So today I was having the biggest craving for my Mom’s homemade lemon squares! Normally I’d just text her and ask for the recipe, but since I’m on prep for a bikini contest….that’s a big no. So I got the new 1Up Nutrition Liquid Gold out and made a healthy version and OMG my taste buds are doing a happy dance!
Looks like it would be full of fat and sugar right? Wrong! Here’s how to make them!
Don’t forget to use my code “ALICIA20” when you check out at 1Up Nutrition!
If you’re anything like me, you love baking and the smell of hot banana bread in the oven. My Mom made banana bread my whole life growing up, but now that I’m working with a coach and considering competing in Bikini Diva, I’m being more conscious about my protein intake and what is going in to fuel my runs and muscles! But I still love food and dark chocolate is an anti-inflammatory so here we go! I tweaked Mom’s recipe to include less sugar and more protein powder, but still kept the the chocolate and walnuts!
• 2 Scoops vanilla protein powder (I used Birthday Cake by 1Up Nutrition) • 1 T Oat Flour • 1/2 T Baking Soda • 2 packets of Stevia • Dark chocolate chips and walnuts • Dash of salt
• 1 Banana (over ripe is best) • 1 egg • 2 egg whites • Splash of vanilla • Almond milk if you need more moisture
This is to make a small loaf. If you want a larger pan, double everything!
1.) Mix wet ingredients
2.) Mix dry ingredients
3.) Spray a loaf pan with olive oil cooking spray and pre-heat the oven to 325
4.) Mix dry and wet ingredients and add to loaf pan. Top with dark chocolate chips and walnuts
5.) Bake for 15-30 minutes, check at 30 minutes, you don’t want to overcook! You should be able to put a toothpick in it and it comes out clean.
Ingredients: 1 Scoop of vanilla or cinnamon protein powder (I use 1 Up Nutrition) 1/2 of a banana 1/4 cup coconut or chickpea flour 1 TSP baking powder 1/2 C unsweetened almond milk
Sugar free maple syrup Blueberries Strawberries
How to Make!
Combine ingredients except for berries and syrup in a blender.
Spray a griddle or griddle pan (or really any flat pan you have!) with a nonstick olive oil based spray.
Pour batter onto griddle into pancake shapes (you can get creative here)!
*Optional* I like to poke my blueberries into the pancakes right after I pour them and then use my finger to coat them with batter so they don’t bubble out as much! A trick my Mom taught me!
Cook until you start to see them golden brown (I check them after a few minutes)
Flip! Cook until golden brown on the other side.
Plate, add strawberries and extra blueberries, add maple syrup.
Lunch: Eggplant Primavera
1 large chicken breast, cubed 1/2 Eggplant, cubed 1 Cup of broccoli florets ½ a white or red onion, sliced 1 large red bell pepper, sliced 1/2 Cup of pasta sauce ¼ Cup parmesan cheese Sprinkle of pink sea salt Sprinkle of pepper 2 tablespoons olive oil
How to Make:
Cut up chicken breast and heat some oil in a skillet. Place chicken in the skillet to cook on medium, flipping after about 6 minutes.
Add oil to another skillet and add in chopped up veggies. Stir them around every few minutes until cooked.
Warm pasta sauce in the microwave.
When veggies are cooked, place them on a plate, topping them with the chicken, pasta sauce and Parmesan cheese.
Dinner: Salmon and a Large Salad
4 oz of Salmon Curley Parsley Pink Sea Salt Pepper Lemon Juice 1 Tablespoon Olive Oil
Spring Mix 1 C Cucumber 1 C Grape Tomato’s (or any tomato’s I just prefer these!) Feta Cheese Basil Leaves Sliced Almonds Your favorite light dressing
How to Make:
In a pan, drop in 1 Tablespoon of olive oil and let it warm up so it spreads around. Once it is a little warm, shake the pan around so it is coated.
Place the salmon in the skillet with the skin on, but place it flesh side down so all you see is the back of the skin.
While the salmon is cooking, combine the salad ingredients on a plate and drizzle with dressin.
After 5-10 minutes (depending on how hot your stove is) flip the salmon so it cooks skin side down for a few extra minutes until cooked through. You know it is cooked when it flakes easily with a fork. Season with sea salt, pepper, and parsley.
Add salmon to the plate with salad.
Dessert: Protein Mug Cake!
I’m OBSESSED with these lately! Omg! So good!
1 scoop protein powder (I used 1 Up Nutrition Cinnamon French Toast) 1/2 teaspoon baking powder 1 teaspoon coconut or chickpea flour 2 tablespoons almond milk 2 tablespoons egg whites 1/2 teaspoon vanilla extract Dark chocolate chips (who am I to tell you how many…) Sugar free maple syrup
How to Make:
Combine dry ingredients.
Add in wet ingredients
Throw some chocolate chips in there so they get all gooey
Cook for 1 min in the microwave
Add more chocolate chips
Drizzle with sugar free maple syrup
Enjoy the most bomb thing you will have eaten today!
My snacks for the day:
Morning snack: Pina Colada Protein shake- 1 Scoop of 1 Up Nutrition Coconut Ice cream protein powder, 1 can of pineapple juice (or some slices of fresh pineapple!), 1/4 C of almond milk, and a handful of ice in the blender. So tropical!
Afternoon Snack: Dannon Protein Yogurt and an Apple.
I was pretty darn close to hitting my macros this day! I also drank 130 ml of water!
I’m not affiliated with 1 Up Nutrition, it’s just the protein and supplements I’ve been using for YEARS. *Sponsor me pleaseeee LOL*