Low Carb, HIGH Protein Recipes

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General Information

• General Information
  • Why Does Breakfast Make Me Hungry @ leangains.com (12/18)

• Nutritional Information
  • Nutritional Infornation @ valuepenguin.com (12/18)
  • OnlineConversion - Weight to Volume Cooking Converter (12/18)

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Collections of Recipes

• 20 Delicious Protein Powder Recipes (That Are Not Shakes) @ livestrong.com (12/18)
• Bodybuilding.com Recipe Base (12/18)
• Lean Body Lifestyle Recipes @ pinterest.com (12/18)
• Lean Body Lifestyle @ youtube.com (12/18)
• Maria's Nutritious and Delicious Journal (12/18)
• =PROTEIN POW(D)ER (lots of GREAT recipes) (12/18)
  • Ingredient Substitutions (12/18)
• Protein Powder Recipes @ bodybuilding.com (12/18)
• Protein Shakes & Snacks @ pinterest.com (12/18)
• TrulyHuge.com Cookbook (12/18)

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Broth

• Beef Protein Isolate
  • High Protein Broth for Soup @ tn-community.com (08/14)
    • Ingredients
      • 25 scoops Beef Protein Isolate (approximately 750g)
      • 5 scoops New Soy-Free Egg White Protein (approximately 150g)
      • 4 tbsp onion powder
      • 1-4 tbsp sea salt
      • 2 tsp garlic powder
      • 1 tsp paprika
      • 1 tsp dried sage
      • 1 tsp dried thyme
      • 1/2 tsp turmeric
    • Directions
      • Mix all ingredients but the salt thoroughly in a large mixing bowl
      • Add salt to taste
      • Store in a tightly-sealed container, or pre-package individual servings in resealable bags
      • Recipe will produce approximately 30 servings at 32g per serving (roughly a 1/3 Cup of dried powder)
    • Preparation
      • Add 1 Serving of High Protein Broth powder to approximately 8-12 fl oz of water
      • Microwave on High for 1-minute or until warm
      • Let stand for an additional 1-minute, and enjoy!

• Bone Broth
  • Chicken Broth @ freecoconutrecipes.com (12/18)

  • Homemade Broth Recipe @ flaviliciousfitness.com (12/18)
    • 2 pounds of bones from left-overs or a local butcher
    • 2 stalks of celery
    • 1 onion
    • 2 carrots
    • 2 tablespoons apple cider vinegar
    • 1 teaspoon peppercorn
    • 1 tablespoon sea salt
    • Optional – own herbs or Vegeta**

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Eggs

• Information
  • Chicken Egg Whites (Converter and Nutritional Information) @ convert-to.com (12/18)

• Egg White Powder and Liquid
  • Egg Whites International (liquid) (12/18)

• Baking Egg Whites
  • Important Temperatures in Cooking @ edinformatics.com (03/16)
    • 140 deg F -- Ovotransferrin begins to set (12% of the egg white)
    • 145 deg F -- Egg whites begin to thicken
    • 150 deg F -- Egg whites become a tender solid; the yolk protein starts to thicken
    • 158 deg F -- Egg yolks set
    • 165 deg F -- Whole egg sets
    • 180 deg F -- Ovalbumin begins to set (54% of the egg white)
    • 212 deg F -- If eggs are cooked at 212 deg F for too long, they get rubbery

• Baked (Shirred) Eggs
  • Betty Crocker's Cookbook
    • Heat oven to 325 deg F
    • For each serving, break an egg carefully into buttered 5- or 6-oz baking dish
    • Season with salt and pepper
    • If desired, top each with 1 tbsp milk or light cream, dot with soft butter, or sprinkle with 1 tbsp of shredded Cheddar cheese
    • Bake eggs uncovered 15-18 minutes, depending on desired doneness and depth of baking dish
    • Whites should be set, but yolks soft
    • Serve in baking dish

  • Basic Baked Eggs @ incredibleegg.org (12/18)
    • Heat oven to 325 deg F
    • Break and slip 2 eggs into a lightly greased 10-oz ramekin or custard cup
    • Spoon 1 tbsp milk or half-and-half evenly over eggs
    • Sprinkle with salt and pepper
    • Bake in 325 deg F oven until whites are completely set, and yolks begin to thicken but are not hard (10-12 minutes)

