Proteins

Cold eggs (straight from the fridge) • Strong flour (Manitoba or bread flour, 13–15% protein) • (½ tsp, level) Fine salt • Sugar • Butter (soft, room temperature) • (or 2 g dry yeast) Fresh yeast • Decora syrup • water • Water • Sugar • (adjust to taste) Non-alcoholic rum extract (or rum flavoring) • large orange of Zest (only the yellow/orange part, no white pith) •

bananas • a cup oats • milk • dark chocolate drops (optional) • chocolate protein powder (you can use another flavor)

whole milk Greek yogurt, plain • all-purpose flour1 • baking powder • egg (eggwash) • salt • your favorite bagle topping(s) • medium or large glass or ceramic bowl • dough blade or regular knife • whisk • wooden or silicone spoon • baking pan lined with parchment paper • wooden cutting board lightly dusted with flour •

Whey Protein • Flour • Baking Powder • Cocoa • Egg • Milk

chocolate whey protein powder • unsweetened cocoa powder • fine almond flour • coconut flour • baking powder • fine salt • unsalted butter • neutral oil • granulated sugar • brown sugar • large eggs • vanilla extract •

Ground turkey • Garlic powder • Onion powder • Paprika • Dried Italian herbs (oregano + thyme) • to taste Salt • to taste Pepper • –2 tsp (5–10ml, optional) Olive oil • (300g, uncooked) Brown rice (I use instant rice) • (120g), rinsed and drained Black beans • (120g), rinsed and drained Kidney beans • (120g, fresh/canned/frozen) Corn •

Protein Quick Cooking Oats • Low Fat Protein Greek Yogurt • Ground Cinnamon • Fresh Berries

warm milk (lukewarm) • instant yeast • granulated sugar • melted butter • high-protein wheat flour (bread flour) • Donut sugar • Caster sugar • Sweetened condensed milk (to taste)

bagel of choice • tomato paste • cottage cheese • shredded cheese • pepperoni • oregano • chili flakes • hot honey

egg • Grits • water • Butter • salt • Extra Virgin Olive Oil

Rice Krispy Cereal • Mini Marshmallows • Salted Butter • Vanilla Extract • Tbsps. Frootloop Whey Protein, divided • Philadelphia Cheesecake Filling • Frootloop Cereal, crushed • Sm. Tub Cool Whip, thawed

container low fat cottage cheese • large eggs • bag frozen spinach, cooked and squeezed of all liquid • chopped, sliced mozzarella • freshly grated Parmesan cheese • salt • ground pepper mix • garlic powder • harissa • olive oil

Chicken Breast • Large Sweet Potato’s • Dry Jasmine rice • Black beans (Drained) • Greek Plain No Fat Yogurt • Feta cheese crumbles • unsalted butter • Whole Bell Peppers diced or sliced • Yellow Onion (Diced) • Stocks Celery • Diced tomatoes (drained) • fresh diced garlic •

Pumpkin Puree • Vanilla Whey Isolate Protein Powder • Calorie Free Maple Syrup • sleeve (or 9 sheets) Graham Crackers (Crushed) • Can Light Whipped Cream • Pumpkin Spice

cottage cheese • eggs • rolled oats • cocoa powder • peanut butter • maple syrup • mini chocolate chips • coconut milk • vanilla extract • salt

Around 2 cups nonfat greek yogurt vanilla • coconut oil • Around 1 1/2 cups fairlife milk • eggs • dark chocolate & 2 dark chocolate Lindt balls • heavy cream • corn syrup • butter

Salmon Skin • Salt

spaghetti squash • ground turkey • diced mushrooms • spinach • onion (diced) • garlic cloves (diced) • marinara sauce • seasonings of choice (salt, black pepper, garlic powder, thyme, oregano, and red pepper flakes) • olive oil • optional- parmesan cheese

egg • yogurt I use plain greek yogurt but flavoured greek yogurt works as well • milk I use almond but any milk will work • flour all purpose • protein powder • baking powder

textured soy protein (TVP) • bell pepper • onion • green peas • soy sauce • cornstarch • olive oil • water • black pepper and cumin • MSG

Vital Wheat Gluten • Ground • Baking powder • Bicarbonate of soda • salt • Vegan Dark chocolate Chips • Cocoa Powder • brown Sugar stevia or sweetener of choice • Cinnamon (optional depending on flavours you prefer) • Unsweetened almond milk • Apple sauce • Vanilla extract or Almond extract - whichever you prefer (optiona)

banana (c.100g) • (30-40g) Stevia brown sugar • Cinnamon to taste • Oats • Grated Courgette • Chia seeds • Unsweeted almond milk, or water - plus additional water as needed • protein powder - I use Protein Works wondershake double Chocolate but you can use vanilla or any other flavour you think would go nicely, have a play! • Peanut butter powder (PB Fit) mixed with water to a drizzle consistency • Chocolate shavings for the top

large White onion (c. 200g) • Frozen peas • Fresh mint • Fresh parsley • Vegetable stock (I use 4 Oxo cubes) • (or 150ml vegan cream) Silken tofu

(about 300g) Chicken breast • (dry weight) Protein noodles • (about 340g) Cottage cheese • Milk • Pasta water • plus extra for garnish Grated Parmesan cheese • Italian seasoning • Black pepper • Salt • Onion powder • Garlic powder • Paprika •

chicken breast, cut into bite sized pieces • bag of baby carrots • broccoli florets • brown rice • oil • reduced sodium chicken broth • minced garlic • easy onion • Spices- paprika, garlic powder, onion powder, salt, pepper

high protein fluor • water • sugar • milk powder • margarine (may use butter) - 45gr approx • instant yeast • salt

pancake mix (any kind – just-add-water or protein mix both work) • water • ripe banana, mashed • 1% cottage cheese • small sweet potato (about 2.5 oz), cooked, peeled & mashed (≈2–3 tbsp) • egg (optional but recommended for extra protein + fluff) • pumpkin pie spice (or 3/4 tsp cinnamon + pinch ginger + pinch cloves) • vanilla extract

shredded zucchini • plain Greek yogurt (fat free) • allulose • vanilla extract • avocado oil • large egg • Carbquik (not packed) • unflavored whey protein concentrate • baking soda • baking powder • ground cinnamon • pumpkin pie spice •

bulk breakfast sausage • fresh spinach • large eggs • heavy cream • water • shredded mozzarella • shredded sharp cheddar • crumbled feta • Salt and pepper to taste (I only added pepper because of all the salty ingredients already being used)

Barilla's protein elbow pasta • shredded mozzarella cheese • turkey sausage • marinara sauce