Protein powder is a popular supplement in an after-workout meal plan however repetitive shakes and smoothies can become boring and uninspiring.
Here at Inline Nutrition, our aim is to provide you with game-changing results and so we have come up with a range of meals that you can sneakily add protein powder into so that your meal plan is not only nutritious but also delicious!
Strawberries and Cream High Protein Oats
1/2 cup quick rolled oats
1 cup skim milk or almond milk
1/2 cup strawberries chopped
1 scoop vanilla protein powder
Place the milk in a saucepan, whisk the protein powder and heat over medium heat until warm.
Add the oatmeal and cook over low heat for 5 minutes.
Remove from the stove and stir in the berries.
Cocoa Banana Muffins
½ cup milk
2 Tbsp flax seed meal (could also use chia seeds)
1½ cups oat flour
½ cup whey protein in vanilla or chocolate
¼ cup stevia for baking
¼ tsp salt
½ tsp nutmeg (optional)
¼ cup unsweetened cocoa powder
2 tsp baking powder
1 tsp baking soda
1 cup mashed ripe banana (approx 2½ bananas)
2 tsp vanilla
1 Tbsp oil
Preheat your oven to 350 degrees F.
In a large bowl or stand mixer with paddle attachment, add all the wet ingredients (banana, milk, vanilla, oil). Stir until combined.
To the same bowl, add in all the dry ingredients (flax, protein powder, stevia, salt, nutmeg, cocoa, baking soda/powder)
Stir together until mixed and place batter in greased muffin tins or with silicone muffin liners.
Bake for 20 – 23 minutes until muffins are set on top and a toothpick comes clean.
Allow to cool and store in an airtight container. Will last about a week in the fridge, or a few months in the freezer.
1 1/4 c. white flour
1 c. wheat flour
2 scoops (approx 1/4 c.) Vanilla whey protein powder
1 tsp salt
1/2 tsp cinnamon
3/4 c. canola oil
2 c sugar
3 eggs, lightly beaten
1 1/2 tsp vanilla extract
3/4 c. buttermilk
1 1/2 tsp baking soda
2 cups overripe, mashed bananas
1 c toasted, chopped walnuts (optional)
Preheat the oven to 350.
Sift dry ingredients together and set aside.
In a large bowl, mix oil and sugar until well blended.
Slowly add beaten eggs and vanilla, stirring just until combined.
Add the baking soda to the buttermilk in a separate bowl and stir.
To the main bowl add 1/3 of the dry ingredient mixture, then half the buttermilk mix, another 1/3 of the flour mix, the rest of the buttermilk, and the last of the flour. mix just until blended, scraping the sides of the bowl.
Fold in bananas and nuts.
Pour into to well-greased loaf pans, sprinkle with a teaspoon of sugar, and bake for 1 hour (it only takes about 50 minutes in my oven, so I recommend testing with a toothpick after 45 minutes)
Oil-free Carrot Cake Protein Bars
1 cup mashed banana or ¾ cup unsweetened apple sauce
¼ cup maple syrup
2 tablespoon non-dairy milk
1 tablespoon pure vanilla extract or flesh from 1 vanilla bean
½ cup coconut flour
½ cup Vanilla protein powder
¼ cup ground or milled flax seed
1 teaspoon ground cinnamon
¼ teaspoon gluten-free baking soda
¼ teaspoon ground nutmeg
¼ teaspoon sea salt
pinch ground cloves
¾ cup shredded carrots
¼ cup raisins
Preheat the oven to 375F and line a baking sheet with a silicon baking mat or parchment paper. Set aside.
Combine wet ingredients in a large bowl with a hand or stand mixer.
Whisk dry ingredients in a small bowl. Once incorporated, add to the wet mix and mix until smooth.
Add shredded carrots and raisins. Allow to sit for 1-2 minutes to thicken up.
Scoop approximately ⅓ cup at a time into your hand. Shape into a bar and place on a prepared baking sheet. You can also shape the bars on the baking sheet, I found that was easiest.
Bake bars for 22-25 minutes, or until a toothpick inserted comes out clean, the bottoms of the bars are golden, and the tops are cracking slightly.
Remove from oven and allow to cool on the pan for 5 minutes before removing to a cooling rack
Chocolate Peanut Butter Cheesecake
2 bricks (450g) reduced fat cream cheese
2 cups (450g) plain nonfat Greek yogurt
2 whole eggs
2 scoops (70g) vanilla protein powder
½ cup granulated stevia or erythritol
3 tbsp. (20g) sugar free cheesecake pudding mix
6 tbsp. (30g) unsweetened cocoa powder
6 tbsp. (36g) peanut butter
⅓ cup (50g) chocolate chips (milk or dark is fine)
Add cream cheese, Greek yogurt, eggs, protein powder, stevia, and cheesecake pudding mix to a food processor. Blend until smooth.
Scoop out ⅓ of the cheesecake batter to a separate bowl. Add cocoa powder and mix in until smooth and combined.
To the remaining ⅔ batter in the food processor, add peanut butter. Blend until smooth.
Pour chocolate batter into the bottom of a 9 inch springform pan. Pour peanut butter batter over top.
Fill a large baking dish with about 1 inch of warm water. Place cheesecake inside a water bath.
Bake for 1 hour. Remove from the oven and let it completely cool. Then move to the refrigerator for about 4-5 hours or overnight to let it set.
After cheesecake has been refrigerated, melt chocolate chips and put into a ziploc bag. Cut the end off and pipe the chocolate over the cheesecake.
Cut into 8 pieces and enjoy!
Passion Fruit Protein Mousse
1 cup passion fruit pulp
1 can (13.66oz) coconut milk, full fat
1 teaspoon vanilla extract
2 Bananas, frozen and peeled
1 tablespoon coconut oil
¼ teaspoon almond extract
½ cup vanilla protein powder
Chill the can of coconut milk in the fridge overnight. Do NOT shake the can up at all! Carefully turn the can over and open from the bottom. Drain out the liquid and scoop the white cream into a food processor. Discard the liquid.
Throw all of the ingredients into a food processor. Blend on high until creamy.
No matter what your favourite meal is, you can find a way to incorporate your protein powder into it.
Find more inspiration on our website www.inlinenutrition.co.nz