Protein power: Five tasty recipes to help you stay fit |

Have you ever felt that you’re not getting enough” protein in your diet? Or that you would love to stay in shape, but you’re not sure how to go about it? We’re here to help. Follow these five tasty recipes in your quest to lose weight, stay fit and maintain your muscle mass.

Protein Power: Five tasty recipes to help you stay fit | High Protein Eating Plan My name is Nancy and I am a mother of two. My husband is a writer and that leaves me to take care of our children. First, I thought I could do this and then I realized there was too much to do. I soon found myself with no time to cook and I was eating the same things over and over again. I soon realized that if I want to lose weight I must do more than just exercising.

Protein power: Five tasty recipes to help you stay fit. Protein is an essential part of a healthy diet and is an important building block of muscles. It is also composed of amino acids and is found in all the body’s cells. Amino acids are a key component of proteins that allow the body to function properly. Protein power is a series of five healthy recipes that will keep you full and keep you healthy.

Anna Sward, the excellent blogger behind Protein Pow, offers some of her favorite seasonal recipes as well as a PN exclusive. Protein cups with peanut butter and marshmallows, anyone?

The holiday season is rapidly approaching. However, for others of us, this causes more anxiety than excitement.

The groaning sideboard can appear to be nothing more than a setback waiting to happen while you’re attempting to lose weight — or maintain your fitness.

in this manner You can make wise choices and have fun with a little imagination and planning.

Let Anna Sward, a guest author, be your guide.


(em)powered by the holidays

In most social situations, making thoughtful and informed holiday meal selections is frowned upon:

You’re not going to have dessert? But it’s Thanksgiving, after all! It’s the holiday of Hanukkah! It’s the holiday season! It’s the start of a new year!

That’s why, come January 1st, many people abandon their generally well-balanced diets in order to shed the extra winter layer.

But here’s the thing: there’s nothing wrong with a piece of your grandmother’s pumpkin pie. Or a few cookies from Santa’s stockpile, or your aunt’s pudding.

True, maintaining excellent health and a fit body is a lifelong endeavor. And sensible eaters have a calm and flexible attitude toward food, allowing for the occasional indulgence.

Only when we approach the holidays with an all-or-nothing mindset does it become an issue. We think — and act — as though there are only two options: utter deprivation or overindulging and feeling unwell.

This does not need to be the case. We don’t have to alternate between somber “diet discipline” and epic, off-the-rails chaos à la Vegas. We can find a happy medium, be innovative, and be adaptable.

One alternative is to prepare your own delectable goodies and bring them with you. Here are a few examples of what I’m talking about.

4 of our favorite holiday recipes, plus one that’s only available on the PN

The first recipe is a simple pumpkin soup.



Because people generally go a bit crazy with the appetizers over the holidays, soup is a terrific addition to any holiday dinner. It’s wonderful to have a healthy option.

When it’s cold outside and I need a quick, uncomplicated soup, I turn to this recipe.

You may also make it vegetarian by adding more vegetables. It always hits the spot when served alongside a protein-bread grilled cheese sandwich.


1 little sliced red onion 1 medium chopped white onion 2 garlic cloves, diced 1 tablespoon (15 mL) grass-fed butter or olive oil 1 small can of pumpkin puree (or 1.5 cup [325 mL] fresh pumpkin puree) 2 cups coconut milk (500 mL) To taste, season with salt or herbamere and black pepper. 1 teaspoon (5 milliliters) powdered chicken stock A little amount of nutmeg (optional, but good)

Size of the serving

1 mug (recipe serves 2)

Time to prepare

Total time: 30 minutes (10 minutes for preparation + 20 minutes for cooking)


Add the butter or oil to a big soup pot and heat it up. Cover the saucepan after adding the onions and garlic and stirring well. Allow for 5 minutes of cooking time, or until the onions are translucent and tender.

