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Five sweet protein recipes for anabolic success

Feel like you can't build muscle tone or lose body fat in mid-life?


Me too!


It turns out there is something called Anabolic Resistance. This can happen at any age, but it happens to many of us in mid-life. It's frustrating for those of us who want to live and feel more fit and healthy.


It turns out we can overcome this by consuming 30 grams of high-quality protein per meal.


This is really hard to do since we often do not feel like eating savory protein and most of us enjoy some sweet carb-like treats.


What is high-quality protein? In short, animal protein that is not denatured with high heat processing. Examples of denatured protein are hard-pressed protein bars, cheap protein powders, and many bottled protein drinks.


Digestible Indispensable Amino Acid Score (DIAAS) It is a method of evaluating the quality of a protein-based on both the amino acid requirements of humans and their ability to digest it. Animal products have a high score, plant products have a low score.⁣⁣

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What is a denatured protein? High heat processing lowers the bioavailability (the type of high heat at processing plants - home cooking is okay).) Only some protein brands use low heat processing and have a "high bioavailability" stamp on their label for the protein quality.⁣⁣

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What makes the amino acid quality good? BCAA's or Branch Chain Amino Acids. It's already in animal proteins like chicken, fish, meat, eggs, dairy.⁣ Vegans can add this supplement to help.⁣

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Vegan sources of protein have a much lower score, so 10 grams of Vegan protein is only worth 5 grams. You would have to eat 4-6 cups of quinoa to the same amount of protein as 3.5 ounces of turkey breast⁣

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Enough High-quality protein will help you lose body fat, because the rest of your body will work better. High quality protein helps your body to produce hormones - which helps you lose body fat.⁣⁣


Here are five fun sweet protein recipes I use to help keep high protein in my daily nutrition plan and achieve the goal of 30 grams or more of protein per meal. I do this every day including my fat loss days where I eat slightly below my TDEE (Total Daily Energy Expenditure.)

Vanilla Apple Chia Mini Cake

Vanilla Apple Chia sourdough mini popover cake.

1 serving is 257 calories

  • protein 33g   

  • carbs 17g 

  • fat 6g

INGREDIENTS:

  • 4 egg whites

  • 2 scoops Level-1 Vanilla Ice Cream protein powder

  • 1/2 cup unsweetened applesauce

  • 1-ounce unsweetened almond milk

  • 1 teaspoon corn flour (or almond flour, coconut flour, etc)

  • 2 tablespoons sourdough starter, OR 1 teaspoon baking soda

  • 1 teaspoon instant dry yeast (optional)

  • 1 tablespoon chia seeds

Directions:

  • Preheat oven to 350-400 degrees depending on how hot your oven runs.

  • Mix dry ingredients

  • blend wet ingredients with an electric hand mixer

  • Make a hole in the dry ingredients and pour in the wet ingredients, mix and then blend with a hand mixer

  • Pour batter divided into two servings into tall baking cups (sprayed with cooking spray) and bake for 5-10 minutes until it is cake-like consistency.

Chocolate Protein Mini Cake

Chocolate Protein Mini Cake.

1 serving is 220 calories

  • protein 35g   

  • carbs 8g 

  • fat 5g

INGREDIENTS

  • 2 scoops level-1 protein (German chocolate cake would be good)

  • 4 egg whites

  • 1 teaspoon baking soda

  • 1 teaspoon almond flour

  • 3 oz unsweetened almond milk

  • 1 teaspoon of cocoa powder

Makes two servings

Directions

  • Preheat oven to 350-400 degrees Fahrenheit.

  • Spray two tall baking cups with cooking spray.

  • Whisk dry ingredients.

  • Use an electric hand mixer for wet ingredients.

  • Pour wet ingredients into the bowl with dry ingredients and mix with a hand mixer.

  • Pour into the two tall baking cups.

  • Bake for 5-10 minutes, check it after 5 minutes and bake longer depending on toothpick coming out clean.

Pumpkin Protein Pancake


Pumpkin Protein Pancake

1 serving is 202 calories

  • protein 35g   

  • carbs 10g 

  • fat 2g

INGREDIENTS:

  • 6 egg whites

  • 1/4 cup pumpkin puree

  • 1 teaspoon Almond Meal

  • 1/2 scoop level-1 protein (Pumpkin Spice Latte or Vanilla Ice Cream)


Directions:

  • Preheat large skillet on low heat.

  • Blend all ingredients with a submersion blender or in a blender

  • Coat skillet with cooking spray

  • Pour in batter and cover, when almost cooked through, flip and cook a few more minutes.

  • Eat hot or cold. I sometimes cool and slice into quarters and pack for an on the go meal

Pumpkin Protein Custard

Pumpkin Protein Custard


This is kind of a cross between custard and bread pudding. The secret to making this cook evenly is to use a Pyrex baking pan (or stone cookware) and keeping it covered while baking.


All of the ingredients combined create the texture, and Almond meal is a key ingredient for making this a success. A non-stick cooking spray of your choice is another important key to success for this recipe.


1 serving is 123 calories

  • protein 35g   

  • carbs 5g 

  • fat 1g

Ingredients:

Directions

  • Preheat the oven to 250 degrees Fahrenheit.

  • Blend in a blender just enough to mix thoroughly, scraping the protein from the sides of the blender. Do not over blend!⁣⁣⁣⁣

  • Spray an 8" x 8" glass baking pan with cooking spray, pour the custard into the pan, and bake at approximately 250 degrees Fahrenheit for about 1hour (COVERED). Cooking times and temperatures vary per oven.⁣⁣⁣⁣

  • Cool and cut into 9 squares. Delicious cold.⁣⁣⁣⁣

Double Chocolate Protein Cake


Double Chocolate Protein Cake

1 serving is 260 calories

  • protein 35g   

  • carbs 16g 

  • fat 6g

INGREDIENTS

  • 2 scoops level-1 protein (German chocolate cake would be good)

  • 4 egg whites

  • 1 teaspoon baking soda

  • 1 teaspoon almond flour

  • 2 oz unsweetened almond milk

  • 2 teaspoon of cocoa powder

  • 1 tablespoon chocolate chips

Makes two servings

Directions

  • Preheat oven to 350-400 degrees Fahrenheit.

  • Spray two tall baking cups with cooking spray.

  • Whisk dry ingredients.

  • Use an electric hand mixer for wet ingredients.

  • Pour wet ingredients into the bowl with dry ingredients and mix with a hand mixer.

  • Pour into the two tall baking cups.

  • Bake for 5-10 minutes, check it after 5 minutes and bake longer depending on toothpick coming out clean.

I sincerely hope this helps! If you have any questions please ask!


If you need coaching on your macros or learning your TDEE, and daily help with staying on track with your goal, please message me on the My TransPhormation App. During the install add me as your advisor with roberta.saum@gmail.com and then message me in the app. IT IS VERY IMPORTANT FOR YOU TO MESSAGE ME IN THE APP.


Next time I will post 5 of my favorite savory protein meals that help me stay on track and overcome the problem with anabolic resistance in midlife!


Cheers to our health!


Roberta


Nibbles Fitness

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