PEPT PROTEIN RECIPES

PEPT PROTEIN RECIPES

Why Should You Have A Good Amount Of Protein In Your Diet? I m glad you asked Basically as you exercise your muscles become damaged, proteins are the muscles building blocks and are used to repair those damaged muscles so if you don t have enough you will severe hamper your ability to recover and build stronger more efficient muscles. The problem most people have is that foods high in protein are often expensive and / or require a lot of preparation. We created this booklet to help you with having easy access to high protein snacks so you re muscles never have to be left starving and you can get the maximum benefit from all of your hard work PEPT PROTEIN RECIPES Protein Shake Recipe 1. 1 scoop PEPT Protein Powder (works best with vanilla); 2. A handful of blueberries; 3. 3/4 cup or whatever of oats depending on how much training; 4. Some Chia Seeds; 5. 2 frozen bananas; and 6. A cup of flittered water...blend it! You can add other things as desired (Note* If you don't want carbs skip the oats, but that's what gives you energy plus it's more filling). Chocolate Protein Smoothie 1. 1 cup milk (lowfat) 2. ¾ cup vanilla extract or ¾ cup plain yogurt (1 cup for a thicker drink) 3. 1 banana (cut into slices) 4. 1 tablespoon peanut butter 5. 1 scoop protein powder (Choc if using plain milk, vanilla if using choc milk) 2

6. ¼ cup ice (crushed) Put all ingredients into a blender and mix. Berry Blast Protein Shake 1. ¾ cup berries (frozen, blueberry raspberry blackberry strawberry or mixed berry or ¾ cup fresh, blueberry raspberry blackberry strawberry or mixed berry) 2. ½ cup vanilla yogurt (organic) 3. ½ banana 4. ½ cup fruit juice (cold, blueberry or white grape) 5. 1 tbsp wheat germ 6. 1 scoop whey protein powder (vanilla) Put ingredients in a food processor or blender and pulse until it is your desired consistency. For a thicker shake or if you use fresh berries add a few ice cubes. Coconut Almond Protein Bars 1. 1½ cup shredded coconut; 2. 1½ish scoops of protein powder; 3. 1 cup almond meal or almonds blended to meal; 4. ¼ cup almond milk (put in slowly, add just enough to make into bars and put into fridge for a while; and 5. Melt chocolate (Sugar free or dark) and coat -- put back in the fridge until chocolate sets then into the freezer and within 24hrs they go hard. Yoghurt & Protein Powder 1. Mix greek yoghurt with chocolate protein powder and pop it in the freezer for a while. Tastes like cheesecake! 3

Almond Joy Bake 1. 1 cup unsweetened almond milk 2. ½ cup oats 3. 2 tablespoons walden chocolate syrup 4. 1 tablespoon unsweetened coconut 5. A scoop of chocolate protein powder 6. 2 tablespoons sliced almonds 1. Preheat oven to 150 degrees Celsius 2. Spray a glass baking dish with baking spray 3. Mix all ingredients together and transfer to baking dish 4. Bake for 30 mins or until knife put to centre comes out clean Chocolate Protein Balls 1. 1/2 cup protein powder (plain or vanilla) 2. 1/4 cup of raw cacao powder 3. 10 fresh dates, seeds removed 4. 4 tbsp coconut oil/nut butter (or mixture of both) 5. Shredded or desiccated for rolling in Throw all ingredients in to your food processor and blend thoroughly to combine. If the ingredients are a little dry just add a little bit (2 tsp) of warm water and blend again. I know when it s the right consistency as it all groups into one big lump. Then roll into little balls and then into the coconut. Makes between 12-15 balls. Store in fridge. 4

Chocolate Protein Cupcakes 1. 1 cup unsweetened apple sauce 2. 1 banana 3. 1 teaspoon vanilla extract 4. 1 egg 5. 1 tablespoon honey (or your favourite sweetener to your own taste) 6. 1 cup (100g) whole wheat flour or oat flour 7. 1 scoop (¼ cup) vanilla or chocolate protein powder 8. ¼ cup of cocoa 9. 1 teaspoon baking powder 10. 1 teaspoon salt Mix wet ingredients (egg, baby food, honey, vanilla, mashed banana) together. Mix dry ingredients (flour, baking powder, salt, cacao powder, protein powder) together. Mix everything together. Cook for 20-25 minutes at 230 degrees Celsius. Protein Macaroons 1. 1 cup almond flour 2. 4 egg whites 3. 1 tablespoon stevia (herb) - used as a sweetener and sugar substitute 4. 1 tablespoon vanilla extract For the filling 1. ¼ cup vanilla or chocolate protein powder 2. 2 tablespoons casein protein powder 3. ¼ cup coconut milk Whisk the egg whites with a pinch of salt to stiff peaks. Incorporate almond flour, stevia and vanilla extract. Pipe small rounds of the macaroon mixture onto a non- 5