  • Baked Eggs @ whatscookingamerica.net (12/18)

  • Ham and Cheese Egg Cups @ youtube.com (12/18)
    • Spray muffin cups with cooking spray
    • Place a slice of ham into each muffin cup
    • Add 1/4th piece of bread into each muffin cup
    • Pour Egg Beaters into each muffin cup (over the bread)
    • Top with grated cheese
    • Season with black pepper
    • Bake at 400 deg F for 15 minutes
    • Let cool, and store in a plastic bag

  • Twelve Baked Eggs Recipes Worth Getting Out of Bed For @ cosmopolitan.com (12/18)

• Quiche
  • Crustless Quiche @ lowcarbdiets.about.com (12/18)

  • High Protein Quiche @ musicstrong.com (12/18)

  • Protein Quiche @ Angie's World (07/14)
    • 1 medium red onion (chopped)
    • 4 slices Kraft Fat-free Cheese singles
    • 1 1/2 cup non-fat milk
    • 1 1/4 cup egg whites
    • 1/3 cup Nitro-Tech protein powder
    • 1/2 tsp baking powder
    • 1/2 tsp oregano leaves (dry)
    • 1/2 tsp basil leaves (dry)
    • salt and pepper to taste
    • additional meat or veggies, as desired

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Gummies (Gelatin Candy)

• Gummies @ forum.lowcarber.org (12/18)
  • 1-2 cups Water
  • 1 pkg Kool Aid (Unsweetened)
  • 8-16 pkg Knox Gelatin
  • 2 tsp Stevia Extract Powder (~1 cup Spenda Granular)

• Gummy Candy Recipe @ recipesecrets.net (12/18)
  • If you don't have bear molds, take the rack out of your toaster oven and place it on the counter
  • Place a big sheet of aluminum foil over it
  • Shove the foil down into the gaps leaving stripe-like molds ... Presto ... Gummy worms!

• Homemade Gummy Candy (Fruit Leather) @ lowcarbfriends.com (06/14)
  • Ingredients
    • 5 envelopes Knox Gelatin
    • 1 pkg Kool-Aid
    • 3/4 cup Sweetener (I use Splenda)
    • 1/2 cup Cold water
  • Instructions
    • Mix well
    • Microwave 1 min. stir; Microwave 1 min. stir; Microwave 30 sec. stir
    • Pour in 8"X8" pan lined with Reynolds Wrap
    • When cool cut into strips, squares or whatever shape you'd like.
    • Works well, the candy peels right out
    • Candy will harden if left out on the counter

• Red Licorice Candy (12/18)
  • 4 envelopes Knox gelatine
  • 3 envelopes diet cherry Jell-O
  • 4 cups water
  • 2 tsp (or more) anise extract

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Pancakes (made with whey)

• Best Protein Pancakes Ever @ discussbodybuilding.com (10/12)
  • 1/2 cup oats
  • 1 scoop of protein shake mix
  • 2 eggs whites
  • 1 tbsp lowfat/skim milk
  • 1 tsp/pkt of sweetener

• Chocolate Crepes @ bodybuilding.com (12/18)
  • 2-3 egg whites
  • 1 scoop chocolate whey protein powder
  • Combine to create a very thin batter
  • Pour batter onto a hot pan until a thin circle is formed
  • Cook the crepe like a standard pancake

• Protein Pancake @ youtube.com (Lean Body Liftstyle; cook with lid on) (12/18)
  • 300 ml Egg Beaters (about 1 1/4 cups)
  • 2 scoops of whey protein powder
  • Manually shake for about 2 minutes
  • Put large skillet on medium heat, and spray with Pam
  • Pour amount to cover bottom of skillet (about half the batter)
  • Cover skillet, and let cook for 2 minutes
  • Flip pancake, cover, and cook for another 2 minutes

• Protein Powder Doughnut Holes and Funnel Cakes @ lowcarber.org (12/18)
  • 1 egg
  • 1/2 stick (1/4 c) butter, melted
  • 2 tbsp Splenda or erythritol
  • 1 tsp vanilla
  • 1 scoop vanilla whey protein powder
  • Splenda & cinnamon for topping
  • Canola oil for cooking

