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lueberry Mufns

What You Need

3/4 Cup Oats

1 Cup Egg Whites

1/2 Cup Blueberries

60g Peanut Butter (Added after baing!

Cooking Instructions

W"B# Pr$ B$d%builder &urt Weidner shares his re'ipe f$r health% egg hite $ats and blueberr%)u*ns+ ,his re'ipe $rs ell as a breafast )eal- $r as a sna' in beteen )a.$r )eals+ t 'aneasil% be taen $n the g$+

C$)bine the $ats- egg hites and blueberries+ i eenl%+

Bae at 30 degrees f$r 30 )inutes+

After )u*ns '$$l- t$p ith peanut butter+

Macros :

3 gra)s $f pr$tein

3 gra)s $f 'arbs

12 gra)s $f fat

456 'al$ries

Black Bean Soup

8/12/2019 Recipes 10

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Ingredients

2 $ 'an $f 7$%a bla' beans3 tablesp$$n $lie $il1 s)all hite $ni$n1 s)all green pepper1 tablesp$$n )in'ed garli' ba% leaes1/4 tablesp$$n $regan$Pin'h $f gr$und 'l$es1/8 tablesp$$n 'u)in1 'up ater

Preparation Instructions1! n large p$t add $lie $il and heat+

2! Add eer%thing e'ept bla' beans t$ p$t and saut9 until $ni$ns and peppers are s$ft+

3! Add beans plus 1 'up ater- stir t$gether and s)ash beans ith large sp$$n ab$ut :6 ti)es+,his ill thi'en the beans as the% '$$+

4! Bring t$ a b$il and i))ediatel% turn t$ l$ and '$$ '$ered f$r 1 h$ur- $''asi$nall% stirring+

! ;et '$$l bef$re pla'ing in ,upperare $r eat h$t- ala%s better the net da%

Beat all t$gether ith f$r (n$ ater needed!+ P$ur int$ h$t n$n:sti' pan+ When '$$ed $n side $ne- Fip lie a pan'ae+ C$$ until d$ne+

;et '$$l $r eat h$t1/2 'up unseetened applesau'e1/2 'up si) i'$tta 'heese3 egg hites1/2 teasp$$n anilla

C$)bine alt$gether t$ )ae the )u*n batter+ pra% )u*n tins ith n$n:sti' '$$ing spra%+ #ill11 $f the )u*n tins 1/3 $f the a% ith batter+ '$$p 1/2 ,ablesp$$n $f all natural peanut butterand 1/2 ,ablesp$$n $f sugar:free .ell% int$ the 'enter $n t$p $f the batter+ Nse the re)aining

)u*n batter t$ '$er the peanut butter and .ell% s$ that the )u*n tins are n$ 2/3 full and %$u'anDt see an% $f the peanut butter $r .ell%+ Bae at 30 degrees f$r ab$ut 10 11 )inutes+ ,he'enters ill still be slightl% s$ft be'ause $f the peanut butter and .ell% inside $f the)- s$ at'hthe edges+ When the% are .ust starting t$ turn g$lden- tae the) $ut+

aes 11 )u*ns

Macronutrient breakdon per $ufn:Pr$tein> 11 gra)sCarb$h%drate> 11+ gra)s#at> 6 gra)sCal$ries> 144

http://articles.elitefts.com/wp-content/uploads/2011/01/photo1.jpg

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Protein Scones

7et 'reatie ith these and add hateer %$u lie unseetened '$'$a p$der- '$'$nutshaings- dried 'ranberries- alnuts- et'+ added 1/4 'up $f raisins and a 1/2 ,ablesp$$n $f'inna)$n- but an% add:ins that %$u lie ill $r+ ried fruit- nuts- 'h$'$late 'hips- hateer+Add so$ething th$ugh- $r these ill be reall% b$ring+

Preheat $en t$ 30 degrees

Ingredients:

1 'up plus 1/4 'up al)$nd F$ur 1/2 'up anilla pr$tein p$der- $r 'h$'$late- $r hateer+ used Hanilla etab$li' rie 1/4 'up $ats 1 ,bsp $f teia 4 egg hites 2 ,ablesp$$ns 0Q fat 7ree =$gurt- $r pu)pin puree =$ur 'h$i'e+ used pu)pin+

Nnseetened applesau'e ill als$ $r+ 1/4 'up raisins 1/2 ,ablesp$$n 'inna)$n

i all $f the dr% ingredients t$gether Krst+ ,hen- add the et ingredients+

r$p sp$$nfuls $nt$ a '$$ie sheet spra%ed ith n$n:sti' spra% $r s)eared ith '$'$nut $il-and slightl% spread the) $ut .ust a bit+

