GETTING HIGHER PROTEIN MEALS & SNACKS

Like a broken record, here I am. Eat your protein! Eat it. It's good for your muscles.

Now I understand that protein is expensive and can be hard to come by, especially when we travel or just suck at prepping our meals or snacks. Lucky for you, I have some recipes/hacks that are pretty tasty.

Buffalo "chicken" dip

• A can of lean tuna or chicken ~ 27-31g of protein

• Your favorite buffalo sauce  - there are tons of calorie-free options

• Trader Joes Vegan Buffalo Dip (I use 2 servings of this with one serving of the buffalo sauce)  - this is very low calorie and has hidden veggies

• A single serving of lean, plain greek yogurt *extra protein!

Combine everything above into two containers, so you have 2 servings of a snack with over 20g of protein (or one serving with over 40g of protein). Eat on its own, with celery/carrots, or with crackers!

Protein mug cake

• 1 scoop of your favorite protein powder

• 1 T chia seeds (thickens the batter and adds fiber)

• 1/4 c of your favorite pancake mix

• 1 large spoonful of canned pumpkin, apple sauce, OR smashed banana (Can replace with egg whites for added protein, but the consistency is not as great)

• Hot water until you get a nice smooth consistency

• Additions: cinnamon, sea salt, chocolate chips, nuts, honey (my favorite is chocolate chips and maple syrup)

Throw everything together in a microwave-safe container in the morning (including the water). Heat this up in the microwave whenever you are ready for it!

ThiQness Bread

• 1 cup plain low-fat greek yogurt

• 1 cup of flour of choice

• Some salt and 1/2t baking powder (neglect if you end up using a pancake or bread mix with this in it)

Stir until smooth. You may need additional greek yogurt until you get a thick dough that you can roll into a ball. Shape the dough balls into either a flat disc like an English muffin or into a bagel shape; these should not spread with baking.

Brush the top with some melted butter or oil and sprinkle sea salt.

You can cook this in the air fryer at 350F for 10 minutes whenever you are ready to make something with them (recommended) or bake in advance and toast it before eating.

Slice in half and top with lunch meat and cheese. These are also great for a breakfast sandwich!

Cutting Season Lasagna

Most lasagna recipes can be made with more protein and less fat by making these swaps:

• Swap out your shredded cheese for a low-fat option

• Swap out your ricotta for lean cottage cheese

• Choose a lean ground beef or ground chicken

• Swap out 1 layer of the noodles for thinly sliced zucchini and spinach (or even all of the noodles if you're into that)

• Make your own pasta sauce with canned tomato sauce, fresh herbs/spices, and olive oil so you can control how much fat is in them

• Choose lasagna noodles made with egg; these can add 9g of protein per serving

Elevated Throwback to When I Was Poor 

• A package of instant noodles (throw that packet in the garbage where it belongs)

• Bone broth of choice

• Cooked chicken breast

• Shredded carrot and diced celery and onion (can usually find this stuff precut at the grocery store)

• Spices: garlic powder, salt if your bone broth doesn't have it, black pepper, red chili flakes, parsley, pepper

Boil the noodles in the broth and throw the rest in! 

Gainz City Pizza

• I make the crust with the greek yogurt and flour recipe seen above (extra protein sandwich), but you can also use a cauliflower crust to lower the carbs

• Top with canned tomato sauce, herbs, some salt, plenty of garlic, AND some chunky, diced tomatoes #volume 

• Add low-fat shredded cheese and lean sausage or chicken

• My favorite topping is lean ground beef and banana peppers with a spicy tomato sauce

Do you like ranch with your pizza??? -> Blend cottage cheese in your blender with a packet of ranch seasoning (tastes way better than the greek yogurt and comes in lactose-free versions)

Big Biceps Buckeyes

• 2 scoops of protein powder

• Pinch of salt

• 1 T peanut butter (can do more peanut butter and negate the powder if the fat content is not of concern)

• 1 T powdered peanut butter and water

• Liquid sweetener of choice to thick and sturdy consistency

• Freeze the above mixture into small balls for at least 30 minutes

• Melt 1 part coconut oil and 2 parts chocolate of choice together

• Roll the frozen balls in the melted chocolate

• Top with some sea salt if desired, and refrigerate  

Protein on the go at most gas stations:

• Single-serving Cottage cheese

• Core power shakes

• Beef jerky

• Hard-boiled eggs

• Lunch meat (leaner cuts like turkey breast, ham, chicken breast)

• Protein bars

• Greek yogurt

• Kefir

Feeling like you need more support when it comes to food?

Excited to announce our newest nutrition coach with PFP! Haylie Helbig completed her Precision Nutrition Level 1 certification last weekend and is now accepting new clients. Please contact us at info@pittsburghfitnessproject.com for inquiries.