• Whey Protein Strawberry Waffles @ myfitnesspal.com (12/18)
  • 4 scoops whey protein powder
  • 1 egg or 2 egg whites
  • 1/2 cup water
  • 1/4 tsp baking soda
  • 1/4 tsp vanilla
  • 1 tsp cinnamon
  • Mix thoroughly; makes 2 waffles

• Whey Psylli Pancakes Lylotte & Psyllium Waffles Soobee @ lowcarbfriends.com (10/12)
  • Whey Psylli Pancakes Lylotte
    • 3 eggs
    • 1/2 scoop protein powder
    • 3 Tbsp. psyllium husk powder
    • 1 tsp. cinnamon
    • 2-3 Tbsp. water
    • Mix all ingredients together except water
    • Add in water
    • Fry over medium heat
  • Psyllium Waffles Soobee
    • 1/3 cup whey protein
    • 2 tbsp. psyllium husk powder
    • 2 eggs
    • 1/2 tsp. baking powder
    • Pinch of salt
    • 1/4 tsp. maple flavoring, optional
    • Few drops of sucralose liquid
    • 1/3 cup water
    • Mix all ingredients; let it sit for a few minutes to thicken
    • Spray a preheated waffle iron with nonstick spray
    • Cook thoroughly in waffle iron.

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Protein Bars, Gelatin

• Carbsense Mix Bars @ bodybuilding.com (12/18)
  • Dash of Cinnamon
  • Splash of Vanilla Extract/Sugar Free (cal free) Syrup
  • 4 Packets of Splenda
  • 1 Cup Carbsense Mix
  • 1.5 Cup Carb Solutions Fat-Free Milk
  • 3 Scoops of Whey Protein
  • 1 Cup Rolled Oats
  • 1 Packet of Gelatin

• Chocolate Pudding Protein Bars @ butternutrition.com (12/18)
  • 1 (13.5 oz) can coconut milk
  • 4.5 tbsp pure cocoa powder
  • 1/4 cup + 2 tb organic cane sugar (use 2 tbsp more for sweeter flavor)
  • 1 tbsp gelatin collagen hydrolysate (green can; to add more protein)
  • 1/4 cup gelatin (red can; to gel the pudding)
  • 1/2 tsp powdered eggshell calcium (optional)
  • 1/4 tsp salt
  • 1 tsp vanilla extract

• New Protein Bar Recipe @ abcbodybuilding.com (08/14)
  • Ingredients for 1 BIG bar
  • 3 scoops of Biotest Chocolate Advanced Protein
  • 2 grams 160 bloom pure Gelatin (not jello)
  • 1 tbsp Honey
  • 1 tbsp milled Flax seed
  • Boiling water

• Yogurt Coating for Granola Bars @ theironyou.com (12/18)
  • 1 tablespoon water
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon gelatin (I used Great Lakes)
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon honey
  • Pinch salt
  • 1 1/2 cup raw coconut palm sugar
  • 1 tablespoon arrowroot powder

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Protein Bars, Whey

• Collections of recipes
  • 20 Healthy Protein Bar Recipes @ muscleforlife.com (12/18)

  • A Handful of Protein Bar Recipes @ ironmagazineforums.com (12/18)

  • Protein Bar Recipe Thread @ bodybuilding.com (12/18)
    • Fudgey Caramel Protein Bars
      • Ingredients
        • 4 tbsp butter
        • 1.5 tbsp unsweetened cocoa powder
        • 2 tbsp DaVinci Chocolate SF syrup
        • 2 cups Optimum Nutrition Chocolate Whey Protein
        • 1 cup coarsely chopped nuts
      • Instructions
        • Melt butter in large bowl in microwave.
        • Whisk cocoa in well, then SF syrup.
        • Incorporate protein powder.
        • Add chopped nuts
        • Press into wax-paper-lined 9x9 pan & refrigerate.
        • Caramel consistency, and much better than any of my old fudge recipes.
        • Plus, no wasted calories. High Protein snack or dessert. Best cold.
    • Fudgey-Nutty Bars
      • Ingredients
        • 2 1/3 cups vanilla protein powder
        • 1 oz square unsweetened chocolate
        • 1/2 cup butter
        • 4 oz cream cheese
        • 1 oz chopped almonds
        • 1 tsp vanilla
        • 1 tsp peanut butter
        • 1/4 cup Splenda
      • Instructions
        • Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave.
        • Mix together very well and then add splenda & vanilla, mixing well again.
        • Add walnuts and protein powder and mix; it will be difficult and messy to mix
        • Place in an 8x8 or 9x9 baking pan, flatten and refrigerate.
        • When cooled and hardened, cut into 8 bars.