Combine the pumpkin, milk, and seasonings in a mixing bowl. Blend the vegetables with the rest of the ingredients in a hand-held immersion blender. Allow the mixture to cool before blending it in a standard blender and reheating it before serving.

If the soup is too thick, thin it up with a little water until it reaches the desired consistency.

Stuffing for Thanksgiving (recipe #2) (gluten and dairy-free)



For those who are concerned about overindulging in this Christmas dish, this healthier version of stuffing is a fantastic alternative. It’s a nutritious element of a holiday meal if you follow’s advice for eating carefully and until just satisfied.

Also, keep in mind that this recipe is adaptable: Adapt it to your preferences. Play around with it as if it were a blueprint. Consider the following scenario:

  • Cinnamon, thyme, cloves, and fresh rosemary are all good additions.
  • Cooked bacon and/or sausage can be added.
  • Rice can be replaced with barley or quinoa.

Play around with it until you find the perfect turkey stuffing recipe!


30 mL coconut oil (2 tbsp) (or grass-fed butter) 1 onion, chopped celery stalks (four) 12 cup (125 mL) dried apricots, chopped 12 cup (125 mL) dates, chopped 12 cup (125 mL) cranberries, chopped 12 cup (125 mL) wild rice (cooked) or oats (cooked) (or half and half) 12 cup (125 mL) pecans 12 cup (125 mL) walnuts two eggs 1-2 cups (250-500 mL) vegetable, chicken, or beef stock (or more/less depending on how dry/moist you want it) white wine splatter (optional but nice) To taste, season with salt or herbamare. season with pepper to taste a smidgeon of dried sage

Size of the serving

8 portions (or enough stuffing to fill one big turkey)

Time to prepare

Total time: 45 minutes (15 minutes prep + 30 minutes cooking)


Melt the coconut oil or butter in a big heavy-bottomed pot. Stir in the onion and celery until they are soft and transparent, about 5 minutes.

Add the cranberries, dates, and apricots, chopped. Add the cooked rice (or cooked oats, or both) and the eggs, along with enough stock (plus a splash of wine) to hold it all together until it’s all soft. Allow it to cook until it reaches a firmer, dryer texture.

Finish with seasoning and nuts. Whether you stuff your bird or serve it alongside, the choice is yours.

Christmas trees made with peanut butter and chocolate protein



Quinoa flour is used in this recipe. It’s incredible – it’s incredibly nutritious, bakes up nicely, is packed in protein, and tastes fantastic.

And who doesn’t enjoy combining peanut butter and chocolate in one bite?


12 cup cocoa powder (125 mL) 14 cup chocolate whey protein powder (75 mL) 14 cup (75 mL) flour made from coconut 14 cup (75 mL) flour made from organic quinoa 1 tbsp stevia extract (or Splenda if you prefer) baking soda, 1 tsp 3 big beets, boiled and mashed 12 cup liquid egg whites (125 mL) 12 cup milk (125 mL) nut butter (peanut or otherwise)

Size of the serving

1 delectable tree

Time to prepare

40-50 minutes (15 minutes for preparation + 25-35 minutes for cooking)


Preheat the oven to 320 degrees Fahrenheit (160C). In a large mixing bowl, combine all of the dry ingredients. Combine all of the moist ingredients in a smaller mixing dish (i.e. beets, egg whites, milk). Combine the wet and dry ingredients in a mixing bowl. Fill a greased baking dish halfway with the batter.

Bake for 25-35 minutes at 320 degrees Fahrenheit (160 degrees Celsius), or until the cake is cooked through. (Keep a watch on it; if it overcooks, it will become extremely dry and rubbery.)

Cut out six trees with a medium/large tree-shaped cookie cutter. (If you don’t want to build trees, simply cut the brownies into squares.)

To make a “tree sandwich,” spread a little peanut or nut butter on one tree and top it with another tree.

