THE

MEAL PREP
MANUAL
DESSERTS
JOSH CORTIS
 Table of Contents
Double Chocolate Chip Muffins 5 Blueberry Scones 43
Strawberry Shortcake Cookies 7 Strawberries and Cream Crepes 45
Perfect Chocolate Dream Angel Bake 9 Rice Crispy Treats 47
Perfect Chocolate Pudding Dream Angel Bake 11 Crunchy Granola Bars 49
Perfect Chocolate Cream Dream Angel Bake 13 Berry Muffins 51
Rocky Road Dream Angel Bake 15 Funfetti Protein Cake Bites 53
Snickerdoodle Breakfast Bars 17 Superdeluxo Chocolate Spacecake 55
Chocolate Chip Cookie Bars 19 Lower Calorie Apple Crisp 57
Banana Chocolate Frosty 21 Cinnamon Sugar Bagels 59
Mint Chocolate Chip “Ice Cream” 23 Apple Cinnamon Turnover Bites 61
Chocolate Chip Puffed Rice Cookies 25 Cinnamon Roll Flavored Oat Bites 63
Peanut Butter Marshmallow Bites 27 Raspberry Dutch Baby 65
Chocolate Chip Cookie Bread 29 Chocolate Sprinkle Donuts 67
Chocolate Mug Cake 31
Peanut Butter Chocolate Mug Cake 33
Banana Cream Pie Milkshake 35
Post Workout Chocolate Milkshake 37
Chocolate Chip Banana Bread Muffins 39
Double Chocolate Chewy Cookies 41
1
 INTRODUCTION

2
 Thank you for downloading The Meal Prep Manual - Des- I discovered meal prep while in college.  I wanted to be able
serts eBook! I hope you find the recipes included to be help- to maintain a healthy diet while balancing a full class load,
ful in reaching your health and nutrition goals! training, and a social life.  I would make a handful of meals at
once to save time and ensure I had healthy food that was
The recipes in this book were designed with the intention readily available.  I quickly became intrigued on how I could
of creating macro-friendly, delicious sweet treats to assist you create more flavorful and nutritious meals that kept well in the
in meeting your daily calorie goals. Snacking on sugary treats refrigerator.  After I accrued a handful of recipes, I figured it
is one of the reasons many people struggle to meet their body was time to share.
composition goals, myself included. I hope the recipes in this
book can assist you in sticking to your nutritional goals! I believe that food is truly one of life's greatest pleasures.
  You'd be hard pressed to find any person who doesn't enjoy
It is important to note that all of the recipes in this book a good meal.  Eating healthy shouldn't be a chore.  With a lit-
were written and tested using metric mass measurements. tle time and practice, anyone can learn how to create highly
The volumetric measurements listed in each recipe are equiva- palatable, nutritious meals.  
lent amounts to the metric measurements. Because of how
conversions between metric and volumetric measurements
work, the conversions are not always perfect. I would recom-
mend purchasing a food scale to make the recipes in this
book. Not only is it easier, it is also more accurate. Amazon
has lots of food scales for sale. I like to use a scale that is pre-
cise to 0.1g.

About the Author

My name is Josh and I love food. I am 26 years old from Kan-

sas City, Missouri.  I have a Bachelor's degree in Exercise Sci-
ence and am a Certified Exercise Physiologist.  I have also
published research in the fields of Exercise Physiology and Copyright © 2019 by Joshua M. Cortis
Neurophysiology.   Version 1.0. August 2019.

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner
whatsoever without the express written permission of the publisher.

3
DESSERTS

4
 DOUBLE CHOCOLATE
CHIP MUFFINS

PREP TIME COOK TIME

10 Minutes 20 Minutes

PER SERVING - MAKES 11

112 Cals Each

Fat
3.8g
Protein
Carbs 4.5g
15.0g

5
 DOUBLE CHOCOLATE CHIP MUFFINS
INGREDIENTS PREPARATION
•½ cup (52g) oat flour 1. Preheat oven to 350°F.
•⅓ cup (37g) coconut flour 2. Mix all of the dry ingredients together to prevent clump-
ing.
•¼ cup (20g) cocoa powder
3. In a food processor (by hand is fine) mix the dry ingredi-
•2 eggs ents (except chocolate chips) with the wet ingredients until
•6 Tbsp (92g) liquid egg whites incorporated.
•½ cup (113g) plain non-fat Greek yogurt 4. Stir in 2 tbsp of the chocolate chips.
•1 medium (108g) banana 5. Spray a muffin tin with oil and fill the wells about 3/4 of
the way. Don’t use liners, they will stick. Top with remaining
•2 Tbsp (42g) honey chocolate chips. I got 11 regular sized muffins or 24 mini
•1 tsp (4g) baking soda muffins.
•2 tsp (8g) stevia 6. Bake for 20 minutes for regular sized or 15 minutes for
•3 tbsp (45g) mini chocolate chips mini.

