Chocolate Raspberry Mousse

Prep 5 min · Cook 0 min · Serves 1

Thick, whipped Greek yogurt with cocoa and thawed raspberries folded through. Tastes like a chocolate-covered raspberry.

Ingredients

• Nonfat Greek yogurt (250g)
• Unsweetened cocoa powder (1 tbsp)
• Frozen raspberries, thawed (100g)
• Vanilla extract (1/2 tsp)
• Zero-calorie sweetener (to taste)

Instructions

1. Whisk the yogurt, cocoa, vanilla, and sweetener for a full minute, until smooth and slightly fluffy.
2. Fold in the thawed raspberries, leaving some whole and mashing some into the yogurt.
3. Eat right away, or chill for 20 minutes for a firmer texture.

Macros

Whole Dish

Per Serving

218 calories, 28g protein, 2.4g fat, 24.2g carbs, 8.3g fiber, 13.4g sugar

Per Ingredient (Whole Dish)

Nonfat Greek yogurt — 148 cal · 25.8p · 1f · 9c · 0 fiber Unsweetened cocoa powder — 12 cal · 1p · 0.7f · 3c · 1.8 fiber Frozen raspberries, thawed — 52 cal · 1.2p · 0.7f · 11.9c · 6.5 fiber Vanilla extract — 6 cal · 0p · 0f · 0.3c · 0 fiber Total — 218 cal · 28p · 2.4f · 24.2c · 8.3 fiber

Black Bean Brownie Bites

Prep 5 min · Cook 18 min · Serves 1

Blender brownie bites made from black beans, whey, and cocoa. Makes four mini muffin-size bites.

Ingredients

• Canned black beans, drained and rinsed (125g)
• Vanilla whey protein (1 scoop (30g))
• Egg (1 large)
• Unsweetened cocoa powder (2 tbsp)
• Baking powder (1/2 tsp)
• Vanilla extract (1/2 tsp)
• Zero-calorie sweetener (to taste)

Instructions

1. Heat the oven to 350°F and grease four muffin cups.
2. Blend everything until completely smooth, adding a tablespoon or two of water only if the batter is too thick to pour.
3. Divide the batter among the muffin cups and bake for 15-18 minutes, until set in the center.
4. Cool for 5 minutes. They firm up as they cool.

Macros

Whole Dish

Per Serving

328 calories, 39g protein, 8.2g fat, 29g carbs, 11.1g fiber, 2.9g sugar

Per Ingredient (Whole Dish)

Canned black beans, drained and rinsed — 105 cal · 6.7p · 0.5f · 19c · 7.5 fiber Vanilla whey protein — 120 cal · 24p · 1.5f · 3c · 0 fiber Egg — 72 cal · 6.3p · 4.8f · 0.4c · 0 fiber Unsweetened cocoa powder — 24 cal · 2p · 1.4f · 5.8c · 3.6 fiber Baking powder — 1 cal · 0p · 0f · 0.5c · 0 fiber Vanilla extract — 6 cal · 0p · 0f · 0.3c · 0 fiber Total — 328 cal · 39p · 8.2f · 29c · 11.1 fiber

Pumpkin Pie Yogurt

Prep 5 min · Cook 0 min · Serves 1

Greek yogurt, canned pumpkin, and chia with pumpkin pie spice. Tastes like the filling without the crust.

Ingredients

• Nonfat Greek yogurt (200g)
• Canned pumpkin puree (120g)
• Chia seeds (1 tbsp)
• Pumpkin pie spice (1 tsp)
• Zero-calorie sweetener (to taste)

Instructions

1. Stir the pumpkin, pie spice, and sweetener into the yogurt until evenly combined.
2. Stir in the chia seeds.
3. Let it sit for 10 minutes so the chia thickens it, or refrigerate overnight.

Macros

Whole Dish

Per Serving

233 calories, 24.3g protein, 5.7g fat, 24g carbs, 9g fiber, 11g sugar

Per Ingredient (Whole Dish)

Nonfat Greek yogurt — 118 cal · 20.6p · 0.8f · 7.2c · 0 fiber Canned pumpkin puree — 41 cal · 1.3p · 0.4f · 9.7c · 3.5 fiber Chia seeds — 68 cal · 2.3p · 4.3f · 5.9c · 4.8 fiber Pumpkin pie spice — 6 cal · 0.1p · 0.2f · 1.2c · 0.7 fiber Total — 233 cal · 24.3p · 5.7f · 24c · 9 fiber

Chickpea Cookie Dough

Prep 5 min · Cook 0 min · Serves 1

Blended chickpeas, whey, and powdered peanut butter with a few chocolate chips. Eat it with a spoon.

Ingredients

• Canned chickpeas, drained and rinsed (130g)
• Vanilla whey protein (1 scoop (30g))
• Powdered peanut butter (2 tbsp (12g))
• Whole milk (2 tbsp (30ml))
• Vanilla extract (1/2 tsp)
• Dark chocolate chips (1 tbsp (12g))

Instructions

1. Blend the chickpeas, whey, powdered peanut butter, milk, and vanilla in a food processor until a thick, smooth dough forms, scraping down the sides as needed.
2. Stir in the chocolate chips.

