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...

Who doesn't love a healthy pancake recipe?? When wanting to follow a healthier diet, we tend to miss out on some of our favorites foods. However, if you can get a little creative you can still enjoy the things we may think we shouldn't indulge in, but healthier!

This is on of my favorite recipes I have been using over the last 5 years — AND it is quick and easy.  I remember sitting and looking at my eggs and protein powder, wondering how I could make something other than just eggs and shake... and with a little leg work, i figured out how to do exactly that.

If you’re looking for a way to make your breakfast more enjoyable this can easily be made to hit the spot, and stop those pancake fantasies, lol. 

I use walden farms sugar free syrup or any sugar free syrup (in moderation) with some nut butter! Great way to stick to healthier eating while also enjoying what you put your mouth. 

This recipe is a single-serving pancake mix with only ...

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 |...

Mix up this recipe when you’re looking for a quick tasty snack on the go.

PEANUT BUTTER – TRAIL MIX EDITION

Peanut Butter. Just typing that word makes my mouth water. Who doesn’t love nutter butters? This is a fun recipe that I love to make during my off season. Now this is a somewhat healthy snack as long as you can eat them in moderation… I will not lie, I have eaten an entire batch before. I do not recommend that…

BUT this is a quick and easy recipe if you want a bite on the go that is sweet and packed with protein and energy.

Since there is no baking involved the preparation time is short.

Prep time: 20 mins

So if you are looking to try a yummy recipe that takes minimal time, this is a tasty snack! Enjoy them all for yourself, or share! This a great treat to bring to a potluck, BBQ, or event—they will go quickly!

What you will need:

• Oatmeal (I use Quaker Oats)
• Honey
• Natural Peanut Butter
• Vanilla Protein (I like to use 1stPhorm Level-1)
• ...

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...

To create some fun as well as some delicious options in your week, you can make this incredibly delicious Protein Rice Krispy Treat! 

Macros: C 32g | P 9g | F 15g | 302 Calories Per Serving

* 3 cup brown rice cereal
* ¾ cup natural peanut butter
* 2 scoop Signature Vanilla Whey Protein Powder (optional)
* ¾ cup honey

Directions: 
1. Heat pan melt in peanut butter and honey
2. Add in rice crispy
3. Put into pan and let freeze for an hour
4. Cut into 12 servings and serve!