6
 STRAWBERRY
SHORTCAKE COOKIES

PREP TIME COOK TIME

20 Minutes 8 Minutes

PER SERVING - MAKES 12

65 Cals Each

Carbs Fat
3.9g 3.6g

Protein
4.3g

7
 STRAWBERRY SHORTCAKE COOKIES
INGREDIENTS PREPARATION
FOR THE COOKIE 1. Preheat oven to 350°F.
•¼ cup (28g) coconut flour 2. Mix the dry cookie ingredients together until incorporated. Mix the wet
•2 Tbsp (30g) coconut oil ingredients separately (melt the oil first).
•1 scoop (30g) vanilla casein 3. Combine dry and wet and mix thoroughly.
•½ tsp (2mL) vanilla 4. Split the dough into 12 balls and place on a oiled baking sheet. Press
•½ tsp (2g) baking soda into cookie form. (Note: You’ll see in the picture the cookies are in mini
•1 ½ tsp (6g) stevia muffin shape. I pressed the dough into a mini muffin tin to create wells
to hold the filling. It was way too much work do to this so just make
•1 egg regular cookies.)
5. Bake 7-8 minutes.
FOR THE FILLING
6. For the filling mix everything but the whipped cream in a bowl and mix
•¼ cup + 3 tbsp (100g) Greek yogurt vigorously. When it is all dissolved. Add the whipped cream and fold in
•1/3 scoop (10g) whey gently.
•½ tsp (2g) stevia powder 7. Cut the strawberries into small pieces.
•½ tsp (2 mL) vanilla 8. Top each cookie with the filling and strawberries once cooled.
•¾ cup + 2 tbsp (35g) fat free whipped cream
•5 strawberries
8
 PERFECT CHOCOLATE
DREAM ANGEL BAKE

PREP TIME COOK TIME

10 Minutes 22 Minutes

FOR THE WHOLE PAN

414 Cals

Fat
10g

Carbs
40g
Protein
41g

85 9
PERFECT CHOCOLATE DREAM ANGEL BAKE
Ingredients Preparation
•½ cup +1 tbsp (138g) liquid egg whites 1.Preheat oven to 325°F.
•½ cup (113g) unsweetened applesauce 2.Beat the egg whites, vanilla, & baking powder until
stiff peaks form.
•1 scoop (30g) casein protein
3.Add stevia & cocoa powder.
•1 tsp (4mL) vanilla
4.Add in applesauce & casein. You’ll lose a lot of the vol-
•½ tsp (2g) stevia ume here, that’s okay.
•½ tsp (2g) baking powder 5.Pour into a greased 8x8. Top with chocolate chips.
•2 tbsp (30g) mini chocolate chips 6.Bake 20-22 minutes.
•2 tbsp (10g) cocoa powder

10
 PERFECT CHOCOLATE
PUDDING DREAM ANGEL BAKE

PREP TIME COOK TIME

10 Minutes 22 Minutes

FOR THE WHOLE PAN

521 Cals

Fat
12.5g

Carbs
Protein
60.0g
42.0g

89 11
PERFECT CHOCOLATE DREAM ANGEL BAKE
Ingredients Preparation
•½ cup +1 tbsp (138g) liquid egg whites 1.Preheat oven to 325°F.
•½ cup (113g) unsweetened applesauce 2.Beat the egg whites, vanilla, & baking powder until
stiff peaks form.
•1 scoop (30g) casein protein
3.Add stevia & cocoa powder.
•1 tsp (4mL) vanilla
4.Add in applesauce & casein. You’ll lose a lot of the vol-
•½ tsp (2g) stevia ume here, that’s okay.
•½ tsp (2g) baking powder 5.Pour into a greased 8x8. Top with chocolate chips.
•2 tbsp (30g) mini chocolate chips Swirl in pudding.
•2 tbsp (10g) cocoa powder 6.Bake 20-22 minutes.
•1 snack pack (92g) chocolate pudding

12
PERFECT CHOCOLATE CREAM
DREAM ANGEL BAKE

PREP TIME COOK TIME

15 Minutes 23 Minutes

PER SERVING - MAKES 4

175 Cals Per Serving

Fat
3.2g
Carbs
15.4g
Protein
21.2g

120 13
CREAM DREAM ANGEL BAKE
Ingredients Preparation
•½ cup +1 tbsp (138g) liquid egg whites 1. Preheat oven to 300°F
•½ cup (113g) unsweetened applesauce 2. Beat the egg whites, vanilla, & baking powder until
stiff peaks form.
•1 ½ scoops (45g) casein
3. Add 2g stevia & cocoa powder.
•1 tsp (4mL) vanilla
4. Add in applesauce & casein. You’ll lose a lot of the vol-
•2 tsp (8g) stevia ume here.
•¼ tsp (1g) baking powder 5. Pour ¾ of it into a greased 8x8. top with chocolate
•2 tbsp (30g) mini chocolate chips chips.
•3 tbsp (15g) cocoa powder 6. Melt cream cheese in microwave. Stir in 6g stevia, yo-
•½ cup (113g) plain non fat Greek yogurt gurt, and oat flour.
•½ cup (113g) fat free cream cheese 7. Spread a layer of the cream cheese over the brownie.
Add the remaining brownie to the top by the spoonful
•1 tsp (5g) oat flour and marble with a knife.
8. Bake for 20-23 minutes. Let cool before eating if you
want it to be solid.