Macros

Whole Dish

Per Serving

390 calories, 38.2g protein, 9.8g fat, 38.3g carbs, 7.5g fiber, 11.1g sugar

Per Ingredient (Whole Dish)

Canned chickpeas, drained and rinsed — 125 cal · 6.5p · 2f · 21c · 5.5 fiber Vanilla whey protein — 120 cal · 24p · 1.5f · 3c · 0 fiber Powdered peanut butter — 60 cal · 6p · 1.5f · 5c · 1 fiber Whole milk — 19 cal · 1p · 1f · 1.5c · 0 fiber Vanilla extract — 6 cal · 0p · 0f · 0.3c · 0 fiber Dark chocolate chips — 60 cal · 0.7p · 3.8f · 7.5c · 1 fiber Total — 390 cal · 38.2p · 9.8f · 38.3c · 7.5 fiber

PB Protein Chia Pudding

Prep 5 min · Cook 0 min · Serves 1

Make-ahead chia pudding with whey and powdered peanut butter whisked into the milk.

Ingredients

• Whole milk (180ml)
• Vanilla whey protein (1 scoop (30g))
• Powdered peanut butter (2 tbsp (12g))
• Chia seeds (2 tbsp)
• Vanilla extract (1/2 tsp)

Instructions

1. Whisk the whey and powdered peanut butter into the milk first so they don’t clump.
2. Add the chia seeds and vanilla and whisk again.
3. Refrigerate for at least 2 hours, ideally overnight, stirring once after 10 minutes to prevent clumping.

Macros

Whole Dish

Per Serving

435 calories, 40.4g protein, 17.6g fat, 29g carbs, 10.6g fiber, 12g sugar

Per Ingredient (Whole Dish)

Whole milk — 113 cal · 5.8p · 6f · 8.9c · 0 fiber Vanilla whey protein — 120 cal · 24p · 1.5f · 3c · 0 fiber Powdered peanut butter — 60 cal · 6p · 1.5f · 5c · 1 fiber Chia seeds — 136 cal · 4.6p · 8.6f · 11.8c · 9.6 fiber Vanilla extract — 6 cal · 0p · 0f · 0.3c · 0 fiber Total — 435 cal · 40.4p · 17.6f · 29c · 10.6 fiber

Banana PB Nice Cream

Prep 5 min · Cook 0 min · Serves 1

Frozen banana blended with whey and powdered peanut butter into thick soft serve.

Ingredients

• Banana, frozen and sliced (1 medium (118g))
• Vanilla whey protein (1 scoop (30g))
• Powdered peanut butter (2 tbsp (12g))
• Chia seeds (1 tbsp)
• Whole milk (60ml)

Instructions

1. Add the milk to a blender first, then the banana, whey, powdered peanut butter, and chia.
2. Blend, stopping to scrape down the sides, until thick and smooth like soft serve.
3. Eat right away, or freeze for 20 minutes for a firmer scoop.

Macros

Whole Dish

Per Serving

391 calories, 35.5g protein, 9.7g fat, 43.9g carbs, 8.9g fiber, 20.4g sugar

Per Ingredient (Whole Dish)

Banana, frozen and sliced — 105 cal · 1.3p · 0.4f · 27c · 3.1 fiber Vanilla whey protein — 120 cal · 24p · 1.5f · 3c · 0 fiber Powdered peanut butter — 60 cal · 6p · 1.5f · 5c · 1 fiber Chia seeds — 68 cal · 2.3p · 4.3f · 5.9c · 4.8 fiber Whole milk — 38 cal · 1.9p · 2f · 3c · 0 fiber Total — 391 cal · 35.5p · 9.7f · 43.9c · 8.9 fiber

Cheesecake Cottage Cheese Bowl

Prep 5 min · Cook 0 min · Serves 1

Blended cottage cheese with lemon and vanilla, topped with blueberries and a crushed bran cereal crumble.

Ingredients

• 2% cottage cheese (200g)
• Vanilla extract (1/2 tsp)
• Lemon juice (1 tbsp)
• Zero-calorie sweetener (to taste)
• Blueberries (100g)
• Fiber One Original cereal, crushed (30g)

Instructions

1. Blend the cottage cheese, vanilla, lemon juice, and sweetener until completely smooth and creamy.
2. Spoon into a bowl and top with the blueberries.
3. Sprinkle the crushed cereal over the top right before eating so it stays crunchy.

Macros

Whole Dish

Per Serving

300 calories, 28.2g protein, 5.3g fat, 48.2g carbs, 16.4g fiber, 16.5g sugar

Per Ingredient (Whole Dish)

2% cottage cheese — 174 cal · 25.4p · 4f · 7.4c · 0 fiber Vanilla extract — 6 cal · 0p · 0f · 0.3c · 0 fiber Lemon juice — 3 cal · 0.1p · 0f · 1c · 0 fiber Blueberries — 57 cal · 0.7p · 0.3f · 14.5c · 2.4 fiber Fiber One Original cereal, crushed — 60 cal · 2p · 1f · 25c · 14 fiber Total — 300 cal · 28.2p · 5.3f · 48.2c · 16.4 fiber

Store List

• Nonfat Greek yogurt
• 2% cottage cheese
• Eggs
• Vanilla whey protein
• Powdered peanut butter
• Whole milk
• Canned black beans
• Canned chickpeas
• Canned pumpkin puree
• Chia seeds
• Frozen raspberries
• Blueberries
• Bananas
• Fiber One Original cereal
• Unsweetened cocoa powder
• Dark chocolate chips
• Pumpkin pie spice
• Vanilla extract
• Baking powder
• Zero-calorie sweetener
• Lemons