vanilla whey


Pantone Smoothie 707U, Berry Coconut Crunch. If you wanna blend your own, here’s how: 

⅓ cup (1 scoop) @kuranutrition Vanilla whey protein
½ cup raspberries
½ cup vanilla coconut milk yogurt
1 tbsp shredded coconut
1 tbsp honey

Add a scoop of ice and blend it all together. Garnish with some coconut flakes and enjoy. 

No bake energy bites

1/3 cup Honey
½ cup creamy peanut butter
1 cup old fashioned oats
6 tablespoons chocolate chips (I plan to try it with butterscotch next time)
½ cup flaxseed meal or golden flaxseed meal
1 teaspoon vanilla extract
2/3 cup coconut flakes
Optional: 1 scoop of protein. I used Vanilla whey

Mix Honey, peanut butter, and vanilla extract together, pour in the protein or skip this step and mix it together real good. Mix in the rest and stir it up really good. Ball up and stick in the fridge to let them harden a bit. Your done. They taste awesome, are loaded with healthy fats and complex carbs and are easy as hell.

in a batch of 13 with the whey they totaled:

Calories 191
Fat 9.7g
Carbs 22.8g
Fiber 3.5g
Protein 6.6g

I snack on three or four of them before each workout, really helps me out.


Low Carb & Sugar Free

Chocolate Chip Cheesecake Cookies (soft)

Can I just take a moment to tell y’all how absolutely delicious these are.

8 oz cream cheese
2 Tbsp butter
1 Tbsp Peanut Butter

soften and whip together with a hand mixer

1 cup swerve sweetener
1 tsp vanilla extract

Mix till all incorporated, about a minute or so.

3 eggs

Mix well after each egg

Pinch of salt
1tsp baking powder
2/3 cup almond flour
1 scoop vanilla zero carb whey protein powder

Mix well!

1.5 cups sugar free chocolate chips

Place batter in fridge while oven is preheating to 350 degrees
Bake for 14 minutes or until edges are golden.

Good Saturday morning SexyButts! It’s 7am on my only day off and I’m up. LMAO You should try a whey mocha frap!

A shot of cold espresso (make a few shots the night before and stick in the refrigerator
½ tsp Hershey’s Cocoa Baking Powder
½ scoop of whey isolate vanilla cream
6 coffee beans
1 banana
½ cup Unsweetened almond milk
½ cup water
2 cup ice

Blend. Chug. It’s seriously addictive!

I may play around with this recipe. Remove the cocoa and a Zero Cal Caramel shot and a few dashes of cinnamon and maybe a stevia packet. Lol

Have a great day!

After a perfect workout a perfect breakfast have to follow. So I made a mugcake (oats, little bit whey protein powder, mashed banana, egg and cottage cheese) with vanilla whey mousse with frozen bananas and mixed berries with some cherries. Later I snacked more berries, banana, cottage cheese and oats because I was still hungry…. Maybe I’ll do a bigger mugcake in a bigger mug next time…..
And now I want to thank aubernutter and fit-angel-riss so so much for the idea. It is my absolutly favorite breakfast! I do not know when I had a ‘normal’ oatmeal the last time….always mugcakes and wheymousse after my workouts *.*
Try it now if you haven’t before. You won’t regret ;)

how to make the best fucking green smoothie in the world.

1 entire fucking cucumber
1 and a half pear. maybe 2
some cinnamon
one spoonful vanilla flavored whey protein
agave nectar. as much as you like.
1-2 cups spinach
lots of shredded coconut
teaspoon lemon juice
ice cubes

enjoy, you prick.


Low Carb Vanilla Cupcakes with Buttercream Frosting

It was 11:30 at night, and I got bored, so I decided to use up some of my foodstuffs and make some cupcakes. These came out very tasty!



  • 1 cup Coconut Flour
  • 6 Large Eggs, lightly beaten
  • ½ cup Butter, melted
  • 1 tsp Ez-Sweetz (or sweetener equiv. 1 cup sugar)
  • ½ tsp Pure Vanilla Extract
  • 1 cup Unsweetened Vanilla Almond Milk
  • 2 tbsp Vanilla Whey Isolate Protein Powder
  • ½ tbsp Baking Soda
  • ½ tbsp Baking Powder
  • Pinch salt


  • ½ cup Butter, softened
  • 6 tbsp Heavy Cream 
  • ½ tsp Pure Vanilla Extract
  • ½ tsp xanthan gum (optional)
  • 2 tsp EZ-Sweets (or sweetener equiv. 2 cups of sugar)


Preheat oven to 325F. Line a muffin tin with 14 cupcake liners. In a medium bowl, beat together eggs, then mix in EZ-Sweetz, vanilla extract, melted butter, and almond milk. Set aside.