14
 ROCKY ROAD
DREAM ANGEL BAKE

PREP TIME COOK TIME

10 Minutes 24 Minutes

PER SERVING - MAKES 5

706 Cals

Fat
14g

Protein
Carbs 48g
97g

39 15
 ROCKY ROAD DREAM ANGEL BAKE
Ingredients Preparation
•3 (130g) egg whites 1. Preheat oven to 325°F.
•1 scoop (30g) casein protein 2.Beat the egg whites, vanilla, & baking powder until
stiff peaks form.
•3 tbsp (15g) cocoa powder
3.Add stevia & cocoa powder.
•2 cups (34g) puffed rice
4.Add in applesauce, casein & pumpkin.
•½ cup (113g) unsweetened applesauce
5.Gently stir in puffed rice. Pour into a greased 8x8.
•½ cup (100g) canned pumpkin
6.Bake 22-24 minutes.
•1 tsp (4mL) vanilla
7.Remove from oven. Turn oven to broil. Top with
•⅔ (30g) mini marshmallows marshmallows and brown. Watch carefully.
•2 tsp (4g) stevia 8.Once cooled, top with almonds and chocolate
•½ tsp (3g) baking powder 9.Nutrition information is for the entire dish. It will fall
•1 tbsp (15g) slivered almonds after cooling to room temperature. This is normal.
•1 tbsp (15g) melted chocolate

16
 SNICKERDOODLE
BREAKFAST BARS

PREP TIME COOK TIME

10 Minutes 20 Minutes

PER SERVING - MAKES 8

78 Cals Each

Fat
1.1g

Protein
Carbs
6.9g
10.1g

17
 SNICKERDOODLE BREAKFAST BARS
Ingredients Preparation
FOR THE BASE 1. Preheat the oven to 350°F.
•1 cup (80g) oats 2. Mix the Dry ingredients together and then stir in the
•⅔ cup (75g) unsweetened applesauce wet stuff (not the frosting ingredients).
•3 (130g) egg whites 3. Spray an 8x8 with oil. Pour in mixture and bake for 20
minutes.
•½ scoop (15g) whey protein
4. Allow to cool and then cut into 8 pieces.
•½ scoop (15g) casein protein
5. Mix all of the frosting ingredients in a bowl and stir
•1 Tbsp (8g) cinnamon vigorously. Pipe over the top. Makes 8.
•1 tsp (4mL) vanilla
•½ tsp (2g) baking soda
•1 tsp (4g) stevia
•½ (2g) tsp pumpkin pie spice

FOR THE FROSTING

•¼ cup (50g) Greek yogurt
•½ (2g) stevia
•1 tbsp (5g) whey protein
18
GLUTEN FREE CHOCOLATE
CHIP COOKIE BARS

PREP TIME COOK TIME

10 Minutes 25 Minutes

PER SERVING - MAKES 10

101 Cals Each

Fat
1.5g
Protein
5.7g

Carbs
16.2g

120 19
CHOCOLATE CHIP COOKIE BARS
Ingredients Preparation
WET INGREDIENTS 1. Preheat oven to 350°F.
•1 can (439g) cannellini beans 2. Drain and rinse beans.
•¼ cup (60mL) maple syrup 3. In a food processor or a blender mix everything but
the chocolate chips until smooth.
•1 scoop (30g) casein protein powder
4. Spray an 8x8 with oil and pour in the batter. Top with
•¼ cup (58g) unsweetened applesauce or stir in the chocolate chips.
5. Bake for 23-25 minutes.
DRY INGREDIENTS 6. Let it cool completely and cut into 10 bars.
•¼ cup (20g) oat flour
•½ tsp (2g) baking soda
•1 tsp (4mL) vanilla
•1 egg
•2 tbsp (28mL) water
•2 tbsp (30g) mini chocolate chips
20
 BANANA CHOCOLATE
FROSTY

PREP TIME COOK TIME

10 Minutes 0 Minutes

PER SERVING - MAKES 3

182 Cals Each

Fat
2.7g

Carbs Protein
23.9g 18.9g

21
 BANANA CHOCOLATE FROSTY
Ingredients Preparation
• 2 (250g) frozen bananas 1.Add the frozen bananas to a high powered blender in
• 2 scoops (60g) whey protein small pieces.
• ½ cup (120mL) whole milk 2.Slowly pour in the milk and start to churn.
• 2 tbsp (10g) cocoa powder 3.Add in the whey and cocoa powder.
4.Makes 3 servings.

