Fall is here, which means so is #PSL season! According to Starbucks' website, a grande pumpkin spice latte with 2 percent milk and whipped cream is 380 calories. This includes 14 grams of fat, 52 gram of carbs, and 50 grams of sugar. Don't get me wrong, we all love a good pumpkin spice latte, but they are not the best option when you are trying to keep your calories (and sugar) down.

Let's cut the calories, fats, AND sugars down a bit... and then up the protein content, shall we? 

Here is what you'll need:

Ingredients

• ¼ Cup Canned pumpkin puree
• ½ Medium banana sliced (preferably frozen)
• ½ Cup Vanilla Greek yogurt
• ¼ Teaspoon pumpkin pie spice
• ½ Scoop Level-1 Protein Pumpkin Spice Latte
• ¼ Cup Almond milk
• optional garnish: light whipped cream and pumpkin pie spice

Instructions

1. Place the pumpkin puree, banana, Greek yogurt, pumpkin pie spice, protein powder, and almond milk in a blender.
2. Blend until smooth.
3. Pour into a...

Looking for a delicious recipe that is quick and easy? This is a great recipe for a lazy baker lol. Also, a great morning muffin to grab on the go!

Equipment Needed

• 12-cup muffin tin
• Muffin cups
• Mixing bowl
• Oven

Ingredients

1. 3 bananas
2. 3 eggs
3. 1 tbsp honey
4. 1 tsp vanilla extract
5. 1 3/4 cup almond flour
6. 1 tsp baking soda
7. 1/2 tsp baking powder
8. Pinch salt
9. 1/2 tsp cinnamon
10. 2 scoops of protein powder (I use 1stPhorm Level-1)
11. 1/3 cup nut butter
12. Chocolate chips (Chocolate chips are a good option, for healthier muffins leave them out)

Directions

1. Preheat oven to 350 degrees, and place muffin cups in a muffin tin (I sprayed them with Pam to be sure they didn’t stick).
2. In a large bowl, mash bananas until no big chunks are left, mix in honey, eggs, and vanilla. Whisk well.
3. Add in almond flour, baking soda, baking powder, protein powder, and cinnamon. Mix well.
4. Fold in chocolate chips + almond butter, once mixed you’re ready to bake!!
5. Fill muffin cups 3/4 full, bake for 15-20...

This is one of my FAV treats — quick and easy. If you’re looking for a way to make your oatmeal more enjoyable this can be used as a treat or a meal replacement (maybe without all the chocolate lol)

This recipe makes 10 bars, depending on the pan you use, each with only 275 calories! The best part? They also have nearly 15 grams of protein per bar! 

Bar Ingredients

• 3 cups quick oats
• 1 cup peanut butter
• 1/2 cup honey
• 1 scoop protein (I like to use 1stPhorm Level-1)

Frosting Ingredients (optional)

• 1/2 cup semi-sweet morsels

Instructions

1. Mix oats and protein powder.
2. Add peanut butter and honey.
3. Mix until all ingredients are blended.

Frosting Instructions

1. Melt semi-sweet morsels.
2. Add melted morsels on top of the mixture.
3. Refrigerate until chocolate is hard.
4. Enjoy!

Macros

Serving size: 1 bar | makes 10 total 

Macros without morsels: 275 calories per bar
14 fat | 31 carbs | 12 protein

Macros with morsels: 314 calories per bar
16f |...

Fake sugar and pumpkin spice, have a little protein slice. 

Whether you're trying to eat clean, or simply want to make healthier choices, these pumpkin spice cupcakes are great to help with sweet tooth cravings, or if you want to bring a healthy treat to your next gathering. 

This recipe makes 12 cupcakes, each with only 80 calories! The best part? They also have nearly 10 grams of protein per cupcake! 

Cake Ingredients

• 1 cup pumpkin purée
• 1/2 banana
• 2/3 cup almond flour
• 1/4 cup almond milk
• 1/2 cup Truvia sweetener (lil extra extra)
• 2 scoops Vanilla Phormula-1 from 1stPhorm
• 1 tsp vanilla extract
• 2 tsp baking powder
• 2/3 cup egg whites
• 1/2 tbsp All Spice

Frosting Ingredients

• 1/4 packet Sugar-Free Vanilla Jell-O
• Splash of almond milk
• 1/2 container Sugar-Free Cool Whip
• Dash of All Spice seasoning

Cake Instructions

1. Preheat oven to 350 degrees
2. Mix together the dry ingredients.
3. Mix together the wet ingredients.
4. Combine the wet and dry ingredients into a...