Pumpkin Protein Bread

It's PUMPkin season! Looking for a high protein pumpking bread recipe to get more pump in the gym? Then this recipe is right for you!


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Ingredients:

- 250 g vital wheat gluten

- 250 g pea protein powder

- 300 g chickpea flour

- 750 g apple puree (unsweetened)

- 600 g pumpkin (cooked in a microwave, peeled and diced)

- 3 tsp pumpkin spice

- 2 tsp baking powder

- non-calorie sweetener (optional, if you want to give the bread a sweet taste)

- 1 cup (240 ml) water


Directions:

1. Mix all dry ingredients

2. Stir in the apple puree

3. Add water slowly, only as much as is necessary, and knead the mixture to a dough

4. Add in cooked pumpkin pieces and continue kneading

5. Spread the bread on a baking sheet lined with baking paper

6. Bake at 200 C/400F for 25 min

7. Let it cool down and cut in 16 pieces

 

Approx. nutritional info for piece: 237 kcal, 24 g carbs, 30 g protein, 3 g fat

 

Want more delicious, macro-friendly and protein rich recipes? Check out my recipe book here.

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Protein Porridge

This is a very simple, delicious, high-protein recipe you can prepare under 'basic conditions'. While travelling, I have to cook under very limited conditions most of the time; I don't have an oven, I don't have a food processor and I don't even have a proper knife.

Also, I can't get most of my usual 'high protein, low everything else' stable foods. For this reason, I have to be creative and come up with new recipes that are high in protein, totally macros-friendly and absolutely delicious. Protein porridge is my new creation! 😍

Because of its high protein, fiber and water content it is super satiating and ideal for my bodybuilding show preparation diet. I created the recipe based on the principles of my DESSERT DIET.



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Ingredients

  • 25 g vanilla-flavoured pea protein powder
  • 55 g textured vegetable protein (TVP or soy mince)
  • 720 g zucchini (preferably with yellow or light green skin. If you use zucchini with dark green skin, peel them, otherwise they may give a bitter taste)
  • 2 servings no-calorie sweetener (I used sucralose powder)
  • 1 cup of water (240 ml)
 

Directions

  1. Dice zucchini and place them into a large pot.
  2. Add water and cook until zucchini become very soft (about 20 min). Stir occasionally. Add water if necessary.
  3. Crush zucchini with a fork.
  4. Add TVP and cook for additional 5 min.
  5. Stir in protein powder and sweetener.
  6. Depending on the porridge consistency you prefer, you may need to add more water.

Makes 2 servings.

Approx. nutritional info per serving: 183 kcal/ 17 g carbs/ 28 g protein/ 1 g fat


Not getting enough protein?

Many people aren't able to keep their protein high and carbs and fat low enough to lose weight and maintain muscle. My recipes are designed exactly with those factors in mind!

"And now, thanks to your sorcery tips, tricks and treats, I can finally get all my dose of 120 g protein a day without struggling!" - Kornelia

Curious?



 

 

 

Peanut Butter Protein Pancakes

Peanut butter is life, right? And if you combine it with pancakes it's like being in HEAVEN! If you feel the same, then this recipe is for YOU!

The best about this recipe is that it is absolutely bodybuilding-cutting-diet-friendly. This means you can eat these delicious pancakes while losing fat (the recipe is low in calories) and building muscle because of its high protein content. I created this recipe because it is perfect for my bodybuilding show prep diet, as it contains exactly the nutrients I need and makes me feel satiated and satisfied even on a very low calories weight loss diet.

If you are interested in more delicious, satiating, diet-recipes like that check out my DESSERT DIET! 



Ingredients

  • 17 g wheat flour
  • 23 g pea protein powder
  • 18 g powdered peanut butter*
  • 1/4 tsp baking powder
  • 1 serving no-calorie sweetener (I used sucralose powder)
  • 90-100 ml water
  • low-calorie non-stick spray (optional, if you have a good non-stick pan, it works without)

*powdered peanut butter: not more than 13 g fat per 100 g. You can use PB2 or order it from batch protein suppliers, like myprotein, which will be cheaper.

 

Directions

  1. Combine all dry ingredients and mix well
  2. Add water and mix thoroughly
  3. Ladle some batter into the pan (3 pancakes)
  4. Cook in a pre-heated pan covered with a small amount of low-calorie non-stick spray for 3-5 min from each side
  5. Enjoy

Makes 3 pancakes = 1 serving.

Approx. nutritional info per serving: 217 kcal/ 21 g carbs/ 27 g protein/ 4 g fat


Dieting doesn't need to be restrictive.

The more positive your mindset is and having tackled the issues around hunger, satiety and satisfaction, the process of reaching your goals instantly becomes easier and a breeze.

The recipes that I have created over the past years made dieting easy and sustainable for me and my clients!


I used these recipes to create the DESSERT DIET:

No hunger, high satiety, high satisfaction - 

Your science-based, custom-designed fat loss and muscle building diet. 

