By Guest Writer Julie Germaine
Hey, fellow survivor! This year has been a TRIP! I am pretty proud of myself for turning my quarantine into a useful time and working on things that were so low on my list of priorities that they forever went unchecked, like putting more effort into my meal prep.
Of course, I always eat healthy, pre-prepared dishes that I enjoy, but would I serve them to a guest? Umm…. noooo. They are pretty plain.
However, this year that has changed. I have developed a whole list of amazing, diet-friendly meals, including some tasty treats that I’ve included the recipes for in this article.
Getting enough protein is such an important part of a healthy diet, and will decide your results when it comes to losing weight or building and maintaining lean muscle mass.
These creative recipes all use protein powder to boost your overall daily intake (super important!) and show you that this product doesn’t only have to be used shaken & stirred.
Power-Packed Cottage Cheese Bowl
This meal for one takes just a few minutes to prep, so it’s perfect for breakfast or as a fast snack mid-day! Pairing nutritious fruits with low-fat cottage cheese creates a protein-rich and energy-boosting meal that will motivate you to get up and start the day early. You can add variety by alternating the protein powder flavour, tossing in different fruits, or even including nuts to boost your intake of required healthy fats. The options are endless and it is truly a meal I never tire of.
½ cup Frozen strawberries
½ cup non-fat dry curd cottage cheese
1 tablespoon natural peanut butter
5 fresh raspberries
1 scoop protein powder (chocolate is my preferred!)
½ banana (optional), sliced
1 tsp cocoa powder (optional)
- Microwave the frozen strawberries for 60-90 secs
- Mix together the remaining ingredients. You may need to add some cold water to dissolve the protein powder.
- Finish it off with nuts and sliced bananas if you are allow for the extra calories and enjoy!
Pro Tip: Because your body processes cottage cheese very slowly, consuming this meal before bedtime is also suitable if you are bulking. I always recommend eating some kind of protein-dense meal in the evening, so your body has what it needs to recover during your sleep.
My Fav Protein Pancake Recipe
If you are one of my online coaching clients, you likely already have this recipe! It has been my go-to for many, many years, and I can eat it hot, cold, plain or drizzled with sugar-free syrup – it’s simply so satisfying!
2/3 cup egg whites
1 serving protein powder of choice
1/2 cup oats
1 teaspoon ground cinnamon
1 tablespoon vanilla extract
½ to 1 banana ripe, sliced
1 cup blueberries fresh or frozen (optional)
Coconut oil cooking spray
1-2 tablespoons sugar-free syrup (optional)
- Mix up the first 5 ingredients and cook mixture over medium heat in a non-stick pay (lightly sprayed). I prefer to use a small pan and cook each pancake individually so they take nice shape.
- When bubbles form, spread banana slices and blueberries evenly into it and cook another minute before flipping once.
- Cook another 5ish minutes and you’re done! The recipe may make a few pancakes, depending upon the size of your pan. Enjoy!
Pro Tip: I have vegan and no-carb protein pancake versions available on my website, for those eating keto or watching their sugar intake. These other variations are also optimal as nighttime snacks, or as a great travel meal.
Chocolate Protein Balls
Grab one of these when cravings strike – some would call them chocolate cookies!
1 cup powdered peanut butter
1 cup chocolate protein powder
½ cup no sugar added maple syrup
¾ cup large flake oats
½ tablespoon liquified coconut oil
1 ½ tablespoons cocoa powder
½ teaspoon low-carb sweetener (optional)
- Mix together peanut butter, protein powder, syrup, and oats. Using a wax-paper-lined cooking sheet, drop by spoonful to form lumpy balls.
- Combine the remaining ingredients and pour over each ball.
- Freeze pan for half an hour, then either eat immediately or store for later use in a freezer-friendly container.
Pro Tip: Enjoy these guilt free, please! Dark chocolate is good for you in moderation, and allowing yourself to savour a sweet snack will help you stick to your diet and avoid binging.
Learn more about Julie Germaine and her insight on healthy, simple recipes that make achieving your fitness goals possible.