In a large bowl, mix together coconut flour, whey protein powder (I suggest Six Star Pro Nutrition’s French Vanilla Cream flavor), baking soda, baking powder, and pinch of salt. Use a fork to break up any climbs. Slowly add the wet ingredients into the bowl with the dry ingredients, using an electric mixer to thoroughly mix the ingredients until the batter is smooth.

Fill 14 lined cupcakes with the batter, then use the back of a buttered/greased spoon to smooth out the tops of each cupcake. Bake at 325F For 20-30 minutes, until the tops are set and a toothpick inserted into the center comes out clean. Allow to cool.

For the frosting, beat the butter until smooth and creamy. Add the sweetener, vanilla extract, and the heavy cream, and beat until smooth. Lastly, add in the xanthan gum and beat until smooth. You may not actually need the xanthan gum, but it helps to make the frosting more coherent and easier to pipe.

How to pipe frosting the easy way: Take a sandwich bag and fill it with the frosting you’ve just made. Now, seal the baggie and cut off one of the bottom corners to make a hole. Squeeze the bag so that the frosting comes out of the hole you’ve cut. Instant piping bag! When you’re done, just throw the bag out!

Makes 14 cupcakes.

Per Serving: 216kcal,  5g carbs, 3g fiber, 5g protein, 19g fat, 1g sugar. 2g net carbs.

Edit: I am bad at transcribing numbers and wrote the wrong amount of fiber. The cupcakes actually have 4.9g carbs and 2.8g of fiber, which makes them about 2.1g of carbs (but I like to round, so let’s just call it 2g net carbs!)

Fitblr Friday: Workout of the Day

Alright so last week I talked about specific foods that help boost testosterone and estrogen. This week I want to give you a recipe for these delicious peanut butter protein filled bites…but first I want to give you a short work out of the day! (Then you can have a nice treat afterwards)

This workout is completely body weight based since I know a lot of us aren’t lucky enough to have gym memberships. Alright so first: warmup and stretch!! Very important- do not skip. Your warm up should last at least 5 minutes. Loosen up those muscles to prevent any injury, cramps, etc.


(Try to do at least 20 minutes of cardio. It can be whatever you like to do.)

Body weight squats- 3x25 (for those who don’t know, the first number are the number of sets to do and the second number are the number of reps. You should rest 1-2 minutes after each set)

Russian twists- 3x25

Push-ups- 3x10 (can be done on knees if you want)

Planks- 3x30 seconds

6 inches- (lie on your back and hold your legs out in front six inches off the ground) 3x30 seconds.

Alright so that’s a pretty generic work out. There’s cardio, a little bit of legs, and a lot of abs. You can use this as a template for future exercises and add in reps/sets as you go.

Alright now for the reward:

Peanut Butter Protein Bites
¾ cup peanut butter
¼ cup honey
1 scoop of vanilla whey protein
½ cup dry oats
½ cup mini chocolate chips

Mix all the ingredients together in a large bowl until they get hard enough to roll into balls. Then put them in the fridge! Enjoy :)

Raspberry Protein Smoothie

I’m gonna share my favorite recipe for a healthy and tasty raspberry smoothie with some serious ass protein! It can be used to Replace on of your meals. or right after a workout.

Contains: Bananas and  Almonds for those who are allergic

You will need: 

1 Scoop of Vanilla Whey Protein

1 Cup of Vanilla Greek Yogurt

1 Cup of Almond Milk

1 Teaspoon of Raw Honey

½ Cup of Frozen Raspberries

1 Banana cut up into chunks

1 Handful of Ice Cubes.

At Least 40- 50G protein, less than 500 Calories (Depending on your Whey Protein)


1.) Put the Greek Yogurt and Whey protein first so when blending it will be under everything else and won’t fly all over the top of the blender like an asshole. 

2.) Throw everything else in and throw the ice in last. Blend until no ice chunks are visible in the blender and pours smooth.

Minimum wage jobs are **HARD**

The hardest work I’ve ever done has been for the least amount of money.  Luckily it was only for short periods of time, but I can’t imagine facing that kind of work for pennies for the rest of my life and then having to ask the government to help me make ends meet while my body hurts and my spirit is damn near broken at working 40 hours and not being able to support a family.

I’ve only had two truly difficult jobs in my entire life.  The first was before my freshman year of college when I needed a summer job and my parents bet me that I couldn’t handle manual labor.