To make “snow,” sprinkle some MCT powder on top. This is optional, but it’s a good idea because MCT powder is incredible and tastes like… bliss! It also has the appearance of powdered sugar, and the nutritional value is bizarre. It’s what I use in my lattes.

Peanut butter and marshmallow protein cups (recipe #4)



This sweet dessert is lower in sugar, includes 9 g of protein, and is around 125 calories per cup.


6 squares of 85% Lindt chocolate (i.e. 60 grams) ½ cup Peanut Butter & Marshmallow whey * 1 tbsp (15 mL) of peanut butter 2 tbsp (30 mL) of coconut flour ¼ cup (75 mL) of almond milk

* If you don’t have Cellucor’s Peanut Butter & Marshmallow whey, feel free to use vanilla whey. But I really suggest you try Cellucor’s PB & M Whey. If you like peanut butter, you will love it!

Size of the serving

6 pieces

Time to prepare

Time to prepare: 20 minutes + at least 1 hour to freeze


Melt your chocolate in a bain marie (a glass bowl set over a pot of simmering water) or in a small non-metal microwave bowl on low power.

While the chocolate melts, make the PB cup filling by combining together the remaining ingredients until you have a smooth batter. (Avoid eating it all.) Trust me, you’ll be tempted.)

Pour half of the melted chocolate into each of the 6 muffin cups. Then, on top of it, a dollop of the filling and the rest of the melted chocolate. Freeze the cups for an hour or so before “unmolding” them.

Silicone muffin tins work well for this.

Sweet potato protein bars are a PN exclusive (gluten-free)



Sweet potatoes are a nutrient-dense food that tastes great.

(See Regular vs. Sweet Potatoes: Which Is Healthier?) for additional information on sweet potatoes.

Delicious potatoes also add bulk and body to breads and muffins, may be blended into purées and soups, roasted or baked wonderfully, and are sweet in these protein bars.


1 large sweet potato, cooked 12 cup vanilla pea protein powder (125 mL) (or rice protein, or casein protein powder) 15 mL date syrup (1 tbsp) (or agave syrup or honey) 15 mL coconut flour (1 tbsp) 1 tbsp golden flaxseed (15 mL) (a.k.a. linseed) 2 tbsp (30 mL) coconut milk or milk 12 oz. dark chocolate bar (90%)

Size of the serving

4 bars

Time to prepare

Total time: 75 minutes (15 minutes prep time + 60 minutes freezing time).


Combine all of the ingredients (except the chocolate) in a mixing dish. Form the mixture into four little bars and set aside.

Melt your chocolate in a bain marie (a glass bowl set over a pot of simmering water) or in a small non-metal microwave bowl on low power.

Dip your bars in the melted chocolate until they’re completely covered. Place them on a waxed or parchment-lined cookie sheet, or in a big plastic or freezer-safe glass container.

Place them in the freezer for an hour or overnight in the refrigerator, and voila!


You can make familiar holiday favorites (a little) more healthful while still enjoyable with a little imagination. Just keep in mind:

  • Slowly eat.
  • Consume fewer calories.
  • Eat till you’re just about full.
  • Continue to move forward. Get some fresh air by going outside.
  • Make some healthy snacks and bring them to share with your friends and family. What are the chances? It’s possible that you’ll create a new holiday tradition.

Author information

Anna Sward, who has a Ph.D. in modern languages, has lived in five places and speaks three languages. She’s also a dedicated weightlifter who enjoys cooking and eating healthily.

She discovered a way to combine these loves in 2012 when she launched Protein Pow, a clever, hilarious, and intelligently oriented site where she presents her delectable recipes for every type of protein powder.

You can reach Anna on Facebook, Twitter, and Instagram, as well as download her mobile app and purchase her cookbook.

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Protein is the name of the game for weight loss, but if you’re not getting enough, you could be sabotaging your efforts. Here are five easy and delicious recipes that will help you maintain your weight. Just remember: moderation is the key!. Read more about precision nutrition protein bars and let us know what you think.

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