Category Archives for "Recipes"

Birthday Cake Oreo Cheesecake High Protein Pizza

There are very few things in life that are better than the 2 things I'm thinking of….

Can you guess what those 2 things are!? I kinda gave it away in the title….

If you guessed steamed broccoli and plain chicken breast then you are corr…… well I mean to each their own 🙂

But seriously if you guessed Oreo and Pizza then you are correct my friend!

In America, we love our Oreos and Pizza​. Not only do we love them but we love to eat a lot of them.  Just do a simple google search and you will find memes like these.

Well what if I told you I have a recipe today that will allow you to eat both of them together every single day, no matter if you are cutting and are on poverty macros!?

Excited yet!? I was when I ate this for the first time and shed a tear of pure happiness!

Ok enough talking out of me…. Lets get to the recipe!

Da Macros:​ Per Whole Pizza 🙂

  • ​392 Calories
  • 50g Carbs
  • 8g Fat
  • 37g Protein

​That is Macro Sorcery at it's finest! And if you want to make it higher protein/lower carb, look for my advice down below on how to do that!

Da Ingredients:​

1. 1 Josephs Lavash Bread (or could use a flatbread. Josephs just have unreal macros)

2. 1 Cup Fat Free Plain Greek Yogurt

3. 12g Fat Free/Sugar Free Cheesecake Pudding Mix

4. 28g (1oz) Fat Free Cream Cheese​

5. 1.5 Birthday Cake Oreos

6. Zero Cal Spray Butter

7. Spraaaankles

8. 4g Stevia​

Da Recipe:

1. Preheat Oven to 350. Then place lavash on pan and spray with zero cal butter spray. Cook until the lavash is almost golden brown all the way to the middle. This will ensure you will not have a soggy middle on your pizza. This usually takes about 5-7 minutes so watch it.

2. As this is happening, you will need to start making your protein pudding and cheesecake chunk icing to top the pizza with. For your protein pudding, you will need to take your 1 cup of greek yogurt, 4g of your ​pudding mix, and 2g stevia and mix them all together in a bowl until everything is all mixed in. Then to make your cheesecake chunk icing, you will need to take 8g of your pudding mix and 2g stevia and put into small bowl. Then slowly add water and mix until you have volumous icing. Then add your cheesecake chunks and mix them up.

3. Now you are ready to take your lavash out and top with your protein pudding and icing. Start with the pudding and spread over evenly. Then add your icing on top of that spreading evenly as well. Then add your crushed oreos and spraaankles!

4. Then throw back in the oven for another 4-5 minutes and boom! Gainz!​

Pro-tip: If you want to make this higher protein/lower carb, add in protein powder instead of your pudding mix. That will save you at least 10-12g carbs on the total and add a good bit of protein. ​

Homework Time!

1. You need to go get all these ingredients and make this recipe! I'm serious when I say it is sooooo good and is a game changer!

2. If you loved this recipes, then how would 70+ other #macrofriendly recipes just like this sound to have in your arsenal!? Well if you enjoyed this one, make sure to click here to check out my all new Flexible Dieting Lifestyle Book of Recipes 2.0 that just launched the other day! ​

3. Keep being awesome! :))) Have a blessed day my friend!

#LeaningTowerOfRiceCakes Recipe

Many people know of the Leaning Tower of Pisa

But very few people have ever heard on the Leaning Tower Of Rice Cakes

The Question I get a lot is, "Zach, how exactly does one make a #LeaningTowerOfRiceCakes!? 

And so today I am going to show you exactly how I make my oh so tasty towers!

Da Ingredients:

  • ​6 Rice Cakes of your choice
  • 1.5 Cup (339g) Plain Non Fat Greek Yogurt
  • 8g Sugar Free Fat Free Pudding Mix 
  • 2g Stevia

Optional ingredients can include:

  • ​More Sugar Free/Fat Free Pudding Mix for a drizzle down the side
  • ​PB2 made into a drizzle
  • Sugar Free Pancakes syrup
  • Protein Icing
  • Topping like my oreos above
  • Sprinkles for the #aethetics 🙂

Da Directions:

How to make your Protein Pudding:

1. Take your 1.5 cups (339g) Non Fat Plain Greek Yogurt and put into a bowl .

2. Add 8g Sugar Free/Fat Free Pudding Mix and 2g stevia to bowl​ and mix them together.

​3. Lay all rice cakes down flat on a plate or cutting board then evenly distribute the protein pudding onto each rice cake. 