(Looking back, this was the period where we were supposedly trying to rebuild our relationship after my coming out in junior high went so badly and here they go basically telling me I was too much of a sissy to do blue collar work.  Shady shady old Black people…)

Keep reading

Protein amazeballs recipe

  • ½ cup natural, unsweetened nut or seed butter 
  • 3 tablespoons agave or sugar free syrup 
  • 1/8 teaspoon fine sea salt
  • 2/3 cup lightly packed all-natural, sweetened vanilla whey protein powder
Coatings (optional):
  • Miniature semisweet chocolate chips or cacao nibs
  • Unsweetened, natural cocoa powder
  • Unsweetened flake or shredded coconut, plain or toasted
  • Finely chopped toasted or raw nuts 
  • Toasted or raw seeds, sesame, chia, pepitas, hemp hearts, sunflower
  • Finely chopped dried fruit 
  • Matcha powder
  • Quick-cooking rolled oats


1. Mix the nut or seed butter, honey, and salt in a medium bowl. Add the protein powder, stirring until completely combined (mixture will be firm like an olympic booteh).

2. Protein powders vary in  dryness so if the mixtures too wet, add a bit more protein powder, or some ground oats or flaxseed meal, till the mixture magics into dough. If the mixture seems too dry, add some milk of choice or water.

3. Scoop about 1 ½ tablespoons of the mixture into hands and shape into 1-inch amaze-balls.

4. have a party and roll them amazeballs in the toppings you choose, press and adhere them on well and store in an airtight container

will last  1 week FREEZER: 3 months in airtight container; thaw 15 minutes


  • CHOCOLATE PEANUT BUTTER PROTEIN BALLS:Peanut butter for the nut butter and chocolate protein powder instead of vanilla. Add 1 ½ tablespoons unsweetened, natural cocoa powder and 1 ½ tablespoons water along with the sweetner.
  • MOCHA JAVA BALLS:Chocolate protein powder in place of the vanilla . Add 2 teaspoons instant espresso powder, dissolved in 2 teaspoons warm water, along with sweetner.
  • GINGERBREAD PROTEIN BALLS:3 tablespoons dark molasses for the sweetener and  1/2 teaspoon ground cinnamon, ¼ teaspoon ground ginger, and 1/8 teaspoon ground cloves along with the protein powder.
  • SNICKERDOODLE PROTEIN BALLS:Add ¾ teaspoon ground cinnamon and 1/8 teaspoon ground nutmeg with the protein powder + 3 tablespoons chopped raisins to the dough before rolling into balls. Roll the balls in finely chopped toasted pecans or walnuts.
Nutrients per ball: 109 calories, 5.8 g fat, 1.2 g saturated fat, 11 mg cholesterol, 52 g sodium, 7.2 g carbohydrate, 0.7 g fiber, 5.6 g sugar, 7.9 g protein


Some carrot protein balls I made. They tasted amazing thanks to the new caramel flavored whey protein I bought on sale yesterday!

Ingredients for 9-10 balls:
- ¼ cup baby food carrot puree
- 1/3 cup chick peas (garbanzo beans)
- ½ cup vanilla or caramel flavored protein powder 
- ¼ cup coconut flour
- ½ teaspoon cinnamon
- ½ cup oats

Directions: Mix everything together in a food processor except oats. Add oats to the mixture en form balls. Store them in the fridge. Estimated nutritional facts per serving of 3 balls: 19g of protein, 15g of carbs, 3g of sugar, 4g of fat 

Blueberry breakfast bar!


2 cups old fashioned oats
1 cup slivered almonds
4 tablespoons honey
1 tablespoon coconut oil
1 teaspoon kosher salt
1½ teaspoon cinnamon
2 bananas
1½ teaspoons vanilla
1 scoop Vanilla Whey Protein

½ cup old fashioned oats
¼ cup slivered almonds
¼ cup pumpkin seeds
1 cup fresh organic blueberries
¼ cup of coconut-almond milk (or plain coconut or plain almond milk)
¼ teaspoon cinnamon

Preheat oven to 350°.
Line 9 x 9 baking pan with parchment paper, lightly grease with coconut oil
Add all ingredients in to food processor until completely combined and wet, this may take several minutes.
Pour into prepared pan and smooth out with off set spatula until evenly spread.
Bake for 8-10 minutes.

Combine ingredients in medium bowl and stir to combine.
Removing pan from oven, spread topping evenly over and lightly press down into base.
Bake an additional 15 minutes

Store in a refrigerator in a sealed container for one week


Perhaps you’ve heard the legend: a supernatural confection born from the ingenious combination of crunchy, creamy Oreo cookies, sweet and sultry chocolate chip cookies, and captivating, deep, dark, luscious fudge brownie. It’s almost too great to fathom. Something so sinful, so divine, it truly is the greatest testament to humankind’s arrogance. It is the boon of pregnant women, teenage potheads, and master chefs alike: it is, the slutty brownie.

