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The Art of Meal Prep for Sustainable Living

64 Recipes

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The Art of Meal Prep for Sustainable Living

Member since 2020

Save time, save money, and reach your fitness goals by using my favorite recipes perfect for meal prep! Find the joy of cooking and eating again while still reaching your goals! No more wondering what you should eat and succumbing to takeout or calorie dense convenience foods. These are the recipes I have personally created and used consistently to lose and keep off over 135lbs!! Most recipes are packed with protein so if you want to lose fat and build muscle having these foods made ahead of time will ensure you make your goals happen. I've also included my favorite quick recipes for those times when your meal prepped foods run low. That way you have no excuse not to eat well! Calorie and macronutrient breakdown included with every recipe. All recipes are kid and husband approved!

Cookbook Recipes

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Macro Friendly Cinnamon Cream Cheese Frosting

Snickerdoodle Oatmeal Raisin Protein Cookies

Oatmeal Chocolate Chip Protein Cookies

Turkey and Vegetable Soup

Macro Friendly Chocolate Cream Cheese Frosting

Easy Pizza Dough for Bulk Meal Prep

Easy Pizza Sauce for Bulk Meal Prep

Customizable Fruit Muffins

Homemade Rolls

Dreamy Cinnamon Oatmeal Protein Cookies

Cooked Peppers, Mushrooms, and Onions

5 Minute Light and Herby Chicken Salad

5 Minute Protein Oats

Coconut Chicken Crockpot Curry

3 Minute Berry and Banana Protein Smoothie

No Bake Almond Oatmeal Raisin Protein Bars

No Bake Almond Chocolate Coconut Protein Cookies

No Bake Cinnamon Pecan Energy Bites

Shredded Salsa Crockpot Chicken

Vibrant Quick Purple Kraut

Dreamy Oatmeal Chocolate Chip Protein Cookies

5 Minute No Bake Blueberry Protein Cheesecake

5 Minute No Bake PB&J Protein Cheesecake

10 minute No Bake Cinnamon Apple Protein Cheesecake

Fresh Heirloom Garden Salsa

5 Minute Chocolate Peanut Butter Banana Protein Cheesecake

Protein Birthday Cake Batter Cream Puffs

Macro Friendly Donuts

Ginger Garlic Beef

Dark Chocolate Chia Seed Pudding

White Chocolate Chia Seed Pudding

Pina Colada Chia Seed Pudding

Maple Balsamic Vinaigrette

Crockpot Chicken Chili

5 Minute Protein Pumpkin Pie Mousse

Double Chocolate Fudge Protein Brownie

Tropical Unicorn Protein Blondie

Homestyle Beef and Veggie Soup with Optional Noodles

Red Ginger BBQ

Homestyle Stock for Sustainable Living

Faux Cheesy Hash Brown

Protein Pumpkin Pie Pancakes

3 Minute Pumpkin Pie Protein Smoothie

3 Minute Apple Pie Protein Smoothie

5 Minute Peanut Greek Yogurt Fruit Dip

Light and Fruity Jello Yogurt Whip

No Bake Peanut Butter Chocolate Chip Oatmeal Protein Bars

5 Minute No Bake Crustless Candy Topped Protein Cheesecake

Super Easy Slow Cooker Pumpkin Chili

Overnight “Cookie Dough” Oats (Blueberry Lemon)

Overnight “Cookie Dough” Oats (Oatmeal Raisin)

Loaded Dark Chocolate Protein Brownies

Macro Friendly White Chocolate Cream Cheese Frosting

Homemade Cinnamon Rolls With Protein Frosting

Protein Pumpkin Cheesecake

Protein Apple Spice Cheesecake

Protein Chocolate Peanut Butter Cup Cheesecake

3 Minute Chocolate Protein Frosty

3 Minute Strawberry Cheesecake Protein Frosty

Blueberry Protein Pancakes With Vanilla Protein Creme

Banana Protein Pancakes with Protein Creme and Honey

5 Minute No Bake Strawberry Protein “Cheesecake”

Chocolate and Coconut Protein Dessert Pizza

3 Minute Protein Cereal

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Macro Friendly Cinnamon Cream Cheese Frosting