stick baking sheet. Put in the oven for 15 minutes at 180 degrees Celsius. Remove from the oven and cool. Meanwhile, make the filling. In a bowl, beat the vanilla or chocolate protein powder, casein and coconut milk until light and fluffy (used to sandwich pairs of macaroons together). Weightlifter s Protein Cookies 1. 150 mls protein powder (favourite flavour but chocolate works) 2. 100 mls rolled oats 3. 100 mls muesli 4. 3 tablespoons olive oil (canola) 5. 2 tablespoons honey 6. 100 mls milk (water) 7. 2 tablespoons cocoa powder (optional) Mix all of the ingredients. Use about a tablespoon of mixture per cookie, pat down. Bake for about 10 minutes - 200 degrees Celsius oven. The Benefits Of Having PEPT Protein In Your Diet - Your muscles will recover faster (less soreness yay!) - It s quick and easy so you don t need to skip meals ever again! - Not skipping meals means your body becomes better at burning energy! - Low in sugar unlike many protein powders. - Get rewarded with our loyalty program every 7 th bag is FREE. - Protein fills you up longer so you won t feel so hungry all the time. - Make healthy snacks with it just ask us for a recipe book - Best of all it tastes great on milk or water! Grab a bag of PEPT Protein today just $1.42 per serve if you purchase 1 kg or $1.18 per serve if you purchase 3 kg. You can either drop into the gym or pick one up at your next bootcamp session wherever it is 6

Recovery Rice Crispies 1. 1 ½ cups Rice Krispies cereal 2. 1 ½ tbsp. honey 3. 2 tbsp. reduced fat butter 4. ½ cup oatmeal 5. ½ tsp. vanilla extract 6. 2 scoops vanilla protein powder. Preheat oven to 325 F. Lightly coat a 9x9 baking pan with cooking spray. Mix all the ingredients together in a large bowl, then scoop onto the baking pan. Cook for 10-15 minutes or until the mixture is crisp. Protein Peach Surprise 1. 1 cup peaches 2. ¼ cup fat free cream cheese 3. ¼ tsp cinnamon 4. ½ scoop protein powder (vanilla or chocolate) Mix cream cheese, cinnamon and protein powder together in a small bowl. Preheat oven to 500 F, letting the peaches cook for 8-10 minutes. Add the peaches to the top of the protein mixture and enjoy. 7

The World s Easiest Pancake 1. 1 scoop flavoured protein powder of your choice 2. Water Place protein powder in a bowl and add just enough water that the mixture has a consistency similar to pancake batter (it should be slightly lumpy). Pour the mixture onto a non-stick skillet on medium heat. Cook 1-2 minutes on each side. Cinnamon Protein Apples 1. 3 large Fuji apples 2. 1 tbsp. cinnamon 3. 1 scoop vanilla protein powder Slice apples and place them into a sealable plastic bag. Pour cinnamon and protein powder into the bag. Shake vigorously, plate and serve. No-Bake Peanut Butter Chocolate Cookies 1. 1 cup natural peanut butter 2. 1 cup organic quick cooking rolled oats 3. ½ cup raw honey 4. 1 cup chocolate protein powder Combine peanut butter, honey, oats and chocolate protein powder in medium bowl. Mix well. Roll 24 balls, each the size of 1 tbsp. Flatten each slightly so it takes on the shape of a cookie. No baking is needed. 8

Easy Vanilla Protein Cheesecake 1. ½ or 1 scoop vanilla protein powder 2. ½ cup fat free cream cheese 3. 4 tsp. sugar (or sweetener/unsweetener of your choice) 4. 2 tsp. milk Mix everything together thoroughly in a bowl and eat as is. Super Protein Jelly 1. 1 scoop flavoured protein powder of your choice 2. 1 package sugar free Jelly (any flavour) Make Jelly, following the directions on the box. Just before you ve finished, add the protein powder to the mixture. Let stand and Enjoy! Blueberry Protein Parfait 1. 1 scoop of vanilla protein powder 2. 6 oz. yogurt 3. ½ cup blueberries Mix protein powder and yogurt together in a glass. Add blueberries into the mix. 9

The Benefits Of Having PEPT Protein In Your Diet - Your muscles will recover faster (less soreness yay!) - It s quick and easy so you don t need to skip meals ever again! - Not skipping meals means your body becomes better at burning energy! - Low in sugar unlike many protein powders. - Get rewarded with our loyalty program every 7 th bag is FREE. - Protein fills you up longer so you won t feel so hungry all the time. - Make healthy snacks with it just ask us for a recipe book - Best of all it tastes great on milk or water! Grab a bag of PEPT Protein today just $1.42 per serve if you purchase 1 kg or $1.18 per serve if you purchase 3 kg. You can either drop into the gym or pick one up at your next bootcamp session wherever it is 10