22
 MINT CHOCOLATE CHIP
BANANA “ICE CREAM”

PREP TIME COOK TIME

10 Minutes 0 Minutes

PER SERVING - MAKES 3

209 Cals Each

Fat
3.6g

Carbs Protein
26.0g 18.2g

23
 MINT CHOCOLATE CHIP ICE CREAM
Ingredients Preparation
• 2 (250g) frozen bananas 1.Add the frozen bananas to a high powered blender in
• 2 scoops (60g) whey protein small pieces.
• ½ cup (120mL) whole milk 2.Slowly pour in the milk and start to churn.
• 1 tsp (4mL) vanilla extract 3.Add in the whey, mint, and coloring.
• 1 tbsp (15g) mini chocolate chips 4.Fold in chocolate chips.
• 1-2 drops green food coloring 5.Makes 3 servings
• 1-2 drops peppermint extract

24
 CHOCOLATE CHIP
PUFFED RICE COOKIES

PREP TIME COOK TIME

10 Minutes 10 Minutes

PER SERVING - MAKES 11

49 Cals Each

Fat
1.4g
Protein
1.2g

Carbs
7.8g

25
 CHOCOLATE CHIP PUFFED RICE COOKIES
Ingredients Preparation
DRY INGREDIENTS 1. Preheat oven to 325°F. Mix dry ingredients and wet
•2 cups (34g) puffed rice cereal ingredients separately. Combine into one bowl with half the
chocolate chips.
•6 tbsp (20g) oat flour
2.Allow the “dough” to rest and hydrate for a few minutes.
•1 tsp (4g) baking soda before scooping.
•¼ (1g) tsp salt 3.Grease a sheet pan. Using a cookie scoop place the dough

 onto the pan. Form into cookie shape, top with remaining
WET INGREDIENTS chocolate chips. I yielded 11 cookies.
•1 egg 4.Bake 10 minutes.
•½ cup (113g) unsweetened applesauce
•1 tsp (4mL) vanilla
•2 ½ tsp (10g) stevia

•2 tbsp (30g) mini chocolate chips

26
 PEANUT BUTTER
MARSHMALLOW BITES

PREP TIME COOK TIME

5 Minutes 5 Minutes

PER SERVING - MAKES 19

41 Cals Each

Fat
0.3g Protein
1.3g

Carbs
8.2g

27
 PEANUT BUTTER MARSHMALLOW BITES
Ingredients Preparation
•3 cups (51g) puffed rice cereal 1.In a small sauce pan, melt the honey, marshmallows,
•½ cup (64g) powdered peanut butter and peanut butter together. Mix the powdered peanut
butter with the necessary amount of water as in-
•3 Tbsp (63g) honey structed on the packaging first.
•⅔ cup (30g) mini marshmallows 2.Pour over the cereal and mix in sprinkles.
•2 Tbsp (24g) rainbow sprinkles 3.Form into balls with a cookie scoop and store in the
refrigerator so they firm up. Makes 19.

28
 CHOCOLATE CHIP
COOKIE BREAD

PREP TIME COOK TIME

10 Minutes 17 Minutes

PER SERVING - MAKES 11

66 Cals Each

Fat
2.4g

Protein
Carbs 2.0g
9.0g

29 29
 CHOCOLATE CHIP COOKIE BREAD
Ingredients Preparation
DRY INGREDIENTS 1. Preheat oven to 375°F.
•¾ cup + 2 tbsp (80g) oat flour 2. Stir together the dry ingredients and the wet ingredi-
ents separately.
•½ tsp (2g) baking soda
3. Mix the dry ingredients into the wet ingredients.
•¼ tsp (1g) salt
4. Use a cookie scoop to make balls. Place on a
greased cookie sheet and bake for 15-17 minutes.
WET INGREDIENTS Makes 11.
•1 small egg
•⅔ cup (150g) plain non fat Greek yogurt
•1 ½ tsp (5g) stevia
•1 tsp (4 mL) vanilla
•¼ cup (60g) chocolate chips

30
 CHOCOLATE
MUG CAKE

PREP TIME COOK TIME

5 Minutes 2 Minutes

PER SERVING - MAKES 1

276 Cals

Fat
6.8g
Carbs
21.4g

Protein
32.3g

31 31
CHOCOLATE MUG CAKE
Ingredients Preparation
•1 scoop (30g) whey protein 1. Mix all of your ingredients in a mug.
•2 tbsp (10g) cocoa powder 2. Microwave for 2 minutes or until it has set.
•1 packet (2g) stevia powder
•1 egg
•1 pinch (0.5g) salt
•¼ tsp (1mL) vanilla
•½ cup (113g) unsweetened applesauce

32
 PEANUT BUTTER
CHOCOLATE MUG CAKE

PREP TIME COOK TIME

5 Minutes 2 Minutes

PER SERVING - MAKES 1

351 Cals

Fat
9.3g
Carbs
29.4g

Protein
37.3g

33 33
PEANUT BUTTER CHOCOLATE MUG CAKE
Ingredients Preparation
•½ cup (113g) unsweetened applesauce 1. Mix everything in a mug and stir until incorporated.
•1 scoop (30g) whey protein 2. Microwave 2-2 ½ minutes.
•2 tbsp (10g) cocoa powder
•2 tbsp (10g) powdered peanut butter
•¼ tsp (1mL) vanilla
•1 egg
•½ tsp (2g) stevia
•1 tsp (5g) rainbow sprinkles