This easy low calorie and high protein frosting goes perfectly on top of cookies, muffins, cupcakes, or rice cakes and is a great dip for sliced apples. Makes 8 servings 32g per serving 56 calories 5g protein 5g carbohydrate 2.6g fat

Snickerdoodle Oatmeal Raisin Protein Cookies

These cookies are the perfect soft and gooey texture with loads of cinnamon flavor. They are low fat and high protein and a great afternoon or evening snack especially when paired with my cinnamon cream cheese frosting and a sliced apple. Makes 16 cookies Per Cookie 123 calories 6.6g protein 21.4g carbohydrate 1.6g fat

Oatmeal Chocolate Chip Protein Cookies

If you love a soft and chewy chocolate chip cookies you are going to love these. They are super easy to make, delicious, and are low in fat and high in protein. Shown made with a kid approved combo of chocolate chips and unicorn chips! Great for an afternoon snack or dessert especially when paired with some fresh fruit. You can also make make an amazing cookie sandwich using my chocolate cream cheese frosting! Yum!! Per cookie 132 calories 6.9g protein 20.7g carbohydrate 3.1g fat

Turkey and Vegetable Soup

An easy soup using simple ingredients sure to please every member of the family. Low in calorie but high in protein and overall food volume to keep even the biggest of appetites happy. Make 8 large servings Per 532g serving 414 calories 28.1g protein 49g carbohydrates 12.8g fat (calories and protein may vary slightly if using water or vegetable stock in place of turkey stock)

Macro Friendly Chocolate Cream Cheese Frosting

This easy low calorie high protein frosting goes perfectly on top of cookies, muffins, cupcakes, or rice cakes. Also makes a great dip for fresh cherries or strawberries. Also can easily be enjoyed with just a spoon when you need some extra chocolate in your life!! Makes 8 servings 32g per serving 57 calories 4.8g protein 5.2g carbohydrates 2.7g fat

Easy Pizza Dough for Bulk Meal Prep

I could absolutely eat pizza everyday and having this dough ready in the refrigerator means that I can easily make that happen. Also perfect for calzones too! This recipe makes a lot of pizza dough. So if needed cut the recipe in half. Makes 4-8 pizzas! For a 192.5g portion (which is 1/8 of the dough) 440 calories 16g protein 88g carbohydrates 0g fat

Easy Pizza Sauce for Bulk Meal Prep

Having this easy and zesty Pizza Sauce ready in the refrigerator makes having homemade pizza possible even on the busiest of weekday evenings. Family approved!! Enough sauce for 4 large or 8 medium size pizzas. For a 60g serving. (1/8 of the recipe) 39 calories .7g protein 5.8g carbohydrate 1.6g fat

Customizable Fruit Muffins

These muffins can be made with any fruit of your choosing and eaten as is or my favorite, topped with all kinds of different yummy things like protein frostings, caramel, chocolate, sprinkles etc... These muffins along with a protein smoothie are my current go to’s for a quick and easy breakfast. Makes 12 muffins For each muffin (not including the fruit) 222 calories 4.8g protein 31.6 carbohydrates 8g fat

Homemade Rolls

These rolls are great for all kinds of sandwiches including hamburgers and bbq. They are also great along side a soup and salad. Really anytime you need some delicious bread, this is your new go to recipe. Want a smaller roll, make 24 instead! Makes 12 large rolls For 1 large roll 326 calories 10.3g protein 53.8g carbohydrate 6.3g fat

Dreamy Cinnamon Oatmeal Protein Cookies

These cookies are beyond delicious! They require no flour and you would never guess they have more protein than a regular cookie. Want a bigger cookie? Double the cookie size and add 2 minutes to the cook time. Makes 35 small cookies Per cookie 101 calories 5.5g protein 9.8g carbohydrate 4.6g fat

Cooked Peppers, Mushrooms, and Onions

These delicious and simple cooked peppers, mushrooms, and onions are wonderful additions to many meals. They add loads of flavor and volume without many calories to sandwiches, omelets, tacos, burrito bowls, pizza, and salads just to name a few. Makes up to 10 servings Per 100g cooked serving 30 calories 1.6g protein 6.4g carbohydrate .3g fat