• Individual Recipes
  • Apple Cinnamon Protein Bars @ bodybuilding.com (12/18)

  • Best 'Raw' Whey Protein Bars in the Galaxy @ proteinpow.com (12/18)
    • 1 tbsp coconut oil
    • 1/8 cup cocoa powder
    • 1/4 cup whey protein concentrate (unflavored)
    • 1 tbsp coconut flour
    • 1/8 cup goji berries
    • 1/8 cup almond milk (or coconut, hemp, or rice milk)
    • 1/2 tbsp Myprotein toffee flavodrops (see Note 1 below for subs)
    • 1/8 cup of chopped hazelnuts (see Note 2 below for subs)
    • Note 1. You can sub the toffee flavdrops with your sweetener of course.
    • Note 2. You can sub the hazelnuts for chopped almonds or, if you want to make the bars
      nut-free, with coconut flakes or seeds.

  • Bonnie's Chocolate Coconut Nut Protein Bars @ genaw.com (07/12)
    • Ingredients
      • 1 ounce sugar-free semi-sweet chocolate
      • 2 tbsp butter
      • 2 tbsp heavy cream
      • 2 tbsp Da Vinci sugar free syrup, any flavor
      • 4-6 tbsp granular Splenda
      • 1 cup whey protein powder, chocolate flavor
      • 4 ounces almonds, finely chopped, 1 cup
      • 1/2 cup unsweetened coconut
    • Instructions
      • In a medium microwaveable bowl, melt the chocolate and butter on 40-50% power
        about 1 minute or until melted.
      • Stir until smooth and blended.
      • Stir in the cream, syrup and Splenda; blend well.
      • Stir in the protein powder, nuts and coconut.
      • The mixture will be very stiff and sticky so you may want to work them in with your
        hands which you have sprayed with cooking spray.
      • Line a 6x8" baking pan with nonstick foil.
      • Firmly press the mixture evening in the bottom of the pan using a piece of plastic
        wrap to help keep it from sticking to your fingers.
      • Chill at least 2 hours or until firm.
      • Store in refrigerator or freeze.
      • Makes 6 meal-size bars or 12 snack-size squares
      • Can be frozen

  • Carrot Cake Protein Bars @ bodybuilding.com (12/18)

  • Chocolate Chip Cookie Dough Protein Bars @ bodybuilding.com (01/19)
    • Ingredients
      • 1/4 cup vanilla whey protein powder
      • 2 tbsp natural peanut butter
      • 1 tsp agave syrup
      • 2 tsp water
      • 1 square dark chocolate
      • 1/2 tbsp coconut flour
    • Instructions
      • Using a spatula, mix all of the above ingredients together except for the water
      • Add the water, one teaspoon at a time, until you get a doughy mix
      • Shape that into four small rectangles
      • If you batter is too sticky, add a bit more coconut flour
      • If it's too dry, add water
      • Once you've shaped your bars, leave them to set in the fridge for a couple of hours

  • Chocolate Chip Protein Bars @ carrotsncake.com (12/18)
    • Ingredients
      • 1 cup vanilla protein powder
      • 1 cup almond milk
      • 1/4 cup melted coconut oil
      • 1 egg
      • 1 tsp baking powder
      • 1 tsp vanilla extract
      • 1/4 cup mini chocolate chips
    • Directions
      • Preheat oven to 350 F
      • Combine all ingredients in a large mixing bowl and blend well
      • Pour batter into a greased 8X8 baking dish and spread evenly with a spatula
      • Bake for 23-25 minutes until bars are cooked all the way through and the top begins to brown
      • Remove from oven and allow to cool before cutting