34
 BANANA CREAM
PIE MILKSHAKE

PREP TIME COOK TIME

5 Minutes 0 Minutes

PER SERVING - MAKES 1

408 Cals

Fat
1.7g

Carbs
45.7g Protein
52.5g

35 35
BANANA CREAM PIE MILKSHAKE
Ingredients Preparation
•1 scoop (30g) whey protein 1. Place 1 cup of Greek yogurt into the freezer.
•1 cup (227g) plain non fat Greek yogurt 2. Mix all of your ingredients except the cheerios in a
(frozen) blender and blend until smooth.
•1 packet (2g) stevia powder 3. Top with crushed cheerios.
•1 medium (100g) banana
•¼ cup (9g) honey nut cheerios
•½ cup (120mL) skim milk

36
POST WORKOUT WEIGHT GAIN
CHOCOLATE MILKSHAKE

PREP TIME COOK TIME

5 Minutes 0 Minutes

PER SERVING - MAKES 5

614 Cals

Fat
Carbs 26.3g
52.0g

Protein
42.4g

37 37
CHOCOLATE MILKSHAKE
Ingredients Preparation
•1 scoop (30g) whey protein 1. Place all ingredients into a high powered blender
and blend until smooth. Adjust the ice as preferred
•1 cup (240mL) whole milk to get a thicker or thinner shake.
•1 medium (125g) frozen banana
•2 tbsp (32g) peanut butter
•2 tbsp (10g) cocoa powder
•6-8 ice cubes

38
 CHOCOLATE CHIP
BANANA BREAD MUFFINS

PREP TIME COOK TIME

10 Minutes 22 Minutes

PER SERVING - MAKES 10

95 Cals Each

Fat
2.2g

Protein
5.5g
Carbs
13.4g

39 39
CHOCOLATE CHIP BANANA BREAD MUFFINS
Ingredients Preparation
•1 cup (80g) oats 1. Preheat your oven to 350°F.
•⅔ cup (150g) plain nonfat Greek yogurt 2. In a blender, add the oats and pulverize into a flour.
Add in the remainder of the ingredients minus the
•2 medium (250g total) ripe bananas chocolate chips and blend until smooth.
•1 (30g) scoop whey 3. Spray a muffin tin with cooking spray and fill the
•1 egg wells half way with the batter. It will make about 10
Muffins.
•1 (4mL) tsp vanilla
4. Top each with some dark chocolate chips
•1 tsp (4g) baking powder
5. Bake for 20-22 minutes. I think the muffins are better
•1 tsp (4g) stevia when they sit overnight
•3 tbsp (45g) dark chocolate chips

40
 DOUBLE CHOCOLATE
CHEWY COOKIES

PREP TIME COOK TIME

15 Minutes 9 Minutes

PER SERVING - MAKES 24

27 Cals Each

Fat
0.6g
Protein
0.8g

Carbs
4.7g

41 41
DOUBLE CHOCOLATE CHEWY COOKIES
Ingredients Preparation
WET INGREDIENTS 1.Preheat oven to 350°F
•1 cup (150g) drained white kidney beans 2.Drain the beans and rinse. Dry as well as possible.
Use a food processor or a tool to mash the beans into
•3 ½ tbsp (45g) unsweetened applesauce a paste.
•2 ½ tsp (10g) stevia 3.In a large bowl, mix the beans, apple sauce, egg, ste-
•1 tsp (4mL) vanilla via, vanilla, and egg.
•1 egg 4.In a different bowl mix the dry ingredients.
5.Slowly add the dry ingredients and half the chocolate
DRY INGREDIENTS chips to the wet ingredients and mix to incorporate.
•½ cup (75g) gluten free baking flour 6.Spray a baking sheet with oil. Use a small cookie
scoop to create little balls of dough. Press into cookie
•2 tbsp (10g) cocoa powder shape and top with remaining chips.
•½ tsp (2g) baking soda 7.Bake at 350°F for 8-9 minutes.
•Pinch (0.5g) of salt 8.Makes ~24 cookies.
•2 tbsp (28g) mini chocolate chips
42
 BLUEBERRY
SCONES

PREP TIME COOK TIME

10 Minutes 22 Minutes

PER SERVING - MAKES 8

92 Cals Each

Fat
2.4g
Protein
3.1g

Carbs
14.5g

43 43
BLUEBERRY SCONES
Ingredients Preparation
•1 cup (100g) oat flour 1.Preheat oven to 375°F.
•⅔ cup (150g) plain nonfat Greek yogurt 2.Mix the oat flour, baking powder, and baking soda to-
gether in a small bowl.
•½ cup (140g) frozen blueberries
3.In a different bowl mix the Greek yogurt, honey, butter,
•2 tbsp (42g) honey and stevia together.
•1 tbsp (14g) butter 4.Slowly stir in the flour and then fold in the blueber-
•1 tsp (4g) stevia ries.
•1 tsp (4g) baking powder 5.Line a baking sheet with parchment paper and spray
with oil. Plop the batter down and form it into a circle
•½ tsp (2g) baking soda with a thickness of about 1 inch.
6.Cut into 8 pieces and spread apart.
7.Bake for 20-22 minutes or longer if you want it crisp-
ier. Top with more honey if desired

