by Tosha Stafford | Feb 10, 2019 | Breakfast, Challenge Approved, Low Carb, Meal Prep, Soft Food Phase
Crustless Quiche
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 12 servings
Calories 54 kcal
- 1.5 cups liquid egg whites
- 12 TBSP ham, diced
- 12 tsp shredded cheese
Preheat oven to 350 degrees
Spray muffin pan with non-stick spray. (I use the brownie pan from Pampered Chef for my meal prep).
Fill each compartment 3/4 full with egg whites.
Next, add 1 TBSP diced ham and 1 tsp shredded cheese to each compartment.
Bake for about 15 minutes or until done.
Be creative with the recipe to add a variety of meats and vegetables.
Sodium: 265mgCalcium: 40mgVitamin A: 50IUSugar: 1gPotassium: 48mgCholesterol: 13mgCalories: 54kcalSaturated Fat: 1gFat: 2gProtein: 7gCarbohydrates: 1gIron: 0.2mg
by Tosha Stafford | Jan 7, 2019 | Dessert, Soft Food Phase
Rocky Road Protein Pudding
Prep Time 5 mins
Total Time 1 hr 5 mins
Servings 4 1/2 cup servings
Calories 265 kcal
- 1 box Sugar Free Chocolate Pudding
- 16 ounces chocolate premier protein
- 4 ounces peanuts
- 4 ounces mini marshmallows
In bowl, beat chocolate pudding mix and protein with whisk for 2 minutes.
Pudding will be soft set in 5 minutes.
Once set, portion out into 4 (1/2 cup) servings.
Once set, top with 1 ounce peanuts and 1 ounce mini marshmallows and serve.
Sodium: 467mgCalcium: 200mgVitamin C: 7.4mgVitamin A: 450IUSugar: 1gFiber: 4gPotassium: 366mgCholesterol: 7mgCalories: 265kcalMonounsaturated Fat: 7gPolyunsaturated Fat: 5gSaturated Fat: 2gFat: 15gProtein: 19gCarbohydrates: 15gIron: 3.8mg
by Tosha Stafford | Sep 29, 2018 | Dessert, Puree Stage, Soft Food Phase
This definitely satisfies a chocolate craving without the guilt!
Protein Cheesecake Mousse
Prep Time 5 mins
Total Time 5 mins
Servings 1 serving
Calories 170 kcal
- 1/2 cup 2% cottage cheese
- 1/2 scoop chocolate protein powder
- 1 tbsp unsweetened cocoa powder
- 2-4 packets splenda or sweetener of choice
Place everything in a food processor and blend/mix for about 2-3 minutes, or until cottage cheese reaches an airy-mousse like consistency. Serve immediately, or chill in the fridge in a covered container!
Sodium: 430mgCalcium: 150mgVitamin A: 200IUSugar: 5gFiber: 2gPotassium: 90mgCholesterol: 15mgCalories: 170kcalSaturated Fat: 2gFat: 3gProtein: 27gCarbohydrates: 8gIron: 0.2mg
Keyword chocolate, cottage cheese, low carb, protein
by Tosha Stafford | Sep 29, 2018 | Dessert, Puree Stage, Soft Food Phase
Protein Pumpkin Mousse
Prep Time 5 mins
Total Time 5 mins
Servings 2 1/2 servings
Calories 69 kcal
- 1 cup 2% cottage cheese
- 1/2 cup libbys pumpkin puree
- 1/2 tsp pumkin spice
- 3-5 packets splenda or sweetener of choice
Place everything in a food processor and blend/mix for about 2-3 minutes, or until cottage cheese reaches an airy-mousse like consistency. Serve immediately, or chill in the fridge in a covered container!
Sodium: 177mgCalcium: 60mgVitamin C: 1.7mgVitamin A: 4950IUSugar: 4gFiber: 1gCholesterol: 5mgCalories: 69kcalSaturated Fat: 1gFat: 1gProtein: 7gCarbohydrates: 7gIron: 0.4mg
Keyword cottage cheese, creamy, dessert, low carb, protein
by Tosha Stafford | Sep 22, 2018 | Dessert, Soft Food Phase
Sweet Potato Protein Brownies
Prep Time 30 mins
Cook Time 15 mins
Total Time 45 mins
Servings 12 servings
Calories 133 kcal
- 1.5 cup mashed sweet potatoes cool before mashing
- 5 Tbsp hershey's special dark cocoa 100% cocoa
- 3 scoops protein powder vanilla or chocolate
- 1 large egg
- 1/4 cup walden farms maple or chocolate syrup sugar free maple syrup can be substitutued
- 1 tsp vanilla
- 1 tsp baking soda
- 1/2 cup Peanut Butter
- 1/2 cup pb2
Preheat over to 350 degrees.
Mix all ingredient together and portion out in 1/4 cup serving sizes into a greased muffin pan. I used Wilton or Pampered chef brownie pan.
Cook approx 15-17 minutes at 350 degrees or until toothpick comes out clean. Do not overcook or they will turn rock hard from the protein powder.
Refrigerate!
Sodium: 210mgVitamin A: 40IUSugar: 2.9gFiber: 2.9gPotassium: 64.6mgCholesterol: 23.5mgCalories: 133kcalSaturated Fat: 1.1gFat: 5.5gProtein: 10.1gCarbohydrates: 14g
Keyword chocolate, protein, sweet potatoes
by Tosha Stafford | Sep 22, 2018 | Challenge Approved, Side Dish, Soft Food Phase
Cinnamon Roasted Sweet Potatoes
Servings 1 serving
Calories 86 kcal
- 1 small sweet potato
- 1 tsp cinnamon
Preheat over to 375 degrees
Dice sweet potato into cubes.
In a large bowl, combine sweet potatoes and toss to coat.
Dump potatoes onto a oil coated cooking sheet and roast for 25-30 minutes stirring haft though cooking.
Sodium: 55mgCalcium: 30mgVitamin C: 3.3mgVitamin A: 14200IUSugar: 4gFiber: 3gPotassium: 337mgCalories: 86kcalMonounsaturated Fat: 0.001gPolyunsaturated Fat: 0.01gSaturated Fat: 0.02gFat: 0.1gProtein: 2gCarbohydrates: 20gIron: 0.5mg
