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Oatmeal Creme Pie Sandwich


1/3 Cup Oatmeal

2 Tbsp Stevia
1 Tbsp Cinnamon
3 Egg Whites

Instructions :

Beat all together with fork (no water needed).

Pour into hot non-stick pan.
When cooked on side one, flip like a pancake. Cook until done.

Let cool or eat hot!

Center cream

1/2 Scoop Vanilla Protein.

2 Tbsp of Cold Water.


Stir ingredients into pudding.


Cut pancake in half with cream in the middle for an on-the-go protein/carb sandwich.

Place pudding on top as icing and eat like a cinnamon roll.


PNB Muffins
This is a Jen original and these are so good! Gluten-free and perfect for you to eat while working
towards your physique goals. No crappy sugar or flour so these are perfect for your kiddos, too!
Pass this on to your mom, girlfriend, and friends.
Preheat oven to 350 degrees
1/4 cup almond flour**
1/4 cup PB2 or peanut flour**
1/2 cup oat flour (you can find this at most local grocery stores in the health food section)
3 scoops vanilla protein powder (I used the 365 Whole Foods vanilla whey)
1/8 cup Stevia or Splenda, more or less depending how sweet you want them.
1/4 teaspoon salt
1/2 teaspoon baking powder
**If you dont have PB2 or peanut flour, or almond flour, you can substitute oat flour. Just keep in
mind itll raise the carbs a bit, lessen the peanut butter flavor, and they wont be quite as moist.

Mix altogether, then add in:

1/2 cup unsweetened applesauce
1/2 cup skim Ricotta cheese
3 egg whites
1/2 teaspoon vanilla
Combine altogether to make the muffin batter. Spray muffin tins with non-stick cooking spray. Fill
11 of the muffin tins 1/3 of the way with batter. Scoop 1/2 Tablespoon of all natural peanut butter
and 1/2 Tablespoon of sugar-free jelly into the center on top of the batter. Use the remaining
muffin batter to cover the peanut butter and jelly so that the muffin tins are now 2/3 full and you
cant see any of the peanut butter or jelly. Bake at 350 degrees for about 10 11 minutes. The
centers will still be slightly soft because of the peanut butter and jelly inside of them, so watch
the edges. When they are just starting to turn golden, take them out.
Makes 11 muffins
Macronutrient breakdown per muffin:
Protein: 11 grams
Carbohydrate: 11.5 grams
Fat: 6 grams
Calories: 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 Tablespoon of
cinnamon, but any add-ins that you like will work. Dried fruit, nuts, chocolate chips, whatever.
Add something though, or these will be really boring.
Preheat oven to 350 degrees

1 cup plus 1/4 cup almond flour

1/2 cup vanilla protein powder, or chocolate, or whatever. I used Vanilla Metabolic Drive
1/4 cup oats
1 Tbsp of Stevia
4 egg whites
2 Tablespoons 0% fat Greek Yogurt, or pumpkin puree Your choice. I used pumpkin.
Unsweetened applesauce will also work.
1/4 cup raisins
1/2 Tablespoon cinnamon

Mix all of the dry ingredients together first. Then, add the wet ingredients.
Drop 9 spoonfuls onto a cookie sheet sprayed with non-stick spray or smeared with coconut oil,
and slightly spread them out just a bit.
Bake until the peaks barely start to turn golden, about 12 minutes.
They should still be slightly soft when you take them out.
WARNING: Watch these closely and dont overbake them, otherwise you will have
rock-hard protein doggy biscuits for Fido.
Makes 9 scones.
The following macros are for the basic mix, not including the raisins.
Remember, any add-ins will change these numbers:
Nutrition Facts

Protein: 8 grams
Carb: 5 grams
Fat: 9 grams
Calories: 133

Banana bread
I guess they are more like little cakesters. But still, they are delicious and clean!
Mix in one bowl:
1 cup oat flour
1 TBSP cinnamon
1/2 tsp baking soda
1/4 tsp salt
2 scoops vanilla whey protein (the kind I used had 16g of protein per scoop. This will vary)
Mix in another bowl:
3 egg whites
1/2 cup low fat Ricotta cheese
8 oz mashed banana (this is about 2 large bananas)
4 packets of Stevia < this is up to you. Add more if you like things sweet, less if you dont. If you
are a Splenda user, this would equal about 1/2 cup Splenda.
2 oz of water. (more or less to make a batter consistency.)
** Optional: chopped up walnuts, or a handful of chocolate chips. Just remember that whatever
you add will change the macronutrients.
Combine the wet ingredients into the dry ingredients.
Spray an 8 x 8 or 9 x 9 baking pan with no-stick cooking spray. Pour the batter into the pan and
bake at 350 degrees for about 17 20 minutes.
When a toothpick comes out clean, they are done. Better to undercook them a tad, than to
overcook, or they can be pretty dry.
Makes 9 servings.
Macros :
Protein 7.5 grams (more protein? Add an extra egg white, scoop of protein powder and a bit
more water!)
Carb: 13.6 grams
Fat: 1.2 grams
Calories: 84