  • Chocolate Protein Bars @ bodybuilding.com (12/18)

  • Dark Chocolate Peanut Butter Protein Bars @ proteinpow.com (12/18)

  • DIY Protein Bars: In 5 Easy Steps @ bodybuilding.com (12/18)

  • Gluten Free Chocolate Coconut Protein Bars @ freecoconutrecipes.com (12/18)

  • High Protein Fudge Bars @ anaboliccooking.com (12/18)
    • 8 scoops chocolate protein powder
    • 1 cup oatmeal
    • 1/3 cup natural peanut butter
    • 3 tbsp honey
    • 1/2 cup 1% milk
    • 3 tbsp crushed peanuts (coating)

  • Homemade Chocolate/Coconut/Nut Protein Bars @ lowcarbfriends.com (07/12)
    • Ingredients
      • 1 square of unsweetened chocolate OR one envelope of Choco-bake
      • 2 tbsp butter OR 2 tbsp coconut oil
      • 2 tbsp cream OR half and half OR CC OR just milk
      • 3-4 tbsp Splenda OR 6 pkts of Splenda
      • 1 cup Chocolate Whey Protein Powder
      • 1 cup of chopped nuts
      • 1/2 cup unsweetened coconut
      • 2-3 tbsp SF Davinci syrup
      • Optional: 3-4 tbsp flaxseed meal for the topping ... I mixed it with a bit of splenda
    • Instructions
      • Melt chocolate/butter or oil in microwave very gently
      • Add Splenda and cream/milk and stir well
      • Add protein powder, nuts, coconut and stir well ... It will be stiff
      • Add your Davinci syprup, and stir well
      • Now taste this ... if it is NOT sweet enough, add more sweetener.
      • In either a bread pan OR an 8 x 8 pan that has been line with Saran Wrap, spread out
        the mixture and pat until even.
      • Then sprinkle flaxseed meal with or without splenda on the top
      • Press it down slightly so it will stick to the bars
      • Cover the top of the bars with Saran Wrap ... and chill
      • Approximate counts: 5-6 carbs/15 grams of protein per bar that is cut into 6ths
      • The calorie count would be around 300 ... per bar

  • Lemon Protein Bars @ bodybuilding.com (12/18)

  • Naked Vanilla Whey and Coconut Protein Bars @ proteinpow.com (12/18)

  • Pumpkin Protein Bars @ bodybuilding.com (12/18)

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Protein Fluff, Egg White

• You can add powdered egg whites for a stiffer fluff (12/18)

• Protein Fluff 2 @ forum.bodybuilding.com (12/18)
  • Casein fluffs best -- egg whites aren't good because while they do fluff at first, after you add the casein and frozen fruit it collapses soon after
  • Egg whites and rest of ingredients do fluff, but the fluff goes away quicker if I use the egg whites

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Protein Fluff, Whey

• Protein Fluff @ bodybuilding.com (12/18)
  • Banana Protein Fluff
    • 1/4 cup Vanilla Whey Protein Powder
    • 1/4 cup coconut milk
    • 1 large frozen sliced banana
    • walnuts and grated coconut for topping

  • Strawberry Protein Fluff
    • 1/4 cup whey protein powder
    • 1/4 cup whole milk
    • 1 cup frozen strawberries
    • 1/2 gram xanthan gum (optional; fluff is thicker and stays fluffier longer)

• Protein Fluff @ youtube.com (12/18)
  • Casein protein works too, but more liquid is needed

• Protein Fluff Recipes @ proteinpow.com (12/18)
  • Strawberry Protein Fluff (12/18)
    • 30 grams strawberry whey protein
    • 1/4 cup milk
    • 1 cup frozen strawberries
    • 1/2 tsp xanthan gum (optional)