5 Minute Light and Herby Chicken Salad

This chicken salad stays nice and light thanks to the nonfat Greek yogurt, but still has just enough mayonnaise to give you the rich tangy flavor of their full fat counterparts. This is also so quick to make that there really is no excuse not to eat with your health and fitness goals in mind. High in protein, low in calories and lots of flavor thanks to all of the green herbs. Don’t have canned chicken. Try canned tuna or salmon instead! Serves 2 For 1 serving 140 calories 24.3g protein 2.2g carbohydrate 4.1g fat

5 Minute Protein Oats

High in protein and complex carbohydrates to keep you feeling satisfied for hours. Keep the calories low by choosing light toppings such as blueberries or bump those calories up for a hearty meal by adding peanut butter. Get creative and make it your own by trying out different flavors of protein powder and toppings! Other Topping ideas: Apples Banana Fresh or Frozen Berries Nuts Seeds Chocolate Chips or other favorite chocolate Flavored baking chips Almond Butter Nutella Caramel Maple Syrup Honey Raspberry or other fruit jam Serves 1 For just the protein and oats: 264 calories 27.9g protein 28.9g carbohydrates 4g fat

Coconut Chicken Crockpot Curry

Only a few ingredients and super short prep time means you could easily put this in the crockpot in the morning and it will be ready come dinner time. Serve over rice with a side of steamed vegetables for a complete meal. You can also make this into a hearty and tasty soup by adding a serving of this chicken to a serving of cooked rice and some frozen vegetables along with 1 cup of water. Viola, soup! Serves 6 Per serving 235 calories 24.7g protein 6g carbohydrate 11.5g fat

3 Minute Berry and Banana Protein Smoothie

My go to protein smoothie saves me every time I need a satisfying meal in a hurry. It also helps ensure I hit my daily protein target which helps me recover better from my weight training sessions. Can be enjoyed for breakfast, pre or post workout, or in the evening before bed and the craving for dessert hits. You can easily change up the fruit (keep the banana, makes the texture so much better!) and flavor of protein powder to always keep it interesting. Keep the calories low by sticking to this recipe, but if you need it to be more calorie dense feel free to add in a nut butter or use milk or juice instead of water. Serves 1 225 calories 24.3g protein 29.8g carbohydrate 1.5g fat

No Bake Almond Oatmeal Raisin Protein Bars

These bars are an easy and inexpensive energy dense snack great for the work week or while running errands. Easy to bring along to keep hunger at bay and they also taste great! So much better than a store bought bar! Kiddos also love them!! Keep cold in a cooler unless you plan to enjoy within an hour or two of removing from the refrigerator. They are not shelf stable. Serves 16 For 1 serving (89g) 309 calories 16.1g protein 31.2g carbohydrate 13.8g fat

No Bake Almond Chocolate Coconut Protein Cookies

These energy packed protein cookies are a yummy way to satisfy your need for a treat. You cannot got wrong with this combo of almonds, chocolate, and coconut! Also great on the go as they are basically an energy bar replacement. Enjoy with a piece of fruit and some non fat Greek yogurt for a full and balanced meal! (These kinds of meals will be a lifesaver for any of you who are busy parents!) Remember to keep cold as they are not shelf stable. Makes 18 large cookies For 1 cookie 313 calories 14.8g protein 33.2g carbohydrates 15.2g fat

No Bake Cinnamon Pecan Energy Bites

These tasty little bites are great to make with the help of little hands. My daughter loves forming the little balls. They are delicious, packed with energy and make a quick and simple snack enjoyed by all! Makes 20 bites For 1 bite 101 calories 3.7g protein 5g carbohydrate 8.1g fat

Shredded Salsa Crockpot Chicken

This chicken is super tasty and makes it a breeze to have tacos, taco bowls, or burritos all week long. Simply reheat and enjoy! Here are some ingredient ideas that you can pair with this chicken with to make a delicious and satisfying meal: Cooked Rice Cooked Quinoa Canned Black Beans Cheese Sour cream Non fat Greek yogurt Salsa Baby Greens Spinach Tortillas Guacamole Avocado Fresh tomato Corn Cucumber Sliced onion Cooked sweet potato And those are just a few options! Makes 6 servings Per serving 141 calories 24g protein 5.3g carbohydrate 1g fat