 

 

Fluffy Protein Pancakes

That's a super quick and easy protein pancake recipe using my basic staple ingredients. If you want some variation, you can add different spices and flavourings to pancakes. My favourite options are cinnamon, gingerbread spices and toffee flavouring.

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Ingredients

  • 40 g wheat flour
  • 40 g pea protein powder
  • 1/2 tsp baking powder
  • 1/2 apple (75 g), diced
  • 2 servings no-calorie sweetener (I used vanilla FlavDrops from myprotein)
  • 145-155 ml water
  • low-calorie non-stick spray

Directions
1. Combine all dry ingredients and mix well
2. Add water (+ liquid sweetener, if you use one)
3. Stir in apple pieces
4. Cook in a pre-heated pan covered with a small amount of low-calorie non-stick spray for 3-5 min from each side
5. Enjoy

Makes 4 pancakes = 1 serving.

Approx. nutritional info per serving: 358 kcal/ 39 g carbs/ 35 g protein/ 1 g fat

Side note: If your pancakes aren't fluffy, you probably added too much water. The pancake batter has to be sticky (more like for a cake).

 

Want more delicious, macro-friendly and protein rich recipes? Check out my recipe book here.

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Chocolate Protein Cheesecake

If you are one of those who have a big sweet tooth; what better post-workout meal can you imagine than a chilled chocolate protein cheesecake on a hot summer day ? If you are a person who is lazy-ish like me and doesn't want to spend lots of time in the kitchen, I have another good news for you; you don't even need to bake this cheesecake!!

 

Ingredients

-        250 g prunes

-        220 g pea protein powder

-        500 ml light soy milk (with no sugar or reduced sugar content and a lower fat content than normal soy milk) or any other non-dairy milk

-        100 mg (1/2 mini scoop) sucralose (or any other no-calorie sweetener. However, you will need to readjust the amount)

-        50 g dark chocolate


Tip: I used prunes because they are lower in calories and sugar than most other dried fruits.


Directions

1.      Mix prunes with soy milk and process in a food processor.

2.      Transfer the mixture into a large bowl.

3.      Add protein powder to the mixture and mix well. The best thing is to use a hand blender with dough hooks for this job.

4.      Transfer the mixture into a rectangular or square-shaped tray lined with baking paper and spread the mixture in the tray. If the mixture is too dry, add some more soy milk. If it is too sticky, add some more protein powder.

5.      Melt chocolate in a microwave at medium heat for 1-2 minutes. You can add a tablespoon of soy milk to make the chocolate more creamy after melting. Stir the molten chocolate and spread it on top of the cheesecake base.

6.      Chill the cheesecake in the fridge for at least 1 hour.

Makes 6 pieces.

 

Approx. nutritional content for 1 piece: 298 kcal/ 32 g carbs/ 32 g protein/ 6 g fat


Want more delicious, macro-friendly and protein rich recipes? Check out my recipe book here.

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Quick & Easy Apple Protein Buns

A really simple, delicious recipe with ingredients that are easily to get almost everywhere. That's my staple recipe when I travel the world and live in countries, in which vegan protein sources are very limited...to be on the safe side, I usually take a few kilograms of pea protein powder with me.

 

Ingredients
– 200 g wheat flour
– 200 g pea protein
– 1 large apple (about 200 g), roughly chopped
– 5 g (1 tsp.) baking powder
– non-calorie sweetener (I used 120 mg pure sucralose powder...this stuff is so sweet!)
– 500 ml (~ 2 cups) water

Directions

1. Mix all dry ingredients
2. Stir in the chopped apple (using hand blender makes it easier ;) )
3. Add water slowly and mix thoroughly
4. Shape 5 buns
5. Bake for 20-25 min at 200C (400F)

Makes 5 buns.

Nutritional info per 1 bun: 300 kcal/ C – 34 g/ P – 35 g/ F – 2 g

 

Apple Protein Pancakes

This is one of my absolute favorite recipes! Why? - Because PANCAKES!!! I guess there is no need to say more :)

 

Ingredients
- 30 g chickpea flour
- 40 g vital wheat gluten
- 1 small apple (~100g), grated
- 2.5 g (1/2 tsp.) baking powder and 1/2 tsp. cinnamon
- non-calorie sweetener (or flavored sweetener drops, I used vanilla)
- 90-120 ml (1/3 – 1/2 cup) water

 

Directions

1. Mix all dry ingredients
2. Stir in the grated apple
3. Add water slowly and mix thoroughly
4. Heat a non-stick pan covered with a little bit of coconut oil (1-2 g) or spray (medium heat)
5. Ladle some batter into the pan (5 portions)
6. Cook pancakes for 4-5 min each side

Makes 5 pancakes = one serving

Nutritional info per 5 pancakes: 325 kcal/ C – 35g/ P – 37g/ F – 3g