T Nation 25th Anniversary Giveaway - Enter Now
Eating

The Protein Diet: Deliciously Simplified

Eat more protein. It's the easiest way to make a positive change in your body composition. But a protein diet, or a protein-centric approach to eating, doesn't have to mean chicken breasts at every meal. Here are three simple, high-protein, no-added-sugar recipes. How simple? You don't even need an oven.


Ingredients

  • 8 ounces (one standard block) cream cheese, 1/3 less fat
  • 1 cup Greek yogurt, nonfat
  • 2 cups vanilla Metabolic Drive® protein (6 scoops)
  • 1/2 cup walnuts or raw nuts of choice
  • 1/4 cup Splenda or sweetener of choice
  • 1 package (0.25 oz) gelatin, unflavored
  • 2/3 cups water

Directions

  1. Boil two-thirds cups of water, add gelatin, and stir. Add to blender pitcher.
  2. Finely chop the nuts. A food processor works well. Or a hammer. You do you. Layer evenly into the bottom of a 6-inch springform pan. This is your crust.
  3. Add all other ingredients to the blender and pulse. Scrape the sides and repeat until you get a smooth mixture.
  4. Pour the mixture into the springform pan.
  5. Refrigerate for 3-4 hours to let it set.

Options

  • Instead of vanilla Metabolic Drive® Protein, use chocolate and add dark chocolate chips to the nuts when you process them.
  • No springform pan? Just use any pie dish. Your cheesecake won't be as thick, but it'll taste just the same... which is amazing.

Calories & Macros

Cut into 6 pieces, here's about what you'll get per slice:

  • Calories: 294
  • Protein: 30 grams
  • Carb: 8 grams
  • Fat: 16 grams


Ingredients

  • 1 can pure pumpkin, 15 ounces (not pumpkin pie filling)
  • 2 cups rolled oats
  • 5 scoops (150g) vanilla Metabolic Drive® protein
  • Handful of pecans (about one-fourth of a cup)
  • Ground cinnamon, nutmeg, ginger, cloves or allspice – to taste – or use a pre-made pumpkin spice blend, about 2 teaspoons
  • Optional: Splenda or equivalent low-calorie sweetener to taste, or about a tablespoon

Directions

  1. Dump the pumpkin into a bowl and mix in all the ingredients except the pecans. You're going to think the protein powder and oats aren't going to incorporate into the thick pumpkin, but they will. Add a touch of water or almond milk if needed.
  2. I suggest a lot of cinnamon and a dash of everything else, but it's up to you. It's pretty tasty with cinnamon alone. Or pick up a pre-made pumpkin spice blend.
  3. Transfer the mixture to a flat baking dish or a Tupperware-type container. Spread evenly. Top with pecans

Calories & Macros

Divide the dish into four big servings, and each one contains:

  • Calories: 376
  • Protein: 33 grams
  • Carbs: 42 grams
  • Fat: 9 grams


Ingredients

Directions

  1. In a bowl, whisk protein powder into kefir until smooth.
  2. Pour into popsicle molds.
  3. Freeze for a few hours.
  4. No really, that's it. You can eat one now.

Yield: 4-5 bars

Options: This is where you can have some fun. Add some no-sugar-added chocolate chips or a tablespoon of powdered peanut butter. Use vanilla or strawberry protein powder and add berries, sliced banana, mandarin orange, black cherries, or thinly sliced strawberries. The combos are endless.

Calories & Macros

  • Serving: 1 bar (without options)
  • Calories: 135
  • Protein: 25 grams
  • Carbs: 6 grams
  • Fat: 1 gram

Recent Posts

  • Bigger Stronger Leaner

It's Time to Bring Back These 5 Classic Exercises

22 hours ago
  • Supplements & Nutrition

Is Your Thyroid Screwed Up? How to Know

2 days ago
  • Bigger Stronger Leaner

Train Twice a Day the Right Way

3 days ago
  • Supplements & Nutrition

Help! I Went From Fat to Flat!

3 days ago
  • Supplements & Nutrition

An Easy Way to Build 4 Pounds of Extra Muscle

6 days ago
  • Supplements & Nutrition

Change Your Body Fat Set Point. Here's How.

7 days ago