We finally made it into 2021! A fresh new year is underway. And if you’re anything like me, you are ready to tackle healthy eating with renewed vigor after all that rich, sugary holiday food.
My first piece of advice I always give to those asking me for diet and nutrition tips is “Start out by increasing your protein.” Protein plays an enormous role in weight loss and preventing weight gain, boosts your metabolism and helps reduce appetite by keeping you fuller, longer. Quality protein also serves as a key component to exercise by fueling the muscles that want to grow, which will in turn burn more fat and promote further health benefits.
If you’ve read any of my recent articles or know me personally, you know I’m super passionate about the use of whey protein as a supplement to help reach my daily protein goals. There are innumerable brands and flavors readily available across the internet and grocery stores in your area and so many more uses than just mixing into a shake.
Here, I’ll share a few great recipes to try out that incorporate whey protein to boost the overall protein content.
First, you’ll need a tub of regular, plain Jane vanilla whey protein in your brand of choice. My personal favorite brand is Dymatize Iso 100, which I get from Amazon and is very reasonably priced for the quality of the product. Second, you’ll want a tub or bag of unflavored whey protein. Again, there are lots of choices out there on the internet. My personal pick is the IsoPure brand. Finally, make sure that whatever whey protein you select has about 20-plus grams of protein per serving to really make it worth your while. Now, let’s get onto the recipes!
Photo by Morgan Kliebenstein.For breakfast: Overnight protein oats by Morgan Kliebenstein
Ingredients:
1/4 cup quick oats
1/2 cup milk
2/3 scoop of protein powder (vanilla or flavor of choice)
1 teaspoon chia seeds
1 tablespoon ground flax
Directions: Mix all of the above together in a Tupperware or Mason jar (I just shake the heck out of it), and store overnight in the fridge. Add berries, miniature chocolate chips, cinnamon, nut butter of choice or whatever strikes your fancy to dress it up. My favorite combination is cinnamon, blueberries and almond butter. Don’t forget to experiment with your protein powder flavors too.
Courtesy photo.Snack: Game day spinach dip adapted from theisopurecompany.com
Ingredients:
1 1/2 cup plain Greek yogurt
1 scoop unflavored whey protein
1 10-ounce box frozen chopped spinach, thawed and squeezed dry
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 tablespoon chopped fresh or dried dill
1 teaspoon hot sauce
Salt and pepper to taste
Directions: Combine all ingredients in a bowl. Cover and refrigerate up to two hours to let flavors combine. Serve with fresh-cut veggies.
Photo by Morgan Kliebenstein.Lunch or supper: Quick and easy 3 ingredient pizza crust by Morgan Kliebenstein
Ingredients:
1 heaping scoop unflavored whey protein
1 cup self-rising flour
1 cup plain Greek yogurt
Directions: Season it to your liking. I often add garlic powder, Italian seasoning and garlic salt.
Preheat oven to 425ºF. In a bowl, combine protein powder and flour, as well as any seasonings you wish to use. Using hands or spoon, mix in the yogurt until dough comes together. If it’s too sticky, a small splash of olive oil helps.
Transfer dough to a sheet of parchment paper dusted with flour and spread into desired shape, sprinkling additional flour over top if it starts to stick.
Transfer your rolled-out dough onto a fresh sheet of parchment and pre-bake in the oven for about five minutes or until slightly crisped.
Top with your favorite toppings (don’t forget the cheese), and return to oven for approximately another five minutes.
Courtesy photo.Dessert: Microwave chocolate chip cheesecake adapted from The Protein Chef
Ingredients:
1 large egg
3 ounces of cream cheese, softened
1/2 teaspoon vanilla
1/2 scoop vanilla protein powder
1 tablespoon miniature chocolate chips
Directions: In a microwave-safe dish or mug, mix together all ingredients until smooth. Microwave for two to three minutes.
Related fitness and nutrition articles from Morgan Kliebenstein:
FarmFit with CrossFit: A total body workout you can do on the farm
Eat this, not that: 7 dairy-packed and nutritious alternatives to up your snacking game
Whey protein: The forgotten secret weapon of the fitness industry
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