High Protein Waffle Cakes

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Hi Protein waffle cakes.  Kids love these.  Combine some regular pancake mix with and egg and protein powder.  Better yet make a few dozen and freeze them to eat later.  This is not only less expensive but you can control what is in your kids breakfast.  Simple take from the freezer, drop in the toaster and eat.

Ingredients:

2-4 Scoops of Protein Powder

1 Egg

1/2-1 Cup of Pancake Mix

8-12 oz Water

Combine all ingredients in gravy or protein shaker.  The blender bottle works fabulous for this.  A thick consistency is desired.   Pour into waffle iron and Dunzo!

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Hi Protein Strawberry French Toast Recipe-Eat by Color Style!

Strawberry French Toast

Hi protein Strawberry French Toast recipe that you can make in minutes.

 

Ingredients:

1 Scoops Beverly International Strawberry (or any flavor)

1 Whole Egg

1 TBS Butter

Light/Low Cal/ or Zero Cal Syrup

3/4 Cup Almond Milk

3 English Muffins

 

Mix egg, UMP, and almond milk in a bowl or blender bottle.  Split the English muffins.  Pour mix in a bowl and dip the muffin halves in it.  Be sure to coat both sides.  Put butter in a frying pan…or use non stick cooking spray.  Cook the muffins like you would French toast.  They are done when they are starting to get crispy.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Unboring Effortless High Protein Oatmeal-Eat by Color Style

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Unboring Effortless High Protein Oatmeal-Eat by Color Style that takes minutes to make.  Most of us need an effortless breakfast option.  Here is a high protein option that you the night before.  It is also high in fiber and no one gets enough fiber as well as anti oxidants.

Ingredients:

2 Scoops Beverly International Vanilla UMP

1/2 Cup of Quick Oats

Frozen Berries

Put 2 scoops of UMP in a plastic bowl, add the oats, and then water until you have a thick almost past consistency.  Mix in some berries.  DONE!  Place in the fridge.  Overnight the berries will melt and the oats will absorb the water.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Unboring Peanut Butter and Jelly Protein Shake-Eat by Color Style

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Unboring Peanut Butter and Jelly Protein shake.  This is even better than the PB and J you ate as a kid.  This protein shake takes moments to make and is HUGE and the yum scale.

Ingredients:

2 Scoops of Beverly International Ultimate Muscle Protein (UMP) Strawberry

8 oz of Frozen Mixed Berries with out Strawberries (black berries, blue berries, raspberries)

2 TBS Heavy Whipping Cream

1 TBS Peanut Butter

Add 2 scoops of UMP to a shaker bottle (we use and sell the blender bottle brand), add 2 TBS of Heavy Cream, pour in frozen berries.  I fill the bottle to the top with berries.  Then add water until the blender bottle if packed with berries, UMP, and water.  Shake…now it is going to be like shaking concrete.  Get a tablespoon, scoop out 1 TBS of peanut butter….mix the peanut butter into your concrete like mix.   Spend the next 10-20 minutes enjoying this high protein dessert.    This Unboring Peanut Butter and Jelly Protein Shake-Eat by Color Style is also loaded with anti oxidants and fiber from the berries.

***you can cut back on the heavy cream if you want to scale back on calories and fat!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Unboring High Protein Greek Yogurt-Eat by Color Style

IMG_3140This unboring high protein greek yogurt is a great breakfast or snack.  Not only is the high protein Greek yogurt combo fast and convenient but it tastes incredible.  So great in taste that my 3 year old will ask for this as a snack.

 

Ingredients:

1 Cup of Plain Greek Yogurt

2 Scoops of Beverly International UMP (Cookies and Creme was used here…think Oreo ummm OREOS!)

Put 1 cup of Greek yogurt in a bowl.  Add two scoops of UMP.  Mix with a spoon than add water until you have almost a soft serve ice cream consistency.  Boom Done!

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Unboring High Protein Pudding with No Carbs-Eat by Color Style

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This is a play on an old favorite of the bodybuilding community.  More specifically by Rheo Blair the father of the protein powder industry.

