Recipes and Snacks

Protein Power Balls

2 cups regular oatmeal
½ cup almond butter
2 TBSP Chia Seed
¼ cup raw honey
2 TBSP water
¼ CUP Cocoa powder
1 Scoop Advocare Muscle Gain

Mix all ingredients together microwave 45 seconds to melt almond butter, add water as needed until you can form small balls.  Mixture will be slightly thick.  You can adjust ingredients to your liking.  Enjoy during the day as a quick treat or preworkout power and energy boost.

Cinnamon Protein pancakes

½ cup oatmeal

½ cup low fat/fat free cottage cheese

2 eggs

½ tsp cinnamon

½ tsp vanilla

½ scoop vanilla protein powder

1/8 tsp baking powder

Mix all ingredients in a blender until you form a pancake batter, cook on a grill for 2-3 minutes per side enjoy with fruit on top

Great snack to have at work:

Weight loss:  Single serving packets of plain, unsweetened oatmeal, plus applesauce and a mini box of raisens. (they are high in fiber to fill you up and prevents between meal snacking.

Healthy Snacks

Protecting your heart:  Nuts, plain not coated with anything, no more then ½ cup per serving,  excellent source of an amino acid called arginine, keeps arteries flexible and clear of deadly blockages.

Clearer thinking:  whole grain crackers and hard-boiled eggs, eggs are a great source of choline, the raw material needed for the production of neurotransmitters.

Taming PMS symptoms:  Reduced fat microwave popcorn and chocolate milk. Diets rich in calcium and vitamin D curb PMS symptoms.  Popcorn helps boost levels of serotonin a natural feel good chemical.

Fueling your workout:  Black bean soup, buy dehydrated type, and some hot sauce in case it’s too bland.  A single bowl of hearty soup supplies energy boosting complex carbs and more than 10 grams of high quality protein needed for maximum muscle growth.

Yummy recipe but not for the challenges!  Wait for the cheat days:)  Thanks Maria.

Sweet Potato Brownies

1C. Mashed Sweet Potato
3 eggs
1/2c. Raw Honey
1/4c. coconut oil
3Tbsp. Coconut Flour
1/2c. Enjoy Life Chocolate Chips( I use this since it’s dairy, soy, and nut free) I also use this since it’s super low in sugar content compared to the Nestle:) or carob chips
2 Tbsp. unsweetened cocoa powder
1/4 tsp. baking powder
1/4 tsp. Cinnamon
1/4 tsp. vanilla extract
Mix all wet ingredients. Mix all dry ingredients then combine both in 1 bowl. Bake at 350 for 30mins. Enjoy!!!

By: Maria Tanner

Here is the Grilled Chicken and Brown Rice Recipe I made last night.  Glad you enjoyed it, now enjoy it with your friends and family.

Brown Rice Salad with Grilled Chicken

3 cups cooked brown rice
2 cups cued grilled chicken breast
2 medium tart apples, diced
1 medium sweet red pepper, diced
2 celery ribs, finally chopped
2/3 cup chopped green onions
½ cup chopped pecans
3 tbls minced fresh parslay
¼ cup cider vinegar
3 tbls olive or canola oil
1 tbls lemon juice
1 tsp salt
¼ tsp pepper

In a large bowl, combine the first eight ingredients.  In jar with a tight fitting lid, combine the vinegar, oil, lemon juice, salt and pepper; shake well.  Pour over the rice mixture and toss to coat

I have used my own salad dressing instead of the vinegar if you don’t like you can buy the spray ones that are great also.  And add or subtract anything you might not like, it’s a great recipe you can change up a bit, like adding dried cranberries or walnuts.  Either way enjoy.

I found some yummy smoothie shakes again I so love smoothies they are so simple and so good for you, better than anything you’ll find at any fast food or smoothie bar because they are lower in sugar and fat.  They have more nutrients also because the stuff is all fresh, it comes from your kitchen and isn’t that what we want good wholesome nutrition in our bodies to function better.  Enjoy them, some might be repeats but they are worth trying them again.