4. Then stack them to the ceiling.

5. Then take your additional toppings that were in the optional section and get creative! Let your imagination wander but not to much unless you have unlimited macros :)​

A few examples of my #LeaningTowerOfRiceCakes Portfolio:

Reese's Peanut Butter Cup #LeaningTowerOfRiceCakes

Macros: 689 Calories, 106g Carbs, 9g Fat, 52g Protein

Ingredients:

  • ​3 Plain and 3 Chocolate Crunch Rice Cakes
  • 1.5 Cup Plain Non Fat Greek
  • 12g Fat Free/Sugar Free Cheesecake Pudding Mix 
  • 2g Stevia
  • 12g PB2
  • 3/8 (15g) cup Reeses Peanut Butter Puffs Cereal 
  • 1 Reese's Cup

Directions:

1. Make protein pudding

​2. Add to rice cakes and then stack them.

3. Mix up your 12g pb2 and 4g sugar free/fat free cheesecake pudding mix. Slowly add water and then mix to the consistency of an icing​. Then chop up your Reese's cup into small pieces.

4. Drizzle the pb2 cheesecake icing down the side of your tower ​and then apply your Peanut Butter Puffs Cereal and the chopped up Reese's to the side and then enjoy! 

Fruity Ice Cream Pebbles #LeaningTowerOfRiceCakes

Macros: 587 Calories, 86g Carbs, 4g Fat, 53g Protein

Ingredients: 

  • ​3 Plain and 3 Chocolate Crunch Rice Cakes
  • 1.5 Cup (339g) Non Fat Plain Greek Yogurt
  • 12g Sugar Free/Fat Free Cheesecake Pudding Mix
  • 3/8 Cup Ice Cream Pebbles Cereal

Directions:

1. Make your protein pudding

2. Add Protein Pudding to the rice cakes and stack them to the ceiling.

3. Mix up 4 grams on the sugar free/fat free pudding mix slowly adding water until you get the consistency of an icing/sauce.

4. Then drizzle down the side and add your cereal and sprinkles! And thats it!​

Your Homework:

1. Go make a #LeaningTowerOfRiceCakes! Be creative and make something epic! And it doesn't have to be this massive tower like mine! Just make a mini tower that fits into your macros 🙂

2. Post it on social media and tag me in it and I will repost it on my page!

3. Share this post with just 1 friend who you think would love to make one of these epic towers! Or even better, just share on your favorite social media account. Moral of the story, just share it! 

4. Join the Flexible Dieting Lifestyle Community if you have yet to do so! It's totally free and you will be the first to hear of all the amazing things coming in the future! Ohh and plus you get my Flexible Dieting Book Of Recipes FREE!

The #PimpMyRiceCakes Gallery

It all began with an idea…..

I remember growing up watching this show on MTV called Pimp My Ride hosted by a rapper named Xzibit. On this show, they would take peoples crappy cars and pimp them into something absolutely absurd! I mean just look what they did to an old ice cream truck lol.

My Mission

In society, rice cakes are seen as the clunker car that gets us from point A to point B but definitely not in style! When most people start dieting, they substitute rice cakes in for the fun things like cookies, chips, and various other not-so-macro-friendly foods in order to help them achieve that caloric deficit. 

My mission is to change that perception of rice cakes and make them into that luxury choice that you are proud to be eating no matter if you are cutting, bulking, or maintaining! 

Story of my life...

Why Rice Cakes Are Your Best Friend?

Well simply put, the macros on these bad boys are amazing! They are arguably one of the most macro-friendly tools we have in order to reach our body composition goals! In my previous post, Macro Friendly: How to eat a ton without gaining a ton, I covered in great detail why macro friendly foods will make achieving your goals so much easier and why rice cakes are an essential tool to have in your arsenal so make sure to check it out if you have not. But I'll give a quick refresher of the macros of each rice cake variety.

Rice Cake Varieties Macros:

  • ​Plain: 30 calories, 7g carbs, 0g fat, 1g protein
  • Buttered Popcorn: 35 calories, 8g carbs, 0g fat, 1g protein
  • White Cheddar: 40 calories, 8g carbs, 0.5g fat, 1g protein
  • Apple Cinnamon: 50 calories, 11g carbs, 0g fat, 1g protein
  • Caramel Corn: 50 calories, 11g carbs, 0g fat, 1g protein
  • Chocolate Crunch: 60 calories, 12g carbs, 1g fat, 1g protein

#PimpMyRiceCake Was Born​

In order to make this happen, I had to make rice cakes cool again so #PimpMyRiceCakes was born! 