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Protein Pizza Crust

• Homemade Pizza Crust made with Chicken
  • Best Low Carb Chicken Pizza Crust @ heyketomama.com (12/18)
    • Ingredients
      • 1 pound ground chicken thigh (or chicken breast)
      • 1/2-3/4 cup grated Parmesan cheese
      • 1/2 cup shredded Parmesan or Mozzarella cheese
      • 1/4 cup frozen spinach (optional)
      • Salt and pepper to taste
      • 1 1/2 tsp chili powder (optional)
    • Instructions
      • Preheat oven to 400 degrees F
      • Mix ground chicken, cheese, and seasonings
      • Thaw spinach, blot dry, and add to mixture
      • Line baking sheet with parchment paper
      • Press chicken mixture into an even thin layer
      • Bake for 20 minutes
      • Remove from oven, and cover with desired toppings
      • Bake for additional 10-15 minutes until cheese is melted and brown
    • Notes
      • If using chicken breast, reduce temperature to 375 deg F, and
        reduce cooking time to 15 minutes
      • If the mixture seems too wet, add more grated Parmesan

  • Chicken Crust Taco Pizza @ ibreatheimhungry.com (12/18)

  • Chicken Pizza Crust @ sassysouthernyankee.com (12/18)
    • Ingredients
      • 1 Pound of Ground Chicken
      • 1/4 Cup Parmesan Cheese
      • 1/4 Cup Shredded Mozzarella Cheese
      • 1/4 Teaspoon Black Pepper
      • 1 Teaspoon Italian Seasoning Blend (or just a bit of Oregano and Basil)
      • Sauce and toppings of your choice; (BBQ sauce, Cheddar Cheese, Bacon and Red onion)

  • Keto Meat Lovers Chicken Crust Pizza @ youtube.com (12/18)

  • No Carb Pizza Crust @ ketoconnect.net (12/18)
    • Ingredients
      • 10 oz canned chicken
      • 1 oz grated Parmesan cheese
      • 1 large egg
    • Instructions
      • Drain the canned chicken
      • Spread the canned chicken on a silicon mat
      • Bake at 350 deg for 10 minutes to dry out the chicken
      • Put dried chicken into a mixing bowl
      • Set the oven at 500 deg F
      • Add the cheese and egg to the chicken, and mix
      • Pour mixture onto a silicon mat, and spread thin
      • Place parchment paper on top, and use a rolling pin
      • Bake the crust for 8-10 minutes at 500 degrees F
      • Remove crust from oven, and add toppings
      • Bake for another 6-10 minutes at 500 degrees F
      • Remove from oven and let cool for a few minutes
    • Videos
      • No Carb Pizza Crust @ youtube.com (12/18)
        • Get chucky chicken breast in water

  • Turkey Crust Pizza @ sassysouthernyankee.com (12/18)

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Protein Shakes

• Protein Shakes @ hungry-girl.com (12/18)

• Hot Chocolate Smoothie (08/14)
  • Hot water -- about a cup or 1.5 cups
  • 1 Scoop Chocolate Protein Powder (Micell Edge Double Chocolate Fudge)
  • 1 Tablespoon Hershey's Dark Cocoa powder
  • Sprinkle Xanthan & Guar gums
  • Sprinkle of stevia or other sweetener
  • Open a hole in the lid of the blender before blending to let the steam escape
  • Eat as a hot smoothie, or put in the fridge to be eaten later as pudding
  • In my experience, XG makes shakes thicker and GG makes it creamier
  • But it is the synergistic effect of adding the two together that makes the magic occur
  • Basically you need very little XG and twice the amount of GG
  • I used about 1/4 tsp of XG and 1/2 tsp of GG for two normal-sized shakes

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Protein Shakes, Egg White Powder

• Dried Egg White Protein Shakes @ sportprotein.com (12/18)
  • Ryan's Mega-Chocolate Protein Shake
    • 6 tbsp dried egg whites (30 grams of protein)
    • 2 cups non-fat milk (16 grams of protein)
    • 1 1/2 tbsp Hershey's non-fat Chocolate Syrup
    • 5-10 medium ice cubes
    • Blend at medium speed until mixture is completely liquefied (similar to chocolate shake)
  • Vanilla Shake
    • 5 oz milk
    • 1/4 tsp Vanilla Extract
    • 1 tbsp honey, or sugar substitute
    • 4 tbsp dried egg white powder
  • Coffee Protein Shake
    • 5 oz milk
    • 1 tsp instant coffee
    • 1 tsp sugar substitute
    • 4 tbsp dried egg white powder