So what is it?  A simple, fast, and easy high protein and low carb meal.  Consider it high protein dessert with no carbs.

Ingredients”

2 Scoops Beverly International Strawberry UMP

4 TBS Heavy Whipping Cream

4 Ultra 40…Liver Tabs :-)  Kind of a throw back not added to the mix.

Put two scoops of UMP in a bowl.  Pour in the 4 TBS of Heavy Cream.  Add a bit of water.  Mix…enjoy!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * #fitworkz

Eat by Color Pumpkin Pecan Protein Cookies

 

Have that dessert and snack while staying on your Eat by Color plan.  The secret is in getting creative.  Here is a great Eat by Color Pumpkin Pecan Protein Cookie recipe.

Pumpkin Pecan Protein Cookies

  • 1/3 cup Vanilla Beverly International UMP Protein (31g)
  • 1 tablespoon coconut flour (7g)
  • 1/4 cup cooked pumpkin (62g)
  • 2 teaspoons coconut sugar (8g)
  • 1/8 teaspoon pumpkin pie spice (0.6ml)
  • a pinch of sea salt
  • 1/4 teaspoon baking powder (1.2ml)
  • 1 tablespoon chopped pecans (7
  • bake at 325 for 5 minutes

Mix all of the above.  You are looking for cookie batter consistency.  Put foil on cookie sheet, scoop cookie batter with a cookie scoop or spoon onto foil.  Bake.  Enjoy!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Eat by Color Coconut Protein Pancakes

 

High protein and high taste breakfast options are possible.  Check out this Eat by Color Coconut Protein Pancake recipe.  Even the kids will like this one.

Coconut Protein Pancakes

  • 2 scoops Beverly International UMP
  • ¼ cup Coconut Flour
  • ½ cup Coconut Milk
  • ½ cup Egg Whites
  • ½ tsp Vanilla Extract
  • 1 tsp Honey

Combine all ingredients in bowl.  Whip and mix with a fork or whisk.  You want a thick pancake consistency.  Heat frying pan or griddle and make just like you would any pancake.  Enjoy!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Eat by Color Chocolate Mocha Pudding Recipe

 

Dessert.  Normally a big no no when  you are trying to eat right.  Using a little of your imagination and some protein powder and you can indulge.  Here is a great high protein Eat by Color recipe for Chocolate Mocha Pudding.

Chocolate Mocha Pudding

  • 2 scoops of Beverly International UMP
  • ¼-1/2 cup of water
  • 3 tbsp heavy whipping cream
  • handful of coffee beans (ground or you can use coffee grounds)

Combine all ingredients in a bowl.  Mix with a spoon, chill and enjoy!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Low Carb Pumpkin Pie Protein Pudding-Eat by Color Style!

IMG_1520Low Carb Pumpkin Pie Protein Pudding is a GREAT Eat by Color seasonal dessert you CAN indulge in!

Ingredients:

Beverly International UMP Vanilla

1 Can of Pure no Sugar added Pumpkin

Pure Ground Cinnamon

Nut Meg

Pumpkin Spice

All Spice

 

Open the can of pumpkin.  Scoop half of the can into a bowl.  Add two scoops of the vanilla UMP.  Add 1 tsp of each spice (to be honest I always dash the spice until I like the taste so go by your personal preference.)  Dunzo!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Chocolate Protein and Peanut Butter Moose Poop-Eat by Color Style!

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Think outside of the protein shake.  No one says that you can not make high protein treats that are easy to make and taste great.  Take what we affectionately call “Moose Poop.”  These Chocolate Protein and Peanut Butter treats taste incredible, and yes resemble moose poop.