So how does one #PimpMyRiceCakes!?

Well it is quite simple but does require some imagination. Let me walk you through step by step on how exactly to do this.

Step 1: What is the theme of your meal?

This step is crucial because we need to know the theme of the meal in order to move onto the next step. So deciding whether the meal is meant to be savory or sweet will determine the class of rice cakes you will utilize.​

Step 2: ​What flavor rice cakes with you use?

So after you've picked your theme, you can move onto which rice cakes you will utilize. If you chose savory, then you would have to pick between either plain, white cheddar or buttered popcorn rice cake flavors. And if you chose sweet, then you can pick between plain, apple cinnamon, caramel corn, and chocolate crunch flavors. ​

And how to pick which ones of those to use for your creation, think of how each would complement the meal. So if are having something that is birthday cake themed, you wouldn't want to go with caramel or apple cinnamon because those really don't complement the birthday cake theme​. You would chose the chocolate crunch or plain rice cakes in order to match the theme to the rice cakes.

Step 3: How will these rice cakes be used?​

This is the part where it gets fun and you get to utilize that wonderful imagination of yours! I personally #PimpMyRiceCakes in many different ways like:

  • ​Topping them
  • Sandwiching them
  • Stacking them 
  • Breaking them up into a topping
  • Dipping them
  • And many more!

Really the possibilities are endless!

So what I am going to do is show you my #PimpMyRiceCakes portfolio so I can give you some ideas on how you can start pimping out some rice cake for breakfast, lunch, dinner and anywhere in between! Remember these are just for ideas! There are some macro-friendly ideas and some that are not-so-macro-friendly but I wanted to show you the whole portfolio so I can get you pimping some rice cake to support all those #gainz! 

The Rice Cake Gallery

Savory Rice Cake Creations

1. Egg Fajita Rice Cakes

Macros Per Rice Cake: 85 Calories, 9g Carbs, 1.5g Fat, 7g protein

2. Buffalo Chicken/Bacon Rice Cake Sandwich

Macros Per Rice Cake Sandwich: 266 Calories, 19g Carbs, 8.5g Fat, 25g Protein

3. Jalapeño Queso Chicken Rice Cakes​

Macros Per Rice Cake: 206 Calories, 11g Carbs, 7g Fat, 22g Protein

4. Steak, Chicken, Egg Queso Rice Cake Sandwich

Macros Per Rice Cake Sandwich: 310 Calories, 20g Carbs, 12g Fat, 26g Protein

5. Buffalo/Jalapeño/Cheddar Rice Cake Fried Egg Burger! 

Macros Per Rice Cake Burger​: 367 Calories, 19g Carbs, 17g Fat, 32g Protein

Ice Cream Topped Rice Cakes

​1. Chocolate Peanut Butter Ice Cream Rice Cake

Macros Per Rice Cake: 240 Calories, 43g Carbs, 3g Fat, 14g Protein

2. Vanilla Berry Ice Cream Cheesecake Rice Cake

Macros Per Rice Cake: 162 Calories, 26g Carbs, 3g Fat, 7g Protein

3. Chocolate Butterscotch Sprinkle Ice Cream Rice Cake

Macros Per Rice Cake: 148 Calories, 33g Carbs, 0g Fat, 4g Protein

4. Vanilla Confetti Cheesecake Ice Cream Rice Cake​

Macros Per Rice Cake: 195 Calories, 33g Carbs, 4g Fat, 7g Protein

Sweet/Dessert Rice Cake Sandwiches

1. Cinnamon Toast Crunch Ice Cream Rice Cake Sandwich​

Macros Per Rice Rice Cake Sandwich: 335 Calories, 52g Carbs, 4g Fat, 22g Protein

​2. Peanut Butter/Banana/Honey Chocolate Rice Cake Sandwich

Macros Per Rice Cake Sandwich: 322 Calories, 52g Carbs, 6g Fat, 24g Protein

3. PB&J Cheesecake Rice Cake Sandwich

Macros Per Rice Cake Sandwich: 210 Calories, 36g Carbs, 3g Fat, 16g Protein

4. Cinnabun Chocolate Chip Cookie Dough Rice Cake Sandwich

Macros For Rice Cake Sandwich: 315 Calories, 53g Carbs, 6g Fat, 17g Protein

#LeaningTowerOfRiceCakes

Click here for recipe post on how to make the infamous #LeaningTowerOfRiceCakes

1. Oreo Birthday Cake #LeaningTowerOfRiceCakes​

Macros For Whole #LeaningTowerOfRiceCakes: 645 Calories, 95g Carbs, 7g Fat, 54g Protein

