glaze) - 30g. sugar free strawberry smuckers + 2tblsp WF strawberry syrup. swirl. pour over top of cake and swirl with toothpick. bake for 5075 mins. allow to set for 5 hours in fridge (after cooling) before cutting BNizzle's Very Strawberry Muffins 55g. hungry jack complete ww pancake mix 15g. ww flour 1 1/2tsp baking powder 10g. vanilla sf/ff puddnig mix 4oz almond milk cinnamon 3 egg whites 65g. ff gy 20g. myofusion vanilla protein 60g. unsweetened apple sauce 2 tblspoons splenda 50g. chopped strawberries mix dry ingredients then add wet and mix well. Fold in chopped up strawberries. Spray muffin cups with cooking spray and bake at 350 for 20 mins Calories (whole batch) : 501 - 5.2/74.3/38.8 - f/c/p Billy's Oven Baked Oatmeal 90g.oats 80g.whites 80g.ffgy 12g. sf ff pudding 34g. dymatize gourmet 8oz almond milk 1tsp baking powder Cals before mix ins : 621 - 9.6/81.7/51.1

11g. reeses pb chips 16g. cadbury mini eggs 1 trader joe 100 cal dark choc bar 60g. banana 34g. planters pb Cals after mix ins : 1,134 - 40.7/128/64.5 Mix the first set of ingredients and Bake at 350 for 20-35 mins. Add other mix ins and allow to cool for about 5 mins. Dig in!

Baked Blueberry Vanilla Oats 65g.oats

2tblsp splenda 1/4tsp vanilla 1/4tsp artificial butter flavoring 1/4tsp salt 2tsp cinnamon 1tsp baking powder 65g. unsweetened apple sauce 4oz vanilla almond milk 50g. blueberries mix all ingredients in a bowl, then spray an oven safe dish. Dump ingredients into bowl and baked at 375 for 20 mins, then place under the broiler for a few minutes to brown. Delish! blueberry compote recipe 55g. frozen blueberries 4 tablespoons splenda 1/4 cup water 1tsp vanilla Mix into a saucepan and boil on medium heat for 15 minutes (or until thicks) while stirring cocoa pancakes 2 egg whites 75. complete pancake mix 75g. ww flour 2tsp baking powder 16g. sf/ff chocolate pudding mix 4 grams splenda 6oz almond milk a little water to reach desire consistency. Cook on a griddle, flip, then top with favorite toppings!

choco/pb chip cake Forgot to mention. It's the basic pumpkin loaf recipe I got from Bob : 2 whites 60g. ww flour 60g. complete pancake mix 50g. banana 10g. splenda 100g. pumpkin baking powder cinnamon 4oz almond milk then I added some pb2 and malted milk powder to the batter, then obviously I added some chocolate and pb chips Bake at 350 for 25-35 mins depending on the type of pan you use Then top with toppings of choice ( I made casein chocolate sludge and topped with pb and banana )

Bnizzles Pumpkin Loaf

This is what I use : 60g pancake mix, 60g ww flour, 1 tsp baking powder, 12g. sf ff vanilla pudding mix, 1tsp baking powder, 2tsp cinnamon, 50g. banana, 6oz almond milk, 100g. pumpkin, 1 egg + 1 white. I bake that off at 350 for about 30 mins and top with sludge, etc

caramelchoc billy muffins 1 egg + 1 white 70g ww flour 70g pancake complete mix 1 pack duncan hines frosting creations (caramel) 5g cocoa powder 5g splenda 1tsp baking powder 8g sf ff pudding mix

20g sf chocolate syrup 50g banana 6oz almond milk preheat oven to 350. spray muffin tins w/cooking spray. Bake for 15 mins. Profit.

Also I tried a really good protein pancake recipe the other day which you might want: 115g GY/quark 120g egg whites 40g ground oats 30-35g whey or casein 90g pumpkin 0.5 tsp baking powder cinnamon/nutmeg Macros for the batch came out to about 6F/40C/47P and the texture was very much fluffy like normal pancakes. Pumpkin Pancakes: Recepie: (Thanks to Eric Coons)

1/2 serving plain greek yogurt, 40g oatmeal, 5 egg whites, 1 whole egg, baking powder, 1 serving pumpkin Macros: 46gP, 42C, 9gF for how I made them I've been using a similar recipe but made adjustments to cut the carbs in half: (Pancakes) 100g egg whites 25-30g whey (vanilla or chocolate) 5g cooking Splenda 3g baking powder cinnamon to taste 50g FF cream cheese 120g pumpkin Yields me about 10-12 silver dollar pancakes... Macros: ~45p / ~20c / ~1f cinnamon bun bread pudding 5 slices bread (I used aunte mille's 35 cal bread) 15g. flour 1tsp baking powder cinnamon 1 packet stevia 10g. sf/ff vanilla pudding mix 35g. MGN cinnamon bun whey (yes, I purchased this garbage long ago) 2 egg whites 1 cup almond milk 1.) sift dry ingredients 2.) whisk eggs w milk 3.) slowly add wet to dry while mixing well 4.) tear bread into large chunks and line the bottom of a greased bread pan with bread 5.) add wet ingredients on top of of bread while pressing down

with a fork. 6.) bake at 350 for 20-25 minutes. Here is that cookie recipe: Oats -40g Pancake Mix -40g SF/FF Pudding -8g Splenda -3g CInnamon -3g Baking Powder Baking Soda Yogurt (Non-Fat/ Greek) -200g (half/half) scoop of whey (20-30g) Microwave for 1 minute (each cookie you could split into multiple as i did but all at one would not come out well) Or bake at 350 for 12 minutes Pumpkin Pancakes (BNIZZLE) For those who are interested, this is what I normally use : 120g. pumpkin 1 egg + 1 white 1tsp baking powder dash of cinnamon 75g. flour enough water to form a thick batter Simple, yet perfect! Carrot Cake: 1/2 cup baking mix 1 Scoop whey (I used vanilla cake flavor) 1/4 cup peanut flour/ pb2 Pumpkin pie spice Cinnamon Baking powder Splenda to taste

200g shredded carrots ( fresh is waaaay better and provides more moisture) 1 serving cottage cheese 5 egg whites Frosting: 200g FFGY 1 serving cheesecake sf/ff pudding mix Blend dry ingredients, blend wet, combine both with carrots and bake at 350 for ~25 mins. Let cool, top and hnnnng! Tweak to your personal macros, should come out similar (or better!). Eg.- regular baking mix vs. low carb baking mix, whole eggs, etc. subbing canned pumpkin for CC is also something that would add great texture I think.