Ingredients:

4-5 Scoops of Beverly International UMP Chocolate

1 Cup of Slow Cook Whole Oats

1 Cup of Your Favorite Peanut Butter

1 Dash of Vanilla

1/4 Cookie Dasher (kind of like an old school ice cream scooper used to make cookies found at Bed, Bath and Beyond)

1.5 Cups of Water

Parchment Paper (not an ingredient but you will need it, I did not have any and used foil)

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Combine all ingredients in bowl.  A Kitchenaid or similar mixer will make this easier.  But you can burn some calories and use a whisk and a spoon.  Combine until oats are wet out…so no longer dry….   Cover a cookie sheet with the parchment paper, this prevents are pumpkin protein balls from sticking to the cookie sheet.  Then use the cookie dasher and scoop balls out onto the parchment paper.  Place in the freezer….lick the spoon and mixer beater parts….done.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Pumpkin Protein Balls-Eat by Color Style!

No one says that you can not make high protein seasonal treats that are easy to make and taste great.  Take the Pumpkin Protein Balls-Eat by Color Style!  These festive treats are delish and portable.

Ingredients:

4-5 Scoops of Beverly International UMP Vanilla

1-1/4 Cups of Slow Cook Whole Oats

1 Can of Pumpkin (make you get the can with no sugar added)

1 TBS of Heavy Whipping Cream

1/4 Cookie Dasher (kind of like an old school ice cream scooper used to make cookies found at Bed, Bath and Beyond)

Parchment Paper (not an ingredient but you will need it)

Combine all ingredients in bowl.  A Kitchenaid or similar mixer will make this easier.  But you can burn some calories and use a whisk and a spoon.  Combine until oats are wet out…so no longer dry….   Cover a cookie sheet with the parchment paper, this prevents are pumpkin protein balls from sticking to the cookie sheet.  Then use the cookie dasher and scoop balls out onto the parchment paper.  Place in the freezer….lick the spoon and mixer parts….done.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Healthy Protein Waffle Recipe-Eat by Color Style!

CaptureKids love these and so will you.  Healthy, protein waffles you can make at home.  Why buy them at the store?  Store bought are high in carbs, sugar, preservatives and price.  Why not teach your kids about healthy eating and get them involved in the kitchen?

 

 

 

 

Ingredients:

Beverly International UMP

Oatmeal or Pancake Batter

Strawberries

2 Eggs

Combine in a blender bottle….2 scoops of the UMP, 1 cup of the pancake batter (see box for instructions you are going to swap about half of the powder for UMP.)  Add water per box instructions.  Toss in both eggs.   Shake in the blender bottle.  You want a thick cake batter or cookie consistently poor into the waffle iron and you are done.  It is not uncommon for me to make 30 waffles and freeze most them.  Toss in the toaster and your kids have a great breakfast.

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Protein Popsicles, Eat by Color Style!

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Limits exist only in our mind.  The more creative we can get the less there are limits.  Not sure there is a place more true than when we look at food and food choices.  Sometimes it just takes a little creativity to keep eating healthy from getting boring.

Here is an example of that.  Protein popsicles.  There is no limit the options with these.  Plus…kids LOVE THEM!!!  Not only that but kids enjoy getting involved in making them.  This is a great way to start teaching kids how to make better food choices and that taste good treats don’t need to come out of a box or bag.

Recipe:

4 Scoops of Beverly International UMP (protein is NOT protein and Beverly is the Rolls Royce of the industry….tastes great….even my kids love it!)

4 TBS Heavy Whipping Cream

1 Cup Plain Greek Yogurt

Blend in a blenIMG_2769der or your favorite shaker cup.  Fill the popsycle molds and freeze.  Tomorrow you will have a great treat.   Each pair of popsycle is going to be around 200 calories and 20 grams of protein and a minimal amount of sugar. Compare this to the fat free, high in sugar store bought popsycles!

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Eat By Color Gluten Free Brownies

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Getting chocolate fingerprints on your Mustang steering wheel! Here ya go!