If you’re anything like me, even the description of a slutty brownie is enough to make your teeth hurt and your heart race. But what if I told you that you could indulge in this marvelous treat without breaking the calorie bank? What if I told you that this slutty brownie could feed not only your heart and soul, but your muscles, too? What if I told you that eating this will save your marriage, erase your debt, and help you attain nirvana? Well that last part is only partially true, but I’m not bluffing. Besides, who needs money or a relationship when you’ve got chocolate? At any rate, these aren’t your average slutty brownies; these are advanced slutty brownies. Self-aware slutty brownies. Too-good-to-be-true slutty brownies. These brownies are high in protein and low in calories. They are “Slightly Less Slutty” brownies, and they’re about to blow your mind. Go lift something heavy, eat these, admire yourself in the mirror, rinse and repeat until you think you’re a god. 

“Slightly Less Slutty” Brownies

For the cookie base:

  • 1 16oz. can chickpeas or garbanzo beans, rinsed and drained
  • 6 tbsp vanilla whey protein powder
  • 2 large eggs
  • 2 tbsp creamy peanut butter or coconut butter
  • ¾ cup granulated sucralose, erythritol, or stevia
  • ¼ cup rolled oats
  • ½ tbsp blackstrap molasses
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • ¼ tsp salt
  • 1 oz sugar-free dark chocolate chips
  • (See footnote for recipe modifications)* 

Preheat oven to 350 degrees. Add all ingredients (minus the chocolate chips) to a large food processor and blend until there are no lumps. Stir in your chocolate chips then pour the batter into an 8x8 square baking dish that has been greased thoroughly with oil or cooking spray.

For the Oreo layer:

  • 6-8 sugar-free Oreos (or generic chocolate sandwich cookie)

Place the Oreos on top of the cookie layer. It’s okay if they sink a little.

For the brownie layer:

  • 1 16oz. can blackbeans, rinsed and drained
  • 7 tbsp vanilla or chocolate whey protein powder
  • 2 tbsp creamy peanut butter or coconut butter
  • 2 large eggs
  • 3 tbsp unsweetened cocoa powder
  • 1 cup granulated sucralose, erythritol, or stevia
  • 1 tbsp brewed espresso or 1 tsp dry instant coffee
  • 1 tbsp vanilla extract
  • ½ tsp baking powder
  • ¼ tsp salt
  • ¼ cup sugar-free dark chocolate chips
  • (See footnote for recipe modifications)*

Add all ingredients (minus the chocolate chips) to a large food processor and blend until there are no lumps. Stir in the chocolate chips, then pour over the Oreo and cookie layers in the baking dish. Bake at first for 20 minutes, then check for doneness with a toothpick. If the batter is still wet, bake for an additional 5-10 minutes, but check every few minutes to make sure that your brownies are not overdone. It’s okay if they’re a little bit gooey, as they will set up more as they cool. For this recipe, err on the side of caution. Whey protein has a tendency to dry out when baked, so you’re better off underbaking the brownies than overbaking them. Remove the brownies from the oven when they’ve reached your desired degree of doneness, and allow them to cool for a minimum of 25 minutes. Cut as many squares as you’d like, though my macros are calculated for a batch of thirteen because I don’t math well and can’t cut straight lines. For all intents and purposes, assume your batch makes 12 large squares, or 14 medium squares.

Macros per serving (out of 13): 225 calories, 18g active carbohydrates, 18g protein, 10g fat, 4g sugar.

* These brownies are slightly drier than those produced from a standard recipe due to the nature of the ingredients that compose them. To counteract this, enjoy your brownies with a schmear of jam or jelly, a dollop of greek yogurt, a scoop of whipped cream, or a drizzle of gooey peanut butter. I enjoy them as a guilt-free breakfast, and dunk the brownie into my coffee for extra moisture. Alternatively, add something like applesauce, mashed ripe banana, pumpkin puree, or dates to your base recipe for additional sweetness and to possibly provide extra moisture. I cannot vouch for these adaptations as I have not tried them myself, but please let me know if they work for you! A good starting point would be to divide one overripe banana between the two base recipes, or to add an additional ¼ cup of applesauce or pumpkin puree to each base, or to double the amount of peanut butter used in each (just be aware that this will increase calorie and fat content.) If for any reason you try these modifications and the recipe doesn’t work out, please don’t blame me :) Happy baking!

Makes 2 Muffins

Crumble 1 Snack Size Cookie (I used a Cookie Department SnapBack Ginger Cookie). Spoon crumbles into foil muffin molds and press down.

In a bowl, mix well:
1 Large Egg White
2 TB Cream Cheese (softened)
2 TB Greek Yogurt
½ Scoop Vanilla Whey Protein Powder
1 teaspoon Coconut Sugar (or your favorite sweetener)

Pour into molds.
Bake on 350 degrees for 25 minutes.
Turn temperature down to 325 and bake for another 25 minutes.

**ChefTiffy Tip**
Use a flavored Greek yogurt - pumpkin pairs well with the Ginger cookie crust