2. Graham Cracker Cheesecake #LeaningTowerOfRiceCakes

Macros For Whole #LeaningTowerOfRiceCakes: 630 Calories, 103g Carbs, 4g Fat, 46g Protein

3. ​Fruity Ice Cream Pebbles #LeaningTowerOfRiceCakes

Macros For Whole #LeaningTowerOfRiceCakes: 587 Calories, 86g Carbs, 4g Fat, 53g Protein

4. Reeses Peanut Butter Cup #LeaningTowerOfRiceCakes

Macros For Whole #LeaningTowerOfRiceCakes: 689 Calories, 106g Carbs, 9g Fat, 52g Protein

5. ​Lucky Charms #LeaningTowerOfRiceCakes

Macros For Whole #LeaningTowerOfRiceCakes: 564 Calories, 93g Carbs, 3g Fat, 41g Protein

6. Apple Jacked ​#LeaningTowerOfRiceCakes

Macros For Whole #LeaningTowerOfRiceCakes: 595 Calories, 101g Carbs, 2g Fat, 46g Protein

7. Take 5 #LeaningTowerOfRiceCakes

Macros For Whole #LeaningTowerOfRiceCakes: 675 Calories, 103g Carbs, 9g Fat, 51g Protein

High Protein Snack Rice Cake Creations

1. Pretzel Cookie Cheesecake Rice Cakes

Macros Per Rice Cake: 145 Calories, 25g Carbs, 2g Fat, 8g Protein

2. Chocolate Butterscotch Walnut Rice Cakes

Macros Per Rice Cake: 148 Calories, 15g Carbs, 4.5g Fat, 14g Protein

3. Cinnamon Vanilla Peanut Butter Graham Cracker ​Rice Cake

Macros Per Rice Cake: 125 Calories, 22g Carbs, 1g Fat, 9g Protein

4. Chocolate Peanut Butter Cashew/Almond Rice Cake

Macros Per Rice Cake: 144 Calories, 14g Carbs, 5g Fat, 12g Protein

6. Vanilla Peanut Butter Butterscotch Rice Cake Sandwiches

Macros Per Rice Cake Sandwich: 192 Calories, 28g Carbs, 1.5g Fat, 26g Protein

7. Double Berry Cheesecake Rice Cakes

Macros Per Rice Cake: 82 Calories, 13g Carbs, 0g Fat, 5g Protein

8. Double Chocolate Chunk Peanut Butter QuestBar Rice Cakes

Macros Per Rice Cake: 230 Calories, 30g Carbs, 7g Fat, 20g Protein

What's Next!?

Share this with ​just 1 person you know. Or even easier, share it on Facebook, or Twitter, Pinterest, Instagram, or any social media platform you can think of!

And I want you to use one of these ideas above and make your own pimped out rice cakes! Post it on instagram and use the #pimpmyricecakes and tag @TheFlexibleDietingLifestyle. If you do, I will repost it on my instagram!

And if you have not yet, please join the Flexible Dieting Lifestyle Community where you will have every new post like this sent directly to your inbox when it comes out and will also be in the loop for new things on the horizon! Ohh and you get my Flexible Dieting Book Of Recipes FREE as well! Kind of a no brainer…. 🙂

Butterfinger Protein Donuts!

My friend Homer Simpson and I both share a love for Donuts 🙂

The only thing I don't love about donuts in the fact that they are so dang calorically dense and literally destroy my macros!

For example, just look at what 1 Reese's Peanut Butter Square Donut from Dunkin Donuts would cost you:

  • ​370 Calories
  • 47g Carbs
  • 19g Fat
  • 5g Protein

I thought to myself, how can I create a recipe that will allow me to eat 4 donuts, not destroy my carbs and fats for the day and also hit a solid amount of protein? Once this challenge was set on myself to make it happen, I got to work and came up with something beautiful!​

Da Recipe!​

Ingredients​ for donuts

Directions:

  1. Preheat oven to 350
  2. Take all ingredients and put in mixing bowl.
  3. Add water till you get to the batter consistency. Not too thick but not too runny. Just right 🙂
  4. Spray Donut pan with non stick butter spray
  5. Add batter to each donut hole and make sure you fill just below the rings on the donut mold. Your donuts will rise so you don't want to overfill the molds. Also make sure not to cover the top circle on the molds because you won't get a donut hole if you do!
  6. Put in oven for 8 minutes and watch them rise! 
  7. Take them out of the oven and out of the molds and let them cool for a bit.
  8. Now you have donuts! but where the icing!?

Protein Icing recipe:

Da Macros: Per Butterfinger Donut

  • ​125 Calories
  • 14g Carbs
  • 1g Fat
  • 13g Protein

That's It! Go Enjoy Those Donut #Gainz!

Victory!!

But are you crazy enough to try this…...

I went a step further with my Butterfinger Donuts and used them as the buns to my Butterfinger Donut Bacon Cheeseburger!​

Aww Yeah!!

Your Homework: MAKE A DONUT BURGER! 

Not only does my friend Homer Simpson like Donuts but he loves Donut Burgers! 

Ok well at least make the Butterfinger Protein Donuts if you don't have the courage to try the Donut Burger!

If you are looking for some more original, tasty, and macro friendly recipes, check out my many more by clicking here!

Thanks and God Bless,

Zach​

Ohh and P.S. If you are not a member of the Flexible Dieting Lifestyle Community and want my Book of Recipes FREE, sign up below to get instant access! 

My 5 Life Saving Recipes While On Poverty Macros!

I'm A Wimp…...

I'll be honest, when I started this mini cut, I thought it was going to awful… I was so used to eating a ton of food and never really feeling hungry. I have a massive appetite and love to eat huge meals so I knew it was going to be a challenge trying to satisfy my appetite while being on poverty macros. To give you perspective, I went from 400g carbs and 65g fat per day to 200g carbs and 45g fat. ​

The trick when dieting is to trick your body into thinking it is eating the same amount of food by picking more macro friendly option aka more volumous, ​so you feel like you are eating the same amount of food!

But this mini cut was a blessing in disguise because it gave me a kick in the butt to create some macro friendly recipes ​or I was going to die! 🙂

So In this post, I am going to cover my 5 recipes that I've created that have allowed me to flourish while on these poverty macros and make this mini cut a piece of cake…. That was punny 

So here are the recipes I will cover:

  • ​High Protein Cinnabun Dip
  • #RiceCakeSandwiches
  • Banana Berry Protein Fluff
  • Buffalo/Queso Salsa Chicken Salad
  • Peanut Butter & Jelly High Protein Jello Cheesecake 

Recipe #1: High Protein Cinnabun Dip

I needed to find a recipe that was portable, high volume, macro friendly and most importantly, was sweet to have for my first meal of the day. I started thinking of my options and knew I wanted to use my new Body Nutrition Trutein Cinnabun protein powder (honestly the best protein powder I have ever tasted… literally not even close. And no I'm not paid in any way by them) to make a tasty creation. So I thought of my options for the base of the recipe and knew that chickpeas would be a great base because of my previous recipe for cookie dough. 

So if I wanted for it to be higher volume, I knew I was going to need to add a few ingredients to it that would make it expand. So I messed around with the recipe and came up with a glorious recipe!​

Da Ingredients:

Da Recipe:

1. Wash and rinse your beans and then put all ingredients into blender.

2. ​Blend ingredients for 120 seconds

3. Then let sit for 30 seconds, and then blend again for 60 seconds.

4. Then pour batter into your massive bowl of choice

5. Lastly, sprinkle a tiny bit of PB2 and ground cinnamon on top and then add toppings of your choice to complement your massive bowl of High Protein Cinnabun Dip!

6. Ohh and you have to carve out at least 30 minutes to be able to eat this whole things so add that in as well 🙂

Da Macros for the whole blender without toppings: this cup is 1/6th of the blender by the way. This was a little single serving for my momma 🙂

  • ​440 Calories
  • 56g Carbs
  • 6g Fat
  • 45g Protein
  • 16g Fiber

My Whole Tupperware Full Topped With Various Puffed Cereals

​These macros are crazy……. Blows my mind every time I see it! Just wish I could've made it look as great as it tastes! 🙁

Recipe #2: #RiceCakeSandwich

White Cheddar Chicken/Bacon/Fried Runny Egg #RiceCakeSandwich

There are two things in life that I absolutely love and if you know me or have followed my stuff for some time you will know exactly what they are: Rice Cakes and Sandwiches 🙂

Before this mini cut, there hadn't been a day where I didn't have at least one of those for as long as I can remember. So ideally during this mini cut, I wanted to find a way to fit in my rice cakes and sandwiches.