Protein Brownies
This recipe is awesome! We have these on hand all of the time. They are amazing with a little
natural peanut butter on top. Ive made you a little video on how to make them. Let me know
what you think! (of the brownies. The video is imperfect. haha!)
Guys pass this recipe along to your girlfriends and or wives, and your family! Theyll thank you!
These are perfect for your kiddos, too!
Youll need:
1 cup oat flour (or 1/2 cup oat flour & 1/2 cup almond flour)
3 TBSP unsweetened cocoa powder
2 scoops chocolate protein powder
1/4 teaspoon salt
1/2 teaspoon baking soda
1/8 cup Stevia (or 1/4 cup Splenda)
8 oz berry flavored baby food
4 egg whites
Coconut oil or non-stick cooking spray
9 x 9 baking pan
This recipe makes 9 brownies.
Macros :
Protein: 7 grams
Carbs: 11 grams
Fat: 0.8 grams
Calories: 81

Protein Carrot Cakesters

Preheat oven to 350 degrees.
Mix the following together in a big bowl:
1 cup oat flour
1 and 1/2 Tablespoons cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
45 grams of chopped pecans
1 and 1/2 cups shredded carrot
8 oz carrot baby food
4 egg whites
80 grams raisins
1/8 cup Stevia
2 scoops vanilla protein powder
Add cold water or unsweetened vanilla almond milk until the batter is a thick cake batter
Spray 9 x 9 baking pan with cooking spray, or grease with coconut oil.
Spread batter evenly into it.
Bake for approximately 12 - 14 minutes.
Watch it closely! Take it out when the edges are golden brown. The center will still be slightly
undone, but that is okay.
If you over bake these, they will be dry, so stay close and watch them.
Let cool.
Slice into 9 bars.
I'd love to concoct some great frosting that is healthy but that may take a small miracle. I'm
toying with cream cheese, greek yogurt and sweetener, but no dice yet. I'll keep you all posted if
I can nail it.

Macros :
Protein: 11 grams
Carb: 17 grams
Fat: 4.5 grams
Calories: 153
If you want to decrease the carbs and increase the fat, you can cut the oat flour in half, and use
1/2 cup almond flour.

Blueberry Muffins
What You Need
3/4 Cup Oats
1 Cup Egg Whites
1/2 Cup Blueberries
60g Peanut Butter (Added after baking)
Cooking Instructions
WNBF Pro Bodybuilder Kurt Weidner shares his recipe for healthy egg white oats and blueberry
muffins. This recipe works well as a breakfast meal, or as a snack in between major meals. It can
easily be taken on the go.
Combine the oats, egg whites and blueberries. Mix evenly.
Bake at 350 degrees for 30 minutes.
After muffins cool, top with peanut butter.

Macros :
39 grams of protein
53 grams of carbs
12 grams of fat
476 calories

Protein Pancakes
Serving Size: 1 large pancake
3 Egg Whites
1 Whole Egg
1 Cup of Oatmeal
1 tsp of Cinnamon
Optional Ingredients
14 Cup of Blueberries
1 Ounce of Walnuts
14 Cup of Sugar Free Pancake Syrup
To Make
Blend egg whites, egg, oatmeal and cinnamon together.
Spray skillet with cooking spray and pour mixture like a normal pancake.
Cook on medium heat. When bubbles arise, add blueberries or walnuts and flip pancake.
Cook for another minute or so. Serve with warm sugar free syrup.
Nutritional Value
No Nuts, Berries or Syrup
Calories: 418
Fat: 11
Carbohydrates: 55
Protein: 28

Quinoa and Coconut Brownies

This recipe uses cooked quinoa and coconut oil instead of traditional brownie ingredients: flour,
butter and sugar. The quinoa ensures that each brownie bite will be moist with less coronary risk.
Coconut oil is a largely saturated fat, consisting of mostly medium-chain triglycerides that are
easy to digest and provide a rapid source of energy. Additionally, it increases the bodys
metabolic rate by removing stress on the pancreas (meaning youll be burning more fuel) making
this the perfect breakfast for those wanting to lose a few pounds after the holidays.
1 1/3 cups quinoa, cooked
1/2 cup sweetener or 1/3 cup Stevia
1/3 cup coconut oil
3 eggs
2 scoops vanilla whey
45 grams dark chocolate, unsweetened
3 tablespoons cocoa powder, unsweetened
1/4 teaspoon baking powder
1/4 teaspoon bicarb

1. Heat the oil and dark chocolate in the microwave for 30 seconds, until both are melted. Make
sure you dont overcook the chocolate or it will taste bitter if burnt.
2. Whisk the eggs in a large bowl.
3. Once whisked, add all of the ingredients to the eggs.
4. Mix really well to make sure the baking powder and bicarb are evenly distributed.
5. Pour the batter into a 99-inch baking tin and cook in a preheated oven for 20 minutes at 350
degrees Fahrenheit.
6. Once cooked, cut into eight equal pieces.
7. Eat them all at once before anyone gets a chance to ask for one.