Vibrant Quick Purple Kraut

A great addition to sandwiches and salads to add both flavor and volume without adding many calories. A perfect way so boost your daily vegetable intake too! Makes about 8 servings 100g per serving 50 calories 1g protein 12.4g carbohydrate .1g fat

Dreamy Oatmeal Chocolate Chip Protein Cookies

These cookies are so dreamy! They simply melt in your mouth! You would never guess they are high in protein too. They make a delicious snack or dessert. Enjoy with a piece of fruit and a single serve Greek yogurt for an easy and complete meal! Kid approved!! Want a bigger cookie. Double their size! Makes 35 small cookies Per cookie 110 calories 5.4g protein 10.8g carbohydrate 5.3g fat

5 Minute No Bake Blueberry Protein Cheesecake

5 Minute No Bake PB&J Protein Cheesecake

10 minute No Bake Cinnamon Apple Protein Cheesecake

Fresh Heirloom Garden Salsa

Loads of flavor and volume and super low in calories. This fresh and vibrant salsa can turn a basic meal into something incredible. A great way to use the bounty from your own garden or from your local farmers market. I used a mild chile pepper, ancho, but you can use whatever pepper you like to give you the level of spiciness you love. These ingredients not in season? No worries, remember store bought salsa is still a great way to add flavor and volume to your meals while keeping the calories in check. Makes 10 servings For a 100g serving 23 calories .9g protein 5g carbohydrate .2g fat

5 Minute Chocolate Peanut Butter Banana Protein Cheesecake

Protein Birthday Cake Batter Cream Puffs

This is one of my more time consuming recipes, but it is totally worth it! These Birthday Cake Batter Cream Puffs are out of this world delicious! Plus you would never know they are high in protein and fairly low in calories and fat. (And if you have backyard chickens like me, they are a great way to help use up an abundance of eggs!) Makes 16 filled cream puffs 1 puff with 45g of cream filling 141 calories 10g protein 14g carbohydrate 5g fat

Macro Friendly Donuts

Donuts are a family favorite around my house! So I went on a mission to create a lighter homemade version that would be realistic for us to enjoy everyday! I hope you love them as much as we do. No they don’t taste just like their higher calorie, higher fat counterpart, but they satisfy our donut cravings quite well! Makes 6 For 1 donut with icing and toppings 211 calories 19g protein 27g carbohydrate 2g fat

Ginger Garlic Beef

Packed full of flavor and reheats well over cooked rice with a serving of frozen stir fry veggies for easy lunches and dinners all week long! Serves 8 For 1 serving (about 135g) 228 calories 22.7g protein 3.5g carbohydrate 14g fat

Dark Chocolate Chia Seed Pudding

Rich in dark chocolate flavor and not overly sweet this pudding is a lovely choice for an elegant dessert or snack. Also the perfect end to a nice meal enjoyed with family and friends because it is easily made ahead of time and is sure to be a crowd pleaser! Top with your favorite fresh or frozen fruit. Shown topped with cherries and sliced strawberries. Serves 6 Per 150g serving 171 calories 13.9g protein 18.1g carbohydrate 5.7g fat

White Chocolate Chia Seed Pudding

The sweet and creamy white chocolate flavor in this chia seed pudding makes it a decadent choice for dessert or as a snack. You would never guess the protein content is high and calories fairly low. Especially for such an ample portion. Top with your favorite fresh or frozen fruit. Shown topped with cherries. Serves 6 Per 147 serving 180 calories 13.2g protein 20.1g carbohydrate 4.9g fat

Pina Colada Chia Seed Pudding

Delicious and decadent I love that this very fresh tasting pudding is made using ingredients found in the pantry. Great topped with sliced pineapple, chopped nuts, or shredded coconut. Don’t have pineapple? Try it with canned mandarin oranges or peaches instead. Shown topped with canned sliced pineapple. Serves 8 Per 128g serving 208 calories 12.1g protein 12.5g carbohydrate 11.8g fat

Maple Balsamic Vinaigrette

We all need and easy and tasty salad dressing recipe and this is my main go to. I always have the ingredients in my pantry and it never fails to brighten any salad I put it on. My little girl also loves it as a dip for the homemade rolls I make! Makes 10 servings For 14g serving 66 calories 0g protein 4g carbohydrate 5.5g fat

Crockpot Chicken Chili

You will never get bored with meal prepped food again when you make something yummy like this crockpot chicken chili! Enjoy on it’s own, over rice, in a taco, as a burrito filling, and as dip for tortilla chips. Pictured on it’s own and topped with cheese, Greek yogurt. salsa verde, and hot sauce! Be creative and let this flavorful chili keep your meal times inspired and flavorful all week long! Makes 10 servings Per 290g serving 200 calories 24.7g protien 21.9g carbohydrate 1.3g fat

5 Minute Protein Pumpkin Pie Mousse

High volume, high protein, low calorie and tastes like pumpkin pie! Need I say more! This makes a delightful breakfast, snack, or dessert elegant enough for company. Want to make more than one portion? Simply multiply the recipe by the number of servings you would like to make. Serves 1 285 calories 25g protein 35g carbohydrate 6g fat Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher!

Double Chocolate Fudge Protein Brownie

Now you must keep the secret ingredient a secret! The pumpkin is what makes this brownie possible. You don’t taste the pumpkin at all, instead it gives this brownie it’s perfect texture without using butter and allows the rich chocolate flavor to come through. With these macros and calories you can now certainly enjoy brownies everyday!! Makes 8 servings Per 60g serving 135 calories 9g protein 19g carbohydrate 3.5 fat

Tropical Unicorn Protein Blondie

This fun and whimsical variation of a blondie tastes just as the name implies! Like a tropical unicorn! It is also macro friendly and high in protein. Kid approved! Leave the baking chips out if you want to decrease their calories even more. There are always options to make all of my recipes suit your needs and preferences! Makes 8 servings Per 67g serving 170 calories 8.4g protein 23.6g carbohydrate 4.7g fat

Homestyle Beef and Veggie Soup with Optional Noodles

A long time family favorite, my daughter absolutely loves this soup with pasta noodles! The trick is to make the pasta noodles separately and add in when it is time to reheat. Otherwise you end up with soggy noodles. Soups are a no brainer when it comes to meal prep as they taste better as the week goes on, they store well, and they are very easy to reheat. Super kid approved recipe! Serves 10 Per 300g serving of soup without pasta noodles 228 calories 20.3g protein 12.6g carbohydrate 11.4g fat Per 300g serving of Soup With 108g serving of cooked pasta noodles 389 calories 25.9g protein 46.5g carbohydrate 12.2g fat

Red Ginger BBQ

This delicious BBQ is a great way to bring loads of flavor to whatever protein you choose to pair it with. I personally love it with boneless skinless chicken breast, but feel free to use something else. If you are using tempeh or tofu reduce the cooking time and only simmer covered about 10 minutes. This BBQ is delicious over rice, on a homemade roll, or in a wrap. Enjoy it differently everyday and keep things interesting! Want it spicy? Add in 1 tbsp of your favorite hot sauce during cooking. Makes 12 servings For 116g serving 109 calories 18.4g protein 6.3g carbohydrate .8g fat

Homestyle Stock for Sustainable Living

Food waste is one of the things in life I get the most upset about. It’s terrible to see people wasting food. As a long time gardener and homesteader I know first hand how difficult and amazing it it to successfully grow food from seed to table or to raise an animal from birth to death. When we waste food we negate the sacrifices made to bring us the gift of it’s nourishment. Please don’t waste food. Take what you need, enjoy what you take and do your best to give back to the world that sustains you. Compost anything you can’t use for stock. Making stock is a delicious way to give thanks to the plants and animals that gave their lives to support yours. Drink on it’s own, use instead of water in soups or stews. Use it to cook pasta or potatoes instead of water. The possibilities are endless! Servings, Calories, and Macronutrients will vary depending on what ingredients you use.

Faux Cheesy Hash Brown

A simple and tasty way to use up the last bits of your meal prepped rice at the end of the week is to turn it into a faux cheesy hash brown. Using cooked rice instead of potatoes makes is a much faster alternative too! The eggs bind it all together while helping you meet your daily protein targets. Serves 1 441 calories 23g protein 42g carbohydrate 19g fat

Protein Pumpkin Pie Pancakes

Using my Protein Pumpkin Pie Mousse Recipe and layering it between Kodiak Protein Pancakes makes an incredibly delicious fall treat that contains 35g of protein and only 500 calories. Especially great for a special seasonal meal. Want to make more than one portion? Simply multiply the recipe by the number of servings you would like to make. Serves 1 500 calories 35g protein 72g carbohydrate 9g fat Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.

3 Minute Pumpkin Pie Protein Smoothie

Enjoy this seasonly inspired smoothie for an easy high protein and super tasty breakfast. Only a couple of ingredients and it tastes like Pumpkin Pie. Enjoy! Makes 1 Smoothie 230 calories 25g protein 31g carbohydrate 2g fat

3 Minute Apple Pie Protein Smoothie

Enjoy one of my favorite breakfast recipes. A seasonally inspired smoothie that is super easy, high in protein and so delicious! Only a couple of ingredients and it tastes like Apple Pie. Enjoy! Makes 1 Smoothie 244 calories 24g protein 35g carbohydrate 1g fat

5 Minute Peanut Greek Yogurt Fruit Dip

High protein and low in fat this tasty dip is great with all kinds of fruit. Bananas, apples, grapes, and strawberries to name a few. It is also great as a dip for pretzels and graham crackers. It is lightly sweet, so if you want it sweeter, try a drizzle of honey on top or swirl in a small amount of your favorite fruit preserve. Serves 1 193 calories 25g protein 16g carbohydrate 3g fat

Light and Fruity Jello Yogurt Whip

Super high volume, high protein, and very low in calories.. oh yeah! This simple dessert or snack is a tasty way to help you adhere to a calorie deficit. This entire portion including the berries on top is only 100 calories and has 13g of protein! I also wanted to note that my 4 year old absolutely loved this. I had planned on sharing the recipe ages ago, but she ate it all before I could get a decent photo. So I had to make another batch. It ended up being a great way to get a little more protein in her meals too. Total bonus! Makes 3 servings Per 175g serving 70 calories 13g protein 4.5g carbohydrate 0g fat

No Bake Peanut Butter Chocolate Chip Oatmeal Protein Bars

These bars are an easy and inexpensive energy dense snack perfect for the work week or while running errands. Great to bring along to keep hunger at bay and they also taste great! So much better than a store bought bar! Kiddos also love them!! For an easy and on the go complete meal pair with a piece of fruit and a single serve Greek yogurt. Keep cold in a cooler unless you plan to enjoy within an hour or two of removing from the refrigerator. They are not shelf stable. Serves 16 For 1 serving (89g) 318 calories 18g protein 31g carbohydrate 15g fat

5 Minute No Bake Crustless Candy Topped Protein Cheesecake

Learn how to enjoy candy and reach your fitness goals at the same time with this delicious high protein recipe. This macro friendly recipe is here to help you enjoy it in moderation. Shown with a double portion because I had the room in my own calorie and macro budget. When it comes to recipes and customizing for your own needs, go for it and make some tweaks. Serves 1 209 calories 22g protein 20g carbohydrate 4g fat *macros may vary slightly depending on which candy you choose

Super Easy Slow Cooker Pumpkin Chili

For this recipe if you can open a can and chop an onion you can make this. If there was ever a recipe to get you started on your meal prep lifestyle this is it. It is delicious, high volume, high protein and full of flavor! The pumpkin blends in seamlessly while adding a sense of sweetness and richness to the chili while keeping the calories low. Pumpkin is so versatile! Serves 8 For 1 serving (443g) 280 calories 24g protein 36g carbohydrate 7g fat

Overnight “Cookie Dough” Oats (Blueberry Lemon)