150g raw sweet potatoes
37g Beverly International chocolate Muscle Provider
1 tsp baking powder
2 pkts Stevia in the Raw
1 T Ghiradelli unsweetened cocoa powder
1 tsp vanilla extract
15g Ghiradelli semi-sweet chocolate chips
1/4-1/2c brewed coffee

Spray foil with cooking spray. Seal sweet potatoes & one ice cube in foil packet & bake at 400 degrees for 55 minutes (yes, they’ll burn but that’s ok – you want that caramelization). Leave sweet potatoes sealed in foil pack until they cool (keeping the moisture in the packet will help release the caramelized potatoes from the foil). I’ll prep 4 pkgs of these at a time & keep them in the fridge to make one batch of brownies each day.

Mix together baked sweet potatoes, Muscle Provider, baking powder, stevia, cocoa powder, & vanilla until blended well & no hunks of sweet potato remain. Add in enough coffee to make a pourable batter. Pour mixture into a dish sprayed with cooking oil. Sprinkle chips over the top. Put baking dish in a cold oven & set temperature for 375. Bake for apx 25 minutes.

These Brownies would be a great once a week treat! Decadent, yet not as naughty as a regular brownie!

Macros for the entire recipe:
Carbs 48g
Protein 34g
Fat 7.5g
Calories 355

Oh! Added bonus – it’s gluten free!

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

No Need to Skip Breakfast with these 5 Breakfasts in 5 Minutes!

5 Breakfasts in 5 Minutes

5 Breakfasts in 5 Minutes

 

 

I just made breakfast for the entire work week in less than 5 minutes and so can you.

A few weeks ago I saw posts on facebook for cold oatmeal that you made in the fridge over night.  This is something I had done years ago as it is a great way to have fast, easy meals ready to go when you get up in the morning.  The problem with what I was seeing on facebook is that most of the suggested recipes were overloaded in carbs and sugar.

So I thought why not share some really easy, low sugar and high protein ways to do this.

So here you go.

Here is the recipe:

1/2 Cup of oatmeal, I used the quick oat variety and you can use the steal cut, slow cook but personally I see NO benefit in doing so

2 scoops of protein powder, I like the UMP from Beverly International

Cinnamon, the pure ground not sugar added kind

Mix dry ingredients in your bowls.  Now, add water to one of the bowls and place in the fridge.  This is your breakfast for tomorrow.  Tomorrow night, grab the next bowl, add water…you get the idea.

Calories 370

Carbs about 30 grams

Protein about 40 grams

Fat about 2 grams

Want to get real crazy?  Add some fresh berries, nuts, or even flax seed.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

 

No Time for Breakfast, Try this!

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This took two minutes to make this morning.

 

1 Scoop of Protein

What was left of the yogurt (about a cup)

Handful of Frozen Blueberries

1 TBS of Flax

4 oz of Water

 

Mix all of the above.  Great way to start the day with protein, anti oxidant and fiber rich blueberries, healthy fat and fiber from the flax, and the good bacteria from the Greek yogurt.  Best part since the yogurt was about empty I dirtied a spoon…that was it.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Sinful Apple Pie Alternative!

Apple Pie protein Shake……ULTRA YUM!

Fall is upon us.  Why not get “Eat by Color” creative and make healthy alternatives to the usual Fall foods?  Here is one….more will follow.




 Apple Pie IngredientsApple Ingredients 2

Ingredients:

2 Honey Crisp Apples

12 Oz. Almond Milk, or home made Almond Milk

4 Scoops Vanilla Protein Powder (we only use Beverly Internationals products, in this case their UMP Vanilla)

Cinnamon to taste (1tbs.)

Dash of nutmeg

12 Ice Cubes

 

Place all ingredients in a blenderApple Pie in the blender

Blend, enjoy and use your favorite cup, mug, glass make it special because you are worth it.

 

 


 Apple Pie Done2

 

This made enough for two adults and one two and half year old.  All three loved it!!!  As good as apple pie with out the guilt, sugar, or empty calories.

A GREAT “Eat by Color” meal or snack!

“Eat by Color” is not a diet but instead teaches people to make better food choices for the rest of their lives!  It is as easy to follow and understand as children’s pain by number!  In fact if you can paint by number you can “Eat by Color” and lose weight!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *