Whey rules: For sweeter recipes, like puddings and yogurt, use flavored powders such as vanilla or chocolate. For all savory dishes, always opt for unflavored whey.
MAC AND CHEESE
Serves 4
● 1 tbsp grape-seed or canola oil
● 1 yellow onion, diced
● ½ lb chorizo sausage, thinly sliced
● 2 garlic cloves, minced
● ½ lb whole-grain elbow pasta
● 2 cups low-sodium chicken broth
● 1 (14 oz) can diced fire-roasted tomatoes
● 1 tsp sweet smoked paprika
● Salt and pepper
● 1 cup shredded sharp cheddar cheese
● ½ cup 1% or 2% milk
● ½ cup unflavored whey protein powder
● ½ cup chopped flat-leaf parsley
➤ Heat oil in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes. Add sausage and garlic and cook until sausage has browned, about 3 minutes.
➤ Add pasta, broth, tomatoes, paprika, and salt and pepper to taste. Bring to a boil, reduce heat to medium-low, cover pan, and simmer until pasta is tender, about 12 minutes, stirring occasionally.
➤ Add cheese, milk, and protein powder and heat until cheese has melted.
➤ Top with chopped parsley.
The macros: 614 calories, 34g protein, 58g carbs, 28g fat
PB&J OATMEAL
Serves 4
● 3 tbsp chia seeds
● 1½ cups raspberries
● 2 tbsp honey
● 1 cup steel-cut oatmeal
● Salt
● ½ cup milk
● 1 ripe banana, mashed
● ½ cup unflavored or vanilla whey protein powder
● ¼ cup natural peanut or almond butter
● 1 tsp cinnamonç
➤ In a bowl, mix together chia seeds and 1 cup water. Let sit for about 45 minutes to form a gel, stirring occasionally to prevent clumping. Pulse together chia gel, raspberries, and honey in
a blender or food processor. Chill overnight.
➤ Place oats, a pinch of salt, and 3 cups water in a saucepan. Bring to a mild boil, immediately turn off the heat, cover, and let oats soak overnight.
➤ In the morning, stir the milk into the oats and place over medium-low heat for 5 minutes, stirring in more milk if too dry. Stir in 1 cup of the raspberry chia jam with the banana, protein powder, nut butter, and cinnamon; warm through.
POWER BALLS
Serves 12
● ½ cup natural peanut, almond, or cashew butter
● 3 tbsp honey
● Zest of 1 orange
● ½ tsp cinnamon
● Salt
● ⅔ cup plain, vanilla, or chocolate whey protein powder
● 3 tbsp chia seeds
➤ Stir together nut butter, honey, orange zest, cinnamon, and a pinch of salt. Add protein powder and mix; it should be doughy and slightly moist. If it’s too dry, add water 1 tbsp at a time.
➤ Roll into 12 oneinch balls. Place seeds in a shallow dish and roll balls in seeds. Store in an airtight container in the refrigerator.
The macros: 117 calories, 94g protein, 8g carbs, 6g fat
PUMPKIN PIE YOGURT
Serves 4
● 2 cups plain 2% Greek yogurt
● 1 cup canned pure pumpkin puree
● 1 cup plain, vanilla, or chocolate whey protein
● 2 tbsp pure maple syrup
● 1 tsp vanilla extract (omit if using vanilla whey)
● ½ tsp cinnamon
● ½ tsp ground ginger
● ¼ tsp ground cloves
● 1 cup sliced pecans
● ¼ cup dried coconut flakes
➤ Stir together yogurt, pumpkin, protein powder, maple syrup, vanilla, cinnamon, ginger, and cloves.
➤ Divide yogurt mixture among serving bowls and top with pecans and coconut.
The macros: 334 calories, 26g protein, 22g carbss, 14g fat
CHOCOLATE AVOCADO PUDDING
Serves 4
● 2 avocados
● 1 large ripe banana
● ½ cup unflavored or vanilla whey protein powder
● ⅓ cup unsweetened cocoa powder
● ¼ cup milk
● ¼ cup pure maple syrup
● 1 tsp vanilla extract (omit if using vanilla whey)
● ½ tsp cinnamon
● ¼ tsp chili powder (optional)
● ⅛ tsp salt
➤ Place all ingredients in a blender or food processor and blend until smooth. If desired, top with raspberries or other fruit.
The macros: 278 calories, 14g protein, 33g carbs, 28g fat
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