44
 STRAWBERRIES AND
CREAM CREPES

PREP TIME COOK TIME

10 Minutes 25 Minutes

PER SERVING - MAKES 4

126 Cals Each

Fat
2.8g

Protein
7.4g
Carbs
17.9g

45 45
STRAWBERRIES AND CREAM CREPES
Ingredients Preparation
FOR THE CREPE 1.Mix crepe ingredients in a large bowl. Whisk until
smooth. Add more water if it’s too thick. It should be
•½ cup (74g) gluten free baking flour fairly runny, not like pancake batter.
•¼ cup (60mL) skim milk 2. Heat an 8-inch skillet over medium heat. To form the
•¼ cup (60mL) water crepe takes a bit of finesse. It’s not hard but if you’ve
•½ tbsp (7g) butter never done it before it will take some practice. Pour
about 1/4 cups worth of batter in the center of the pan
•1 egg and tilt the pan in a circular motion to evenly cover
the bottom.
FOR THE FILLING 3.Flip when ready and cook the other side. It will take a
few minutes on each side.
•4-5 (60g) strawberries
4.Mix the protein and stevia to taste into the yogurt and
•¼ cup (57g) plain nonfat Greek yogurt stir vigorously.
•½ scoop (15g) vanilla whey 5.Spread a spoonful out on the crepe, fill with strawber-
•Stevia to taste ries and roll or fold. Top with powdered sugar. Makes
4.
•Dusting (1g) of powdered sugar to top
46
 DARK CHOCOLATE DRIZZLED
PROTEIN RICE CRISPY TREATS

PREP TIME COOK TIME

10 Minutes 0 Minutes

FOR THE WHOLE PAN

643 Cals

Fat
11.0g

Protein
Carbs
52.3g
83.7g

47 47
RICE CRISPY TREATS
Ingredients Preparation
•2 ½ cups (66g) crispy rice cereal 1.Mix the cornstarch and protein powder together.
•2 scoops (60g) vanilla whey 2.Stir in ¼ cup of water and vigorously stir until it is
completely smooth.
•2 tsp (8g) cornstarch
3.Pour in cereal and stir to coat.
•¼ cup (60mL) water
4.Press into an 8”x8” pan.
•2 tbsp (30g) dark chocolate chips
5.Melt chocolate and drizzle over the top. I added a bit
of liquid to make it a bit less viscous. Allow it to come
together and set up.

48
 CRUNCHY
GRANOLA BARS

PREP TIME COOK TIME

10 Minutes 30 Minutes

PER SERVING - MAKES 24

180 Cals Each

Fat
6.7g

Protein
4.2g
Carbs
25.6g

49 49
CRUNCHY GRANOLA BARA
Ingredients Preparation
•5 cups (400g) oats 1.Preheat oven to 350°F
•3 cups (51g) puffed rice 2.In a large bowl mix the salt, oats, and oil. Pour onto a
baking sheet and bake until toasted, about 15 minutes
•½ cup (112g) melted coconut oil stirring every couple of minutes.
•2 scoops (60g) vanilla whey 3.While the oats are baking, stir together the syrup,
•1 cup (240mL) maple syrup whey, and vanilla until the whey is dissolved.
•3 tsp (12mL) vanilla 4.Mix the oats, puffed rice, cranberries, and syrup mix-
•1 tsp (3g) salt ture together.
•½ cup (60g) dried cranberries 5.Line a sheet pan with foil and spray with oil. Pour the
mixture into the pan and press firmly. The sheet pan
•¼ cup (60g) mini chocolate chips should be a standard size ideally with a lip. If you
have a smaller sheet pan you’ll probably end up with
chewy bars.
6.Bake for 10-15 minutes and remove from oven. Cut
into 24 bars while still warm.

50
 GLUTEN FREE
BERRY MUFFINS

PREP TIME COOK TIME

12 Minutes 23 Minutes

PER SERVING - MAKES 12

86 Cals Each

Fat
2.7g

Carbs
8.2g
Protein
7.3g

51 51
BERRY MUFFINS
Ingredients Preparation
•1 cup (150g) berries (fresh or frozen) 1.Preheat oven to 350°F.
•1 cup (226g) unsweetened applesauce 2.Mix all wet ingredients plus stevia in a large bowl.
•⅔ cup (150g) canned pumpkin 3. Mix all dry ingredients separately.
•7 tbsp (100g) plain nonfat Greek yogurt 4. Combine the two and stir to combine. Add half of the
fruit.
•3 eggs
5. Put in oiled muffin tin, no liners, & top with remaining
•1 tsp (4mL) vanilla fruit.
•1 ½ tsp (6g) stevia 6. Bake 22-23 minutes. Allow to cool for best product.
•1 tbsp (10g) ground flax
•2 scoops (60g) whey
•¼ cup + 2 ¼ tbsp (50g) coconut flour

