Preparation Style: Grab and Go

Chia Balls

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 Chia Balls
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Calorie 100-150 kcal
Meal Type Anytime Meal, Snack
Preparation Style Grab and Go
Prep Time 5 minutes
Servings
servings
Ingredients
Calorie 100-150 kcal
Meal Type Anytime Meal, Snack
Preparation Style Grab and Go
Prep Time 5 minutes
Servings
servings
Ingredients
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Instructions
  1. Mix all the ingredients together (coconut flakes are optional).
  2. You may need a splash of milk or water to make it easier to mix, but add milk very slowly; you don't need much added moisture at all!
  3. Roll into 1" balls and put on a plate, then refrigerate for at least 30 minutes.
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Black Bean Brownies

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 Black Bean Brownies
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Calorie 250-300 kcal
Meal Type Anytime Meal, Snack
Preparation Style Baked Good, Grab and Go
Special Diet Vegan, Vegetarian
Prep Time 20 minutes
Passive Time 30 minutes
Servings
servings
Ingredients
Calorie 250-300 kcal
Meal Type Anytime Meal, Snack
Preparation Style Baked Good, Grab and Go
Special Diet Vegan, Vegetarian
Prep Time 20 minutes
Passive Time 30 minutes
Servings
servings
Ingredients
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Instructions
  1. In a blender (food processor), mix beans, pea protein, cocoa, pumpkin, vanilla extract and splenda until a soft batter forms. If the mixture appears too solid, add 1/4 cup of water to assist with the blending.
  2. Remove mixture from blender and add to a bowl. Stir in almond flour and continue mixing until a dough forms.
  3. Stir in chocolate chips (optional), dried fruit or chopped nuts.
  4. Press in wax-paper lined 8 x 8 baking pan and refrigerate for 30 minutes.
  5. Remove and cut into 8-10 bars. Wrap each individually with saran wrap and store.
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Gluten Free Banana Muffin

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 Gluten Free Banana Muffin
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Baked Good, Grab and Go
Special Diet Gluten Free
Prep Time 15 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
jumbo muffins
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Baked Good, Grab and Go
Special Diet Gluten Free
Prep Time 15 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
jumbo muffins
Ingredients
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Instructions
  1. Preheat oven to 350 degrees.
  2. Grease a bread loaf pan or use non-stick muffin cups (recipe makes 6 jumbo).
  3. Combine dry ingredients in a medium bowl (you might want to grind oats in a blender to turn them more powdery). When baking with protein powder, we suggest using a plant based protein (like a pea protein isolate, as it gives a better texture than whey.
  4. Combine wet ingredients in a small bowl and whisk together.
  5. Pour wet into dry ingredients and mix until fully incorporated.
  6. Pour into muffin cups and bake for about 18-22 minutes (if using a bread pan, you may need to bake for longer), or until pick inserted into middle of recipe comes out clean.
  7. Remove loaves from oven, let cool in pans for 5 minutes and then transfer to a wire rack to continue cooling.
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Gluten Free Pumpkin Spice Muffins

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 Gluten Free Pumpkin Spice Muffins
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Calorie 100-150 kcal
Meal Type Anytime Meal
Preparation Style Baked Good, Grab and Go
Special Diet Gluten Free
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Calorie 100-150 kcal
Meal Type Anytime Meal
Preparation Style Baked Good, Grab and Go
Special Diet Gluten Free
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
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Instructions
  1. Preheat over to 350 degrees F (205 C).
  2. Beat together eggs and almond milk, add vanilla extract.
  3. Add coconut flour, protein powder and sweetener, continue mixing.
  4. Add pumpkin, baking powder, and cinnamon, mix well.
  5. Pour batter into muffin cups, bake for 25-30 minutes or until golden brown.
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No Bake Oat and Peanut Butter Protein Bar

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 No Bake Oat and Peanut Butter Protein Bar
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Calorie 250-300 kcal
Meal Type Anytime Meal, Post-Workout, Snack
Preparation Style Grab and Go
Prep Time 5 minutes
Passive Time 30 minutes
Servings
servings
Ingredients
Calorie 250-300 kcal
Meal Type Anytime Meal, Post-Workout, Snack
Preparation Style Grab and Go
Prep Time 5 minutes
Passive Time 30 minutes
Servings
servings
Ingredients
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Instructions
  1. In a large bowl, combine oats, protein powder, coconut, cranberries.
  2. Add peanut butter and stir till peanut butter is coated.
  3. Slowly add ~1/2 cup almond milk, stirring throughout (add just enough liquid to the mix forms a batter-like consistency).
  4. Add chocolate pieces if desired.
  5. Line an 8x8 pan with wax paper, add mixture to pan.
  6. Cover mixture with another layer of wax paper and press down till the mixture is pressed flat.
  7. Refrigerate 30-60 minutes, then cut into bars.
  8. Wrap any unused bars in plastic wrap and store in the fridge.
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Egg Muffins

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 Egg Muffins
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Calorie 100-150 kcal
Meal Type Snack
Preparation Style Baked Good, Grab and Go
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
Calorie 100-150 kcal
Meal Type Snack
Preparation Style Baked Good, Grab and Go
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
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Instructions
  1. Preheat oven to 350 degree F.
  2. Shred meat and brown in a frying pan.
  3. Rinse and drain spinach.
  4. Sautee mushrooms, spinach and onion in the frying pan.
  5. Whisk eggs and egg whites.
  6. Combine eggs, meat, vegetables and cheese.
  7. Lightly grease muffin pan (or use silicon pan)
  8. Fill each muffin pan 3/4 full
  9. Bake for 15-20 minutes or until muffins brown
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Quest Protein Bar

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 Quest Protein Bar
Every delicious Quest Bar flavor has 20-21 grams of protein and plenty of fiber without a lot of unnecessary ingredients or extra carbs. All Quest Bars are gluten and soy free, and contain no added sugar.
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Calorie 150-200 kcal
Meal Type Anytime Meal, Snack
Preparation Style Grab and Go
Special Diet Gluten Free
Servings
bar
Ingredients
Calorie 150-200 kcal
Meal Type Anytime Meal, Snack
Preparation Style Grab and Go
Special Diet Gluten Free
Servings
bar
Ingredients
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