For Energy:

1 TBSP Cocoa powder
1/2 cup greek yogurt
1/2 Banana
1 TBSP Peanut or Almond Butter
Dash of cinnamon

Blend all together if you need a little more liquid try adding almond or coconut milk.

Wrinkle Fighter (I need this one I’m seeing them slowly approaching:()

1 cup low fat chocolate milk
1/2 cup cooled down green tea
Frozen berries or other fruit of your choice try it out see how it tastes.

Blend it up enjoy.

So it’s almost February and many of you I know are thinking chocolate, at least I know I am so I figure lots of others are doing the same.  Well remember chocolate is not really our enemy there are many benefits to dark chocolate and cocoa.  It all depends on the type of chocolate you eat I know from a very good friend that Dove Chocolate is one of the better chocolates to eat.   We know based on research that it’s actually good for your heart health, is high in antioxidants,  gives us that happy feeling (mood enhancer:) which is great for those times of the month us ladies need a little lift:) and so much more.

Here is a great article I found about chocolate…Dark Chocolate and Antioxydants…

So on to more good stuff, to celebrate Valentines a little early this year I’m offering the great taste of Chocolate Meal Replacements and Chocolate Muscle Gain Protein shakes by Advocare Nutritional Products – the ONLY supplement company I truly trust at a discount rate of 14% off through February 14th!  How cool is that?  If you want an even bigger discount and I mean up to 40% you’ll have to ask me how and I’ll help you get there, how better is that, great products you can trust at an awesome price for as long as you want.

So if you’ve been skipping  meals, this is a great alternative to make sure you’re getting all of your nutritients so that your metabolism stays sky high all day long. You especially want to kick start it first thing in the morning and what a better way to do it, then a chocolate shake, tell you co-workers and friends that and see what they say.  Then tell them you’re losing weight eight them, that’ll really freak them out.  Let me know if they are interested in finding out how they can do it also.

Ok so here are my yummy shakes enjoy:

Advocare’s Meal Replacement Shake in chocolate, enjoy just as is or blend with a frozen banana and almond butter (or peanut butter).

Advocare’s Muscle Gain- This is great for an after workout shake, fill those muscle with good protein to help them start to repair and recover; you’ll build lean fat burning muscles.

Here is my yummy recipe:

1 Frozen banana

1 Scoop Advocare Muscle Gain

½  cup of Dark Chocolate Almond Milk

1 tsp Chia Seed

If you need a little extra boost add 1 tsp instant coffee

Blend it all up and enjoy, tastes better than a mocha java chiller and so much healthier.

For more information on Advocare’s products go to, contact me if you have any questions or want to place an order as you can only receive the 14% discount by placing it with me directly.

Happy (early) Valentine’s Day!

Victoria Mccullough

Protein Packed Salmon Patties

Canned Alaskan Salmon (8oz)
1/4 cup oatmeal (not quick cooking)
2 Whole eggs
Chopped onion as much as you like really
1Tbsp Lemon juice
1 Tbsp chia seed
Coconut oil
Shredded low fat cheese

Mix all first six ingredients together, make into patties, grill in coconut oil, add cheese just before taking out of pan to melt and enjoy.  They are so yummy, even Ella my four year old ate about three of them:)  Enjoy these for breakfast, post workout,  or lunch. Because they have additional complex carbs in them which you want to use mainly on days you exercise or for your first meal of the day, these shouldn’t be eaten for dinner often if ever.

Yummy Chicken Salad

2 lbs. Cut up chicken
Coconut oil
1/2 Onion
2 Tblsp Taco seasoning or to taste
Mixed salad
Grated low fat cheese
Greek Yogurt
Tomatoes (If you like I was just out of them:()

Grill chicken in coconut oil add onions if you like, add taco seasoning and salt and pepper to taste.  Make a big pile of lettuce mix, add chicken, onions, tomatoes, and a spoonful of greek yogurt, you can also add some salsa preferably homemade and you have a delicious protein packed dinner with lots of colorful veggies.  Enjoy this is a great dinner during the 21 Day Eat Clean and Get Lean program or anytime.

Here is a switch for those morning smoothies or after workout shake.

Cranberry Protein Shake

1 cup fresh or frozen cranberries rinsed and drained
1 medium orange, peeled and chopped coarsely
1 cup fresh-squeezed orange juice
2 scoops plain or vanilla whey protein powder
1 tsp honey or stevia, optional

1. Place cranberries, orange pieces and orange juice in a blender and process until completely blended, approximately 1 minute.

2. Scrape down container; add whey and honey, if desired, and continue processing until smooth,


Dark Chocolate Espresso Granola Bars

These are yummy in the morning before a workout or as a snack during the day for a pick me up.

1 cup rolled oats
1/2 c whole-grain flour
1 Tbsp raw honey
2 oz dark chocolate covered espresso beans (70% or higher cocoa content)
1/3 cup coconut oil
1/4 cup unsweetened applesauce
1/4 tsp sea salt
1/4 Tsp baking soda
1/4 tsp cinnamon
1 TBSP Chia seed
1/2 tsp vanilla or almond extract

1.  Preheat oven to 325

2. Place all ingredients in a large mixing bowl.  Mix with a wooden spoon to combine.

3.  Spread mixture evenly in a 9″ x 9″ baking dish.  Bake for 25 to 30 minutes or until golden around the edges.  Let cool and slice into 8 bars.

Calories: 240, Fats: 13g, Carbs: 26g Fiber: 2g, Sugars 7g, Protein: 8g, Iron: 2mg

No-Bake Oatmeal Protein Bars

Here is a spin on those goey yummy bars we all love, enjoy!

2 cups quick cooking oats
1/2 cup natural peanut butter or almond butter
4 scoops protein powder (I used chocolate)
1 TBSP ground flaxseeds
1TBSP Chia seed
1/2 cup water

Knead all ingredients in a large bowl.  Line a square baking pan with wax paper. spread dough into pan.  Optional: Spread another layer of peanut or almond butter on top.  Freeze for 30 minutes and enjoy!

Calories: 230 per square, total fats: 10g, Carbs: 21 g : Fiber: 4g, Sugars: 3g, Protein: 15g Iron: 2mg

Apple Oatmeal Chocolate Protein Bars

2 cups rolled oats
1/2 cup natural nut butter
1 Tbsp coconut oil
1 Tbsp ground flaxseed
4 scoops chocolate protein powder
1/2 cup unsweetened applesauce (add more if mix is too dry)

1.  Line an 8″ square baking dish with parchment paper.

2.Combine all ingredients in a mixing bow.  Use hands to mix until they are well blended.

3. Pour mixture into lines dish and smooth with the back of a spoon until even.

4.Place in freezer for 30 minutes.  Remove from freezer and cut into 6 bars.

Oxygen Magazine July 2011

Chocolate Power Pudding

4 Tbsp chia seed

12 oz water

1 cup chocolate protein powder

1 cup fat free greek yogurt

4 Tbsp flaxseed meal

2 tsp unsweetened cocoa powder

1 packet Stevia

6 raspberries

  1.  In a medium-sized bowl, mix chia seeds with water.  Let stand for about 20 minutes, stirring frequently until mixture takes on a gelatin texture.
  2. Stir in remaining ingredients, except for raspberries
  3. Chill for about 30 minutes before serving. Garnish with raspberries.

Nutrients:  Calories: 240, total fats: ;6g, carbs: 11 g Dietary fiber: 7 g sugars: 2 g, Protein: 37 g

Recipe from July 2011 Oxygen Magazine: for more recipes and meal ideas

The Basic Smoothie

1 scoop vanilla whey protein powder (2 raw eggs can be used instead)

1 cup coconut milk or unsweetened almond milk

1 cup frozen berries

1 tsp raw almond butter

Add all ingredients to the blender.  If your fruit isn’t frozen, just add some ice cubes.  Blend and enjoy!

One comment on “Recipes and Snacks

  • Leave a Reply

    Fill in your details below or click an icon to log in: Logo

    You are commenting using your account. Log Out /  Change )

    Google photo

    You are commenting using your Google account. Log Out /  Change )

    Twitter picture

    You are commenting using your Twitter account. Log Out /  Change )

    Facebook photo

    You are commenting using your Facebook account. Log Out /  Change )

    Connecting to %s

    %d bloggers like this: