Pumpkin Pie Bodybars ("The Bodyart Cookbook") by Tanya Mein 

Serving 1

1/2 cup rolled oats

6 eg whites

2 tbsp, canned pure pumpkin

1 cap vanilla extract

1 pinch allspice

2 dashes cinnamon

splenda or stevia

1 scoop vanilla soy or whey protein powder

335 calories

3 g fat

40 g protein

35 g carbs

No-Bake Recovery Bars – submitted by Nicole Schultz

(Makes 9 servings)

Ingredients:

1 cup oats

4 scoops chocolate protein powder (low-carb the calories will be little different)

1 cup dry fat-free milk powder

1/3 cup sunflower seeds

1/3 cup dried cranberries

1/3 cup coconut flakes

5 tbsp natural peanut butter

1 ¼ cups water

1 tsp vanilla

Non-stick cooking spray

Start:

Spray a square baking sheet with cooking spray.

Prepare:

Combine oats, protein powder, dried milk, seeds, cranberries, coconut in medium mixing bowl. Mix in peanut butter until mixture is crumbly. Add water and vanilla until you get a smooth doughy consistency. Increase water if needed. Spoon mixture into a pan and spread evenly, Refrigerate for two hours. Use sharp knife to cut into bars.

Nutrition Info:

Per bar- 265 cals , 19g protein , 26g carbs , 12fat

Apple Crisp for Breakfast!

1 apple (cored and cut up. I leave skin on)
1/2 cup old fashioned rolled oats
1 whole egg and 2 egg whites

Put the apple in a non-stick pan on medium heat, and then add the egg and whites on top. Sprinkle some cinnamon on next…then pour the oats on top.  Let cook for a few minutes and then I mix it around in pan till cooked.  Add some stevia for sweetness or sometimes I use the no sugar added syrup (1 tbsp).

You can use nectarines, strawberries, or any fruit you wish.

Makes 1 serving.

Saskatoon Blitz's

1/2 cup rolled oats
4 egg whites
1/3 cup nonfat cottage cheese
1 package of stevia
1/2 cup saskatoons (you can use blueberries or strawberries instead)
dash of cinnamon

Mix together and drop into non-stick pan like pancakes.  Turn them when they turn without falling apart.  If they fall apart, you turned them too soon!  Makes 3-4 pancakes.  These are great "on-the-go" hot or cold.

Makes 1 serving

Total Calories - 369  
Protein - 128 Calories 
Carbohydrates - 241 Calories

French Toast - From the Body Art  Cookbook

Servings 1

4 egg whites
2 slices of whole wheat bread or your choice
1/4 cup milk or milk substitute
1 scoop of vanilla whey or soy
cinnamon

Stir the whites, powder, milk...then soak the bread in the mixture.
Add cinnamon.
Cook in a non-stick skillet until browned.
Use a no-sugar pancake syrup..it is GREAT!

Per serving
326 calories
3 g fat
49 g protein
31 g carbs

Smoothies & Protein Shakes - Blend all of these in a blender for best results!

EGG NOG TREAT!

3/4 cup water

1/4 cup low fat egg nog (fat free if you can find it!)

1-2 scoops vanilla protein

3 ice cubes

1 capful rum extract

1 dash of nutmeg

BLEND!!  This is the BEST!! 

Iced Mocha

1 scoop whey isolate protein (chocolate or vanilla)
1 tsp instant decaf coffee
1 cup water or rice milk
3-4 Large Ice cubes

Makes 1 serving.

 

Irish Cream Smoothie

1 scoop whey isolate protein (chocolate or vanilla)
1 cup water or rice milk
1 capful Watkin’s Irish cream extract
3-4 Large Ice cubes

Makes 1 serving.

Peanut Butter Cup Smoothie

1 scoop chocolate whey isolate protein
1 cup water or rice milk
1 capful Watkin’s peanut butter extract or 1 tsp natural peanut butter
3-4 Large Ice cubes

Makes 1 serving.

Power-Packed Shake

1 scoop Nano Greens (available at Quest Clinic - you can use any greens though)
1 scoop whey isolate protein (vanilla) …this is optional
1/2 cup water
1/2 cup rice milk
3-4 Large Ice cubes
1/2 cup berries
1 tbsp Ascenta fish oil

Blend…and drink!!!  So many nutrients in this!! 

This is a recipe of Dr. Lucy Omerod’s.

Makes 1 serving.