Bae until the peas barel% start t$ turn g$lden- ab$ut 12 )inutes+,he% sh$uld still be slightl% s$ft hen %$u tae the) $ut+

W%(NIN): Watch these closely and don*t o+erbake the$' otherise you ill ha+erock,hard protein doggy biscuits -or .ido/

aes s'$nes+

,he f$ll$ing )a'r$s are f$r the basi' )i- n$t in'luding the raisins+e)e)ber- an% add:ins ill 'hange these nu)bers>

Nutrition .acts

Protein: 0 gra$s Carb: 1 gra$s .at: 2 gra$s Calories: 344

http://www.elitefts.com/view/?sp=3081http://www.elitefts.com/view/?sp=3081

8/12/2019 Recipes 10

8/13

Banana bread

guess the% are )$re lie little 'aesters+ But still- the% are deli'i$us and 'lean 15 gra)s

#at> 4+ gra)sCal$ries> 13

f %$u ant t$ de'rease the 'arbs and in'rease the fat- %$u 'an 'ut the $at F$ur in half- and use1/2 'up al)$nd F$ur+

8/12/2019 Recipes 10

11/13

Blueberry Mufns

What You Need

3/4 Cup Oats

1 Cup Egg Whites

1/2 Cup Blueberries

60g Peanut Butter (Added after baing!

Cooking Instructions

W"B# Pr$ B$d%builder &urt Weidner shares his re'ipe f$r health% egg hite $ats and blueberr%)u*ns+ ,his re'ipe $rs ell as a breafast )eal- $r as a sna' in beteen )a.$r )eals+ t 'aneasil% be taen $n the g$+

C$)bine the $ats- egg hites and blueberries+ i eenl%+

Bae at 30 degrees f$r 30 )inutes+

After )u*ns '$$l- t$p ith peanut butter+

Macros :

3 gra)s $f pr$tein

3 gra)s $f 'arbs

12 gra)s $f fat

456 'al$ries

8/12/2019 Recipes 10

12/13

Pr$tein Pan'aes

Serving Size ! large panca"e

Ingredients

3 Egg Whites

1 Wh$le Egg

1 Cup $f Oat)eal

1 tsp $f Cinna)$n

#ptional Ingredients

1V4 Cup $f Blueberries

1 Oun'e $f Walnuts

1V4 Cup $f ugar #ree Pan'ae %rup

o Make 418

#at> 11

Carb$h%drates>

Pr$tein> 28

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!uinoa and Coconut Bronies

,his re'ipe uses '$$ed uin$a and '$'$nut $il instead $f traditi$nal br$nie ingredients> F$ur-butter and sugar+ ,he uin$a ensures that ea'h br$nie bite ill be )$ist ith less '$r$nar% ris+C$'$nut $il is a largel% saturated fat- '$nsisting $f )$stl% )ediu):'hain trigl%'erides that areeas% t$ digest and pr$ide a rapid s$ur'e $f energ%+ Additi$nall%- it in'reases the b$d%Ds)etab$li' rate b% re)$ing stress $n the pan'reas ()eaning %$uDll be burning )$re fuel! )aingthis the perfe't breafast f$r th$se anting t$ l$se a fe p$unds after the h$lida%s+

Ingredients

1 1/3 'ups uin$a- '$$ed

1/2 'up seetener $r 1/3 'up teia

1/3 'up '$'$nut $il

3 eggs

2 s'$$ps anilla he%

4 gra)s dar 'h$'$late- unseetened

3 tablesp$$ns '$'$a p$der- unseetened

1/4 teasp$$n baing p$der

1/4 teasp$$n bi'arb

"irections

1+ @eat the $il and dar 'h$'$late in the )i'r$ae f$r 30 se'$nds- until b$th are )elted+ aesure %$u d$nDt $er'$$ the 'h$'$late $r it ill taste bitter if burnt+

2+ Whis the eggs in a large b$l+

3+ On'e hised- add all $f the ingredients t$ the eggs+

4+ i reall% ell t$ )ae sure the baing p$der and bi'arb are eenl% distributed+

+ P$ur the batter int$ a G:in'h baing tin and '$$ in a preheated $en f$r 20 )inutes at 30degrees #ahrenheit+

6+ On'e '$$ed- 'ut int$ eight eual pie'es+

5+ Eat the) all at $n'e bef$re an%$ne gets a 'han'e t$ as f$r $ne+