• Sources
  • NOW Eggwhite Protein @ allstarhealth.com (unflavored, $15.79; $5.95 flat shipping) (12/18)
  • NOW Eggwhite Protein @ netrition.com (unflavored, $16.79) (12/18)

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Protein Shakes, Gelatin

• Appetite Suppressant Shake @ geniuskitchen.com (12/18)
  • 1 cup soymilk
  • 1 tablespoon whey protein (powder)
  • 4 tablespoons Splenda granular
  • 1 teaspoon psyllium fiber (Metamucil Smooth Texture)
  • 1/4 teaspoon cornstarch (adjust to taste)
  • 1/2 teaspoon unflavored gelatin (Knox powder)
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon butter flavor extract (McCormick)
  • 5 ice cubes
  • Blend all ingredients together; I use a stick blender and a tall cup

• Real Food Protein Smoothie (uses hydrolyzed gelatin) (12/18)

• Recovery Shake Using Gelatin (12/18)
  • Ingredients:
    • 1 cup water (or milk)
    • Splash of coconut milk or other milk, optional
    • 1/2 cup ice
    • 1 small cooked sweet potato or 1/2 of a large one (or 3/4 cup canned pumpkin)
    • 2 tablespoons hydrolyzed gelatin (Great Lakes green can)
    • 1 tablespoon pure raw honey
    • 1/2 teaspoon pure vanilla extract
    • 1 teaspoon cinnamon
    • Pinch of ginger, nutmeg cloves
  • Instructions:
    • Blend in a blender until well mixed. Enjoy!

• Strawberry Cheesecake Protein Shake @ yummly.com (12/18)
  • 1 tbsp pudding mix (sugar-free cheesecake)
  • 1 tsp strawberry gelatin (sugar-free)
  • 1 cup milk
  • 1 cup ice
  • 4 tbsps vanilla protein (or 2-4 tablespoons unflavored protein powder)

• Strawberry Gelatin Protein Smoothie @ grassfedgirl.com (12/18)
  • Ingredients:
    • 1 cup coconut milk (full fat), or grass-fed raw milk if tolerated
    • 2 cups strawberries (organic is best)
    • 2 cups of ice
    • 3 Tbsp of Great Lakes Beef Gelatin (red can)
    • Stevia or honey to taste
  • Directions:
    • Put everything in the blender, except the gelatin
    • Pulse until the ice is broken down and everything is liquified
    • Add the gelatin while the blender is going for a few more seconds

• Using Powdered Gelatin instead of Whey or Egg Protein @ youtube.com (12/18)
  • He puts 1-2 tbsp of gelatin in his smoothies

• Why I Drink Green Jello @ wellnessmama.com (12/18)
  • 8 ounces homemade coconut milk
  • 1-2 tablespoons of almond butter or 1/2 cup strawberries
  • 1-2 tablespoons of chia seeds
  • 1 tablespoon Great Lakes Gelatin Powder (red can)
  • Natural vanilla extract
  • 1-2 tablespoons of coconut oil

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Protein Tips

• 8 Game Changing Protein Powder Hacks @ anabolicminds.com (08/15)
  • Tip #1: Put the water in first, then the protein powder
  • Tip #2: Fill the cap at the water fountain, and pour the water into your bottle
  • Tip #3: Fill the shaker 1/3 full of ice; add water; add protein powder; then shake
  • Tip #4: The MacGyver
    • Use this trick when you forgot your shaker cup
    • Use the "snack" ZipLoc bags, protein powder, and 2 tbsp water
    • Put the powder in the ZipLoc bag, add a little water
    • Zip the bag shut, then massage it into a nice, thick frosting-like paste
    • Bit off a corner of the bag, and squeeze the protein into your mouth like frosting
  • Tip #5: Use a sheet of paper to make a funnel for your shaker cup
  • Tip #6: Under the Macro-scope
    • Ditch the fancy brands for pure powder
    • Add some Coconut Oil Powder or MCT Oil Powder
    • Make your own special blend
  • Tip #7: Take a few single-servings of protein powder with you
  • Tip #8: Wake 'n Shake
  • Tip #9: Don't leave your dirty shaker lying around

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Bonnie's Links
created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on January 24, 2019

URL: http://www.bonniehill.net/pages/lchiprotein.html