Macros: ~200 cal | 40g protein

Ingredients:

• 1 scoop chocolate or vanilla whey
  
  

• 1 tbsp coconut flour (optional for texture)
  
  

• 1/4 cup egg whites
  
  

• Dash of baking powder
  
  

• Water to mix

Instructions: Mix all Ingredients and microwave in a mug or ramekin for 30–45 seconds.

Makes: 1 serving
Prep time: 5 min
Chill time: 30+ min
Macros (per serving):

• Calories: 135

• Protein: 21g

• Carbs: 5g

• Fat: 3g

Ingredients

• ½ scoop chocolate whey or casein protein powder 

• 2 tbsp low-fat cottage cheese or Greek yogurt 

• 2 tbsp Fairlife milk (or almond milk) 

• 1 tsp unsweetened cocoa powder 

• Dash of vanilla extract

• Stevia or monk fruit, to taste

• Optional topping: sprinkle of sea salt or 1 tbsp sugar-free whipped cream – 5 cal

Instructions

1. Blend or whip:
   Combine all ingredients in a blender or small food processor. Blend until smooth, thick, and fluffy.

2. Chill:
   Transfer to small jars or ramekins and refrigerate for at least 30 minutes to set into a mousse-like texture.

3. Serve:
   Top with whipped cream or a pinch of sea salt for a rich, balanced flavor.

Pro Tips

• For an extra protein boost, add ½ scoop collagen or 1 tbsp egg white protein + splash of water — it still fits the macros.

• Want it thicker? Add a spoonful of cottage cheese or casein protein instead of whey.

• These keep up to 3 days in the fridge — perfect for quick, guilt-free desserts.

Makes: 3 bites
Prep time: 5 min
Chill time: 15+ min
Macros (per bite):

• Calories: 130

• Protein: 20g

• Carbs: 4g

• Fat: 3g

Total batch: 390 cal, 60g protein

Ingredients

• 1 scoop vanilla protein powder 

• 2 tbsp PB2 (powdered peanut butter) 

• 1 tbsp unsweetened applesauce or Greek yogurt 

• 1–2 tsp almond milk or water (just enough to mix)

• Dash of vanilla extract

• Pinch of salt

• Stevia or monk fruit, to taste

• Optional: 5g mini chocolate chips (Lily’s or stevia-sweetened)

Instructions

1. Mix:
   Combine protein powder, PB2, applesauce (or Greek yogurt), vanilla, salt, and sweetener in a bowl.

2. Add liquid:
   Slowly add almond milk or water until a dough forms — thick, but rollable.

3. Shape:
   Roll into 3 small balls and place on parchment paper.

4. Chill:
   Refrigerate for at least 15 minutes, or freeze for a firmer, cookie-dough texture.

Pro Tips

• For extra flavor, add a sprinkle of cinnamon or crushed peanuts on top.

• These are great pre- or post-workout snacks — high protein, low sugar.

• Store in the fridge up to 5 days or freeze up to 2 months.

Makes: 1 large cookie
Prep time: 5 min
Cook time: 7–9 min
Macros (per cookie):

• Calories: ~140

• Protein: ~20g

• Carbs: ~7g

• Fat: ~4.5g

Ingredients

• 1 scoop vanilla or chocolate whey protein 

• 1 tsp PB2 or almond flour 

• 1 tbsp egg whites 

• 1 tsp almond milk (or water)

• Dash of vanilla extract

• Pinch of baking powder

• Stevia or monk fruit, to taste

• Optional: 5g Lily’s chocolate chips 

Instructions

1. Preheat oven to 350°F and line a small baking sheet with parchment paper.

2. Mix the dough:
   Combine all ingredients in a bowl. Add tiny splashes of almond milk or water as needed until a thick dough forms.

3. Shape:
   Press into a cookie shape on the parchment paper.

4. Bake:
   Bake for 7–9 minutes, until golden and set.

5. Cool:
   Let cool completely — it will firm up as it sits.

Pro Tips

• Make a batch of 4–6 and store in the fridge or freezer for easy grab-and-go treats.

• For extra texture, mix in crushed nuts, sea salt, or a few chocolate chips.

• To keep it soft, slightly underbake and cool on the tray.