Chocolate Protein Cupcakes

So these little chocolatey balls of heaven are my FAVOURITE dessert right now. I literally make them every night. Such a great high protein dessert leaving you going to bed full of yummy protein to keep you’re muscles growing all night :) You can also use any flavour of protein powder too. Mix it up! I’ll post some of my other flavour creations soon.

Macros for the whole batch (not including the frosting): 240 cal, 2.3g fat, 18.7g carbs, 36g protein

Makes 10-12 mini muffins     Prep Time – 5 min    Baking Time – 15 min

Ingredients

1. 1 scoop chocolate protein powder
2. 2 tbsp coconut flour
3. 1 tsp baking powder
4. 1 tsp cocoa powder
5. 1 tsp stevia
6. 1 tbsp sugar-free instant pudding mix (I used chocolate Jello)
7. 1/4 cup egg whites
8. 1/4 cup water

Directions

1. Preheat oven to 350 degrees.
2. Mix all ingredients up in a bowl. Pour evenly into 12 muffins in a greased mini muffin tin.
3. Bake for approx 13-15 min. Let cool for a few minutes and enjoy!

For Chocolate Protein Frosting

1. Mix up half a scoop of chocolate protein powder with approx 1/2 tsp of water. Very very slowly add the water til you get the right consistency. It’s a lot less water then you think ;) Spread on top of the mini muffins :)

Protein Overnight Chia Oats Smoothie Bowl

I’ve clearly been slacking on posting recipes on here lately. This is for two reasons. 1 – I recently got Netflix so at night my computer is plugged into my TV and unavailable for typing up my delicious recipes. 2 – since I’ve started my new workout program/high protein diet, I’ve been starting from scratch with my recipes and it’s taken me a while to get them perfect! Plus I’ve been eating extremely boring lately. Lots of chicken, broccoli and avocado. Not that I’m complaining…I do love that meal and could eat it for lunch and dinner everyday :) top with some salsa and I’m a happy little blonde!

This overnight proats (protein oats) recipe is a definite keeper!! My go-to breakfast I eat every single morning without fail. The base of overnight oats stays the same, but I switch up the fruit, protein powder flavour, spices and toppings to keep it interesting. This is just the basic recipe! So get experimenting and let me know what creations you come up with :)
Makes 1 serving    Total Time: 10 minutes

Macros: 319 calories, 33g protein, 33g carbs, 6g fat

Ingredients for Overnight Oats

1. 3 tbsp rolled oats
2. 1/2 tbsp chia seeds
3. 2 tbsp almond milk
4. 2 tbsp water
5. 1 tsp cinnamon
6. 1 tbsp vanilla extract

Ingredients for Smoothie

1. 1/2 cup egg whites
2. 1/2 scoop chocolate protein powder
3. 1/8 cup almond milk
4. 1/2 frozen banana
5. 1/4 cup frozen blueberries
6. 1/2 cup spinach (optional)
7. 1 tsp vanilla extract
8. 1 tsp cinnamon
9. 1/2 tbsp ground flax seeds (optional)

Directions

1. To make the oats, combine all the overnight oats ingredients in a tupperwear and leave in the fridge overnight. If you want to speed up the process in the morning, also cook up the egg whites in a bowl in the microwave for 1:45. Place in the fridge overnight.
2. In the morning, combine the already cooked up egg whites and the rest of the smoothie ingredients (except the blueberries) in a blender. Pulse until combined.
3. In a cute little bowl, pour the smoothie over top of the overnight oats, and top with the frozen blueberries. YUM!

Carrot Cake Protein Bars

Before I say anything – Happy National Dog Day to my one and only Shasta! She’s the biggest pain in my ass who brings me so much joy all at once! I honestly don’t know what my life would be like without her :) Love you my little monster xoxoxo!

Ok now down to business – what’s going on in Alicia’s life?! Well I finished Phase 1 of Jamie Eason Livefit Trainer. Weeks 1 to 4 were pretty simple….too simple for me :P so I added in a lot of my own cardio, intervals, abs and a few other things. But stuck to the weight program pretty religiously. I’m very happy with the progress so far. But seriously looking forward to things getting more challenging in phase 2 :)

I got the recipe for these bars off Jamie Eason’s recipe list on bodybuilding.com. The nutritional info is all on that website. I switched it up a bit though to avoid oat flour and whey protein. Since I can’t have any dairy (including whey…booooo), I’m stuck with using plant based protein for everything. So Vega it is!

Makes – 16 bars    Prep Time – 5 min    Baking Time – 20 min

Ingredients

• 1/2 cup brown rice flour
• 1/2 cup quinoa flakes
• 2 scoops Vanilla Protein Powder (I used Vega)
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 1/4 cup stevia
• 2 4oz jars carrot baby food
• 2 tbsp water

Directions

• Preheat oven to 350 degrees
• Mix first 8 ingredients (dry ingredients) together in a large bowl.
• In another small bowl, mix together egg whites, stevia, carrots and water.
• Combine your dry and wet ingredients. Pour into a greased 9×9 pyrex dish. Bake for 20 minutes :)
• Let cook and cut into 16 squares.

Vanilla Protein Icing

• Mix together: 1 tbsp almond milk with 1/2 tbsp vanilla protein powder. Pour over top of protein bars :)