Another way to turn plain Greek yogurt into something to get excited about. This recipe came about because I was trying to make use of some instant oatmeal I had around. It ended up making something that reminded me of cookie dough so I had to share it with you. I hope you like it as much as I do! It also makes such a nice alternative to the typical overnight oats that I don’t know if I will ever go back! There are many variations you could try by swapping the flavors of protein, pudding mix, and instant oatmeal. Go for it and get creative. Serves 1 248 calories 24g protein 32g carbohydrate 2g fat

Overnight “Cookie Dough” Oats (Oatmeal Raisin)

Loaded Dark Chocolate Protein Brownies

Rich in dark chocolate, sweet with ripe bananas and marshmallows these protein brownies have it all! Play around with what you add and make them your own. I used both semi sweet and butterscotch morsels in mine. These are so yummy, do what I did, and make a double batch! And look at those macros! Makes 8 servings Per 67g serving 167 calories 8.3g protein 25.4g carbohydrate 3.6g fat

Macro Friendly White Chocolate Cream Cheese Frosting

This easy low calorie and high protein frosting goes perfectly on top of cookies, muffins, cupcakes, rice cakes, graham crackers and more!!! Makes 8 servings 32g per serving 56 calories 5g protein 5g carbohydrate 2.6g fat

Homemade Cinnamon Rolls With Protein Frosting

Who doesn’t love a cinnamon roll! Here is your new go to recipe to make cinnamon rolls a part of your everyday life. Compare mine to a classic Cinnabon Roll that has 880 calories, 13g protein/ 127g carbohydrates/ and 37g fat. Whereas mine has 463 calories, 27g of protein/ 67g of carbohydrates/ and 8g fat. Of course you could also have a smaller portion if need be to cut the calories down more. Makes 12 large rolls For 1 large roll 326 calories 10.3g protein 53.8g carbohydrate 6.3g fat For 1 large roll with frosting 463 calories 27g protein 67g carbohydrate 8g fat

Protein Pumpkin Cheesecake

This recipe is what cheesecake Dreams are made of! It is everything you love about a decadent slice of cheesecake but with plenty of protein and without the heavy calorie and fat content. This is the perfect recipe to make for the holidays or anytime you are craving cheesecake. I’ve had this for breakfast a few times this week and I’m not about it! Makes 6-8 servings For 1/6 of the cheesecake or a 155g slice 278 Calories 24g protein 23g carbohydrate 11g fat

Protein Apple Spice Cheesecake

This recipe is what cheesecake Dreams are made of! It is everything you love about a decadent slice of cheesecake but with plenty of protein and without the heavy calorie and fat content. This apple spice flavor is delicious! I love pairing it with a sliced apple on the side for a filling meal. This recipe will be just the thing to make for the holidays. This way you can stick to your fitness goals and love the food you are eating. I promise you will not miss their high calorie counterpart. Makes 6-8 servings For 1/6 of the cheesecake or a 155g slice 278 Calories 24g protein 23g carbohydrate 11g fat

Protein Chocolate Peanut Butter Cup Cheesecake

This recipe is what cheesecake Dreams are made of! It is everything you love about a decadent slice of cheesecake but with plenty of protein and without the heavy calorie and fat content. This chocolate peanut butter cup flavor is divine! The peanut butter frosting alone is amazing as a dip for pretzels and apples, or spread on a graham cracker. With this kind of cheesecake as an option I promise you will not miss their high calorie counterparts. Let’s stick to our fitness goals together and eat delicious food too! Makes 6-8 servings For 1/6 of the cheesecake or a 160g slice 288 Calories 24.6g protein 24.6g carbohydrate 12g fat

3 Minute Chocolate Protein Frosty

A delicious high protein and low calorie alternative to ice cream! It’s basically a smoothie, but with a few key ingredients you get a texture that is more like soft serve ice cream. It is also super high volume and satiating. Shown topped with crumbled Kit Kat! Serves 1 (not including toppings) 307 calories 25g protein 44g carbohydrate 3g fat

3 Minute Strawberry Cheesecake Protein Frosty

A delicious high protein and low calorie alternative to ice cream! It’s basically a smoothie, but with a few key ingredients you get a texture that is more like soft serve ice cream. It is also super high volume and satiating. Serves 1 (including toppings) 377 calories 26g protein 62g carbohydrate 3g fat