52
 FUNFETTI PROTEIN
CAKE BITES

PREP TIME COOK TIME

15 Minutes 2.25 Hours

PER SERVING - MAKES 7

250 Cals

Fat
3g
Carbs
20g

Protein
36g

53 53
FUNFETTI PROTEIN CAKE BITES
Ingredients Preparation
•3 tbsp (48g) liquid egg whites (1 egg white) 1. Preheat oven to 350°F.
•2 tbsp (15g) coconut flour 2. Mix the dry ingredients together until incorporated
making sure there is no clumping.
•1 scoop (30g) vanilla casein protein
3. Add in the Greek yogurt and water. Stir to form dough.
•½ tsp (2g) stevia Add in sprinkles.
•3.5 tbsp (50g) plain non fat Greek yogurt 4. Use a cookie scoop to create balls and place on a
•1 tsp (5g) rainbow sprinkles greased cookie sheet. If you don’t have a scoop make
•2 tbsp + 1 tsp (35mL) water ~1” balls. Makes 7.
5. Bake for 18-20 minutes.

54
 SUPERDELUXO
CHOCOLATE SPACECAKE

PREP TIME COOK TIME

10 Minutes 1 Hour

PER SERVING - MAKES 10

143 Cals Each Slice

Fat
4.5g

Carbs
14.8g Protein
10.8g

55 55
SUPERDELUXO CHOCOLATE SPACECAKE
Ingredients Preparation
•1 ½ cups (340g) plain non fat Greek yogurt 1. Preheat oven to 350°F
•¾ cup +2 tbsp (80g) oat flour 2. Sift flours so no clumps remain. Mix flour together
with casein until incorporated.
•¼ cup (28g) coconut flour
3. In a separate bowl mix the vanilla, stevia, apple-
•½ cup (113g) unsweetened applesauce sauce, and eggs.
•2 scoops (60g) vanilla casein 4. Stir in the Greek yogurt and flour to the bowl in
•1 tsp (4mL) vanilla batches to ensure even mixing.
•1 ½ tbsp (10g) stevia 5. Spray a loaf pan with oil. Pour mixture in. Spread it
•2 eggs evenly. Bang it against the counter to get as much air
out as possible.
•¼ cup (60g) chocolate chips
6. Bake for 30-35 minutes or until a toothpick inserted
•2 tsp (8g) coconut oil comes out clean.
7. Allow to cool. Once cooled melt the chocolate chips
and coconut oil together. Pour over top and allow to
harden.
8. Cut into 10 slices.
56
 LOWER CALORIE
APPLE CRISP

PREP TIME COOK TIME

10 Minutes 55 Minutes

PER SERVING - MAKES 4

252 Cals Each

Protein
2g
Fat
1g

Carbs
58.7g

57 57
LOWER CALORIE APPLE CRISP
Ingredients Preparation
•4 (400g) apples 1. Preheat oven to 350°F
•¼ cup (30g) flour (I used tapioca, anything 2. Cut apples into slices or chunks. Cut the skin off if
should work) you wish, it doesn’t make a difference.
•2 tsp (8g) cinnamon 3. In a large bowl, add the apples, 1 tsp cinnamon, 1
tbsp maple syrup, and 3 tbsp of the flour. Mix thor-
•5 tbsp (75g) maple syrup oughly.
•1 cup (15g) puffed millet 4. Pour apples into a greased 8x8 pan.
•½ cup (40g) oats 5. In the bowl, mix the oats, millet, remaining 1 tbsp of
flour, and 4 tbsp of maple syrup. Mix and pour over
apples.
6. Bake for 55 minutes or until you can easily insert a
knife into the apples.

58
 CINNAMON SUGAR
BAGELS

PREP TIME COOK TIME

10 Minutes 15 Minutes

PER SERVING - MAKES 5

80 Cals Each

Fat
0.7g

Protein
5.5g

Carbs
12.9g

59 59
CINNAMON SUGAR BAGELS
Ingredients Preparation
•½ cup (50g) oat flour 1. Preheat oven to 350°F.
•2 tbsp (15g) tapioca flour 2. Mix all ingredients in a bowl except cinnamon and
sugar.
•6 tbsp (80g) liquid egg whites
3. Fill a donut tin with mixture. Makes 5. Mix half of the
•½ cup (120g) non fat Greek yogurt sugar and cinnamon together and sprinkle over the
•½ tsp (2g) baking soda top.
•2 packets (4g) stevia 4. Bake 13-15 minutes.
•1 ½ tsp (3g) cinnamon 5. Sprinkle the remaining sugar over the top.
•2 ½ tsp (10g) sugar 6. Makes 5. Nutrition is for each bagel. Wait for it to cool
before eating. It will be better.

