Category: Protein

Vega Apple Pie Smoothie 

This absolutely amazing smoothie recipe is sponsored by my good friends Vega and Silk ! 

I was tasked to #BuildABetterSmoothie with minimal ingredients and wicked yummy taste. SO I DID! 

We had some apples that were picked from a local orchard so I knew it had to be Apple Pie flavored! 

You will need 

1 Apple peeled and diced

1 scoop Vega vanilla protein powder

1 cup Silk unsweetened Almond Milk

2 graham crackers 

Dash of Apple Pie spice 

Put everything into a blender and go ​

I topped it with coconut whip and a little crushed graham cracker!

Enjoy , now go Build Your Better Smoothie with Vega and Silk- get creative! 

Hey – look at my balls , protein balls !

Tee hee , I’ve made these before and tonight I whipped them up in like 5 min . They make a great grab and go breakfast or easy post workout snack . 

You will need

4 scoops Protein powder – I used chocolate 

6 big tbsp of Peanut or Any nut butter

2tsps Ground flaxseeds

2 tbsp Unsweetened Coconut 

2 tsp butterscotch chips 

2 big tsps of unsweetened cocoa powder 

2 cups of large flake oats

1 cup of water 

In a large bowl add the oats, flax,coconut,butterscotch chips, cocoa

Then add in protein powder and peanut butter

Mix well 

Roll into balls and refrigerate or freeze . 

These make a great breakfast when washed down with a Vega shake for on the go yummieness! 

GNC Total Lean no bake Protein Bars!

These no bake protein bars are so easy to make and taste so good! Now I love my Quest bars but sometimes a girl just has to go all natural , sort of!
GNC Total Lean (Peppermint Mocha)
No bake protein bars !!!

2 cups quick oats
2 c water
6 tbsp natural pb
2 tbsp cocoa powder
1/2 c mint chips
1/4 c ground flaxseeds
2 splashes torani / Davinci syrup – I used peanut butter or you can just use vanilla extract
4 scoops protein powder – I used GNC Total Lean Peppermint Mocha
1/2 c unsweetened shredded coconut

Mix together and put in 8/8 parchment lined dish and freeze


Add everything in a big bowl


Mix it well ,then place wax or parchment paper in a 9 x 13 pan

Scoop mixture into pan


Now put it in the freezer until they are frozen , but not hard enough that you can’t cut it into bars.


Cut and wrap each individual bar in either foil or plastic wrap


Place in a freezer ziplock bag


Put back into the freezer and grab and go ! Now these are messy gooey bars so it’s best to eat them really cold! Finger licking good!

Sugar Free Protein Caramel Frappacino

As you all know- I love Starbucks! I’m usually a pretty cheap date too because I just usually get a grande blonde or pike roast, nothing fancy shmancy! However, I love me a Frappe on a hot day! Yesterday was one of those days

This was a sugar free Mocha frappe with light whip, coming in at a whopping $6 plus bucks! Oh hell no, that is just way too much for this chick! So I decided to create my own and add some protein to it as well, hence the SF Protein Caramel Frappe was born!

Here is what went in it
1 scoop vanilla egg protein( use whatever)
Ice – handful or more
1 pkg of Starbucks Via coffee
5 Pumps of Sugar free Davinci Caramel flavoring
1 1/2 cups of unsweetened coconut milk
Smuckers sugar free caramel Sundae syrup

Now I like mine thick so I made sure there was lots of ice

Dump everything into the blender was whizz up on high!

Pour into a glass (I always save my Bux cups) and top with the Caramel Sundae Syrup!


No whip even!

So I’m sorry Starbucks, I love you for your coffee but I will be making these frappe’s at home from now on!

Lets talk Protein Recovery!

There is so much talk out there in the big land of the World Wide Web in regards to Recovery Shakes and Protein.

Lets open up a discussion on said topic! I know I will get a few responses to this one.

Here’s a link to one idea of recovery shakes from Livestrong

I always always drink my protein immediately after I work out, I’m taking I haven’t even caught my breath and I’m chugging back my drink!

During my workouts I use this


Here’s a link from as to the Role BCAA’s play

There are so many kinds of protein out there and I really believe it’s a choice to drink it, but it’s definitely a benefit. I have tried every kind of powder available to mankind. I have lactose intolerance so Whey powders are out for me! What I do love , and I mean love is this


GNC 100% Egg Protein in either Chocolate or Vanilla ! This stuff is so good, I mix it up in my shaker bottle with 8 oz of water and down the hatch it goes!

Here’s another interesting read on the importance of Protein post workout

I am by no means an expert on fitness or nutrition and I highly suggest you seek out what is best for your work out program.

The drinks I consume are ones that fuel me the best and ones I can drink without gagging!

Let me know what your favorite sources of post workout protein are?

Lets TALK 🙂

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