Blueberry Protein Pancakes With Vanilla Protein Creme

My favorite pancake recipe came about because our chickens are laying so many eggs and I wanted to find some ways to use up the abundance! These pancakes are beyond delicious and will go on my list of go to egg recipes! Makes 1 large serving 724 calories 48g protein 89g carbohydrate 20g fat

Banana Protein Pancakes with Protein Creme and Honey

My favorite new pancake recipe came about because our chickens are laying so many eggs and I wanted to find another way to use the abundance! These pancakes are beyond delicious and will be on my list of go to eggs recipes forever! Makes 1 large serving 668 calories 42g protein 86g carbohydrate 17g fat

5 Minute No Bake Strawberry Protein “Cheesecake”

I love cheesecake! But it takes a long time to prepare and the high calorie and low protein content doesn’t make it something I would want to try and fit into my everyday eating. This cheesecake alternative solves all of those problems. The calories are low, the protein is high, the flavor is spot on, and it takes minutes to prepare! These cheesecake jars along with protein oats are my go to’s all week long when I need something quick and delicious. Remember, all my recipes are customizable to fit your unique needs! Endless options! Serves 1 238 calories 22g protein 32g carbohydrate 2g fat

Chocolate and Coconut Protein Dessert Pizza

Inspired by one of my clients to try my hand at dessert pizza I came up with this by using my go to pancake and protein creme recipe. Because of the large amount of egg in the crust it holds its shape well for all the toppings piled on after baking. If you don’t have access to the pancake mix I use, feel free to substitute any pancake mix. The macros will not be quite the same, but remain very high in protein thanks to the protein creme! Makes 1 large pizza with 8 slices 834 calories 59g protein 92c carbohydrate 25g fat

3 Minute Protein Cereal

Try this easy meal idea when you don’t feel like cooking, have no meal prepped food, or are super busy. Protein packed cereal. By simply mixing a scoop of protein powder to your milk and adding in berries you take cereal to another level. Cereal and milk by itself is usually very low in protein and a hearty bowl can pack in the calories, but then leave you feeling hungry soon after. However, when you add in protein powder and high volume berries you can keep the calories in check while leaving you feeling more satisfied from this convenient and quick meal with longer sustained energy. Additionally, if you are using a super tasty protein powder like the ones from PEScience it makes it even more delicious than using plain milk with your cereal. Once you try it you will never go back! Serves 1 (calories and macros will vary slightly depending on the ingredients you use) 364 calories 29g protein 48g carbohydrate 6g fat

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You don't need to "download" cookbooks or deal with any files. All of the cookbooks you select (free and paid) using Cookbook Café become available to you automatically on any device (computer, tablet or smartphone) whenever you’re logged-in to your free BakeSpace account.

When you see a cookbook you like, simply click the green "Get it Now" button. If you're not logged in to BakeSpace, you'll be asked to login (or join) so the cookbook can be added to your cookbook library. Once in your library, you can access the cookbook anytime, anywhere via BakeSpace.com, as well as our Cookbook Café iPad app.

While you're checking out cookbooks, also take some time to visit other parts of the delicious BakeSpace.com community where you can swap recipes and connect with others who share your passion for food and the culinary lifestyle.

Get ready to enjoy a uniquely smart and social cookbook experience!

Once a cookbook is added to your BakeSpace library, our proprietary recipe indexing technology makes it easy for you to find any specific recipe across all of your cookbooks… so there's no need to remember which cookbook contains that perfect recipe. In addition, you can connect directly with each cookbook author, leave comments/reviews and even ask questions about recipe substitutions, history, etc.

Need more info/help or want to provide some feedback?

We're happy to help! Send us an email to [email protected]

I’d love to make my own cookbook - how do I do that?

It's easy and free... visit our Make Your Own Cookbook section to get started.

Help get the word out about this cookbook! Grab the cookbook widget and paste it on your own website or blog.

BakeSpace's Cookbook Cafe

BakeSpace is an independent, grassroots community created by and for people who enjoy cooking, baking, and hanging out in the kitchen.