60
 APPLE CINNAMON
TURNOVER BITES

PREP TIME COOK TIME

20 Minutes 13 Minutes

PER SERVING - MAKES 12

44 Cals Each

Fat
0.4g

Protein
2.8g

Carbs
7.4g

61 61
APPLE CINNAMON TURNOVER BITES
Ingredients Preparation
•¾ cup (60g) oat flour 1. Preheat oven to 350°F.
•½ cup (120g) plain nonfat Greek yogurt 2. Cut apple into small dice. Heat a skillet over medium heat &
spray with oil. Add apples and sprinkle sugar over top. Sauté
•3 tbsp (50g) liquid egg whites for a few minutes until soft. Toss in cinnamon.
•1 (100g) apple 3. Mix the dry dough ingredients together then add in yogurt, va-
•1 tsp (4mL) vanilla nilla, and eggs.
•½ tsp (2g) baking soda 4. Spray a mini muffin tin with oil. Divide the dough in half. Fill 12
wells using half of the total mixture. Use a spoon to form the
•½ tsp (2g) stevia dough into the well shape as best you can.
•1 tsp (3g) cinnamon 5. Divide the apple mix between the wells. Add the remaining
•2 ½ tsp (10g) coconut sugar dough over the top.
6. Bake for 12-13 minutes.
FOR THE ICING
7. Mix the icing ingredients and drizzle over the top. It’s best to
•50g vanilla Greek yogurt (3.5 tbsp) ice them when you eat them and not in advance.
•5g vanilla whey (1-2 tsp)
•1g stevia
•8mL water (2 tsp)

62
 CINNAMON ROLL
FLAVORED OAT BITES

PREP TIME COOK TIME

15 Minutes 13 Minutes

PER SERVING - MAKES 12

40 Cals Each

Fat
0.3g

Protein
2.9g
Carbs
6.4g

63 63
CINNAMON ROLL FLAVORED OAT BITES
Ingredients Preparation
•⅔ cup (60g) oat flour 1. Preheat oven to 350°F.
•½ cup (120g) plain nonfat Greek yogurt 2. Mix the dry dough ingredients together then add in yo-
•3 tbsp (50g) liquid egg whites gurt, vanilla, and eggs.
•1 tsp (4mL) vanilla 3. Mix the filling ingredients together.
•½ tsp (2g) baking soda 4. Spray a mini muffin tin with oil. Divide the dough in
•½ tsp (2g) stevia half. Fill 12 wells using half of the total mixture.
5. Divide half of the filling mix between the wells. Add
FOR THE FILLING the remaining dough over the top. and top with the
•1 tsp (4g) cinnamon rest of the filling mix. Use a toothpick to swirl the cin-
•2 tbsp (25g) sugar namon filling into the dough.
•4 tsp (20g) plain Greek yogurt 6. Bake for 12-13 minutes or until a toothpick inserted
comes out clean.
FOR THE ICING
7. Mix the icing ingredients and drizzle over the top. It’s
•3 tbsp (45g) vanilla Greek yogurt best to ice them when you eat them and not in ad-
•2 tsp (5g) vanilla whey vance.
•½ tsp (1g) stevia
•2 tsp (8mL) water 64
 RASPBERRY
DUTCH BABY

PREP TIME COOK TIME

10 Minutes 15 Minutes

FOR THE WHOLE SKILLET

257 Cals

Carbs Fat
8.5g 11.5g

Protein
32.5g

65 65
RASPBERRY DUTCH BABY
Ingredients Preparation
•3-4 tbsp (20g) oat flour 1. Preheat oven to 425°F.
•2 tsp (4g) tapioca flour 2. Mix everything except raspberries, chocolate chips,
and powdered sugar in a blender.
•½ tsp (2g) baking powder
3. Spray a 6” cast iron pan with oil and pour in batter.
•1 egg You can add the raspberries and chocolate chips be-
•½ tsp (2g) stevia fore or after baking. Your call.
•½ tsp (2mL) vanilla 4. Bake for 12-15 minutes or until it has set.
•¼ cup (60mL) skim milk
•¼ cup (35g) frozen raspberries
•½ tbsp ( mini chocolate chips
•1 tsp (2g) powdered sugar

66
 CHOCOLATE
SPRINKLE DONUTS

PREP TIME COOK TIME

15 Minutes 9 Minutes

PER DONUT - MAKES 5

143 Cals Each

Fat
6.1g

Carbs
Protein
16.2g
5.7g

67 67
CHOCOLATE SPRINKLE DONUTS
Ingredients Preparation
•⅘ cup (80g) oat flour 1. Preheat your oven to 350F.
•1 tsp (4g) stevia 2. Mix the oat flour, baking powder, and stevia together
to remove any clumps.
•1 tsp (4g) baking powder
3. Add in the eggs, yogurt, and vanilla. Mix thoroughly
•2 eggs
4. Filled a greased donut tin with the batter. It will make
•¼ cup (57g) plain non fat Greek yogurt 5.
•1 tsp (4mL) vanilla 5. Bake 9 minutes or until a toothpick inserted in the
•2 tbsp (30g) Chocolate chips center comes away clear.
•1 tsp (5g) coconut oil 6. Melt the chocolate chips and coconut oil together in
the microwave. Stir to combine.
•2 tsp (10g) rainbow sprinkles
7. Once the donuts have cooled, top each with chocolate
and sprinkles. Allow the chocolate to harden.

68