Then one day I got the brilliant idea, "well what if I just combine them and kill two bird with one stone!?" Rice cakes are macro friendly and are crunchy so they fit the bill for being my bread for my sandwiches! And #RiceCakeSandwich was born!

The Beast! White Cheddar Burger topped with Queso Tossed Chicken, Bacon, and Fried Runny Egg along with other goodies!

The Ingredients:

  • ​Rice Cake Flavor of your choice (Depends on what type of sandwich you are making)
  • Protein Source(s) of your choice
  • Complementary toppings
  • Sauces of your choice
  • Then Sandwich between the two rice cakes! So simple!

Macros are really based on how lean you protein source is. The leaner cut of meat, the higher more macro friendly it is. Carbs are always going to be around 20g with any of these sandwiches which is clutch when on poverty macros!

PB&J #RiceCakeSandwich!

And in case you were wondering, #RiceCakeSandwich ​comes in a dessert form as well! PB&J version below! Took 2 plain rice cakes sandwiched between PB2, sugar free strawberry jelly, dannon light & fit vanilla, and fresh blueberries! Such a tasty snack that doesnt destroy your carbs for the day!

If you make one of these, make sure to use the #RiceCakeSandwich and tag me in it! Gotta see what your rice cake sandwich game is looking like!​

Recipe #3: Protein Fluff

Strawberry Banana Protein Fluff

This recipe is one that is a classic in the flexible dieting community but is one I never really utilized ever in my life! And man was I missing out!

The Recipe:

Disclaimer: Know that you need a good blender for this recipe to work.​

1. Take your 140g frozen strawberries, 1 scoop Body Nutrition Trutein Banana Creme protein powder, 4g stevia or sweetener of your choice and put into your blender

Berry Banana Protein Fluff!

2. ​Add 100g diet soda and 100g water or just add 200g water. Diet soda makes it fluffier so the more diet soda, the fluffier it will be. I used diet black cherry soda. And no diet soda will not kill you!

3. ​Blend for 5 minutes and then lets sit for a for about 30 seconds and then blend for another minute

4. Then put into a big bowl of your choice and block out another 30 minutes to eat all this!​

I'll just let my girl Agnes display my excitement!

Macros: 

  • ​170 cals
  • 18g carbs
  • 0g fat
  • 25g protein

Recipe #4: High Protein Buffalo/Queso Salsa Salad  

Buffalo/Queso Salsa Salad topped with Egg, Bacon, Chicken and 93/7 Ground Turkey

How much you forget how awesome salads are when you have not been on poverty macros for almost 6 months! They are a game changer and provide that volume that keeps me sane and gives my mouth quite the workout! 

The Recipe:

  • ​3 Cups of Raw Spinach
  • 3 Cups of Seasonal Greens of your choice. I chose baby kale, arugala, and red and green chard.
  • 150g Romaine
  • 150g Cucumber
  • 85g Baby Carrots
  • 150g Tomato

Not My Salads!

Throw all those in a bowl massive doggie bowl (literally the biggest bowl you can find in your house)

​Then pick your protein sources to top your salad with. I used:

  • ​4 oz 93/7 Lean Ground Turkey
  • 4 oz Boneless Skinless Chicken Breast
  • 2 Fried Eggs
  • 1 Slice Turkey Bacon

Finally, pick your salad dressing of choice. I decided to make my own Buffalo/Queso Salsa dressing and it it glorious. Here the recipe:

  • ​68g On The Border Monterey Jack Queso
  • 34g Hot Salsa
  • 5g Franks Buffalo Sauce
  • Mix all together and you have your wonderful dressing! 

Macros on the dressing are:

Chicken Version w/ Some added 2% Sharp Cheddar on top!

  • 100 cals
  • 9g carbs
  • 6g fat
  • 2g protein 

Cant beat those macros for dressing!

So now you just take all the ingredients and add to your massive doggie bowl and devour that bad boy! Ohh and be prepared that this will take a good 30 minutes to devour 🙂 That is a theme with many of these recipes because I have a large stomach to fill

Recipe #5: The Grand Finale! My Peanut Butter & Jelly Jello Cheesecake In A Bowl!

This recipe is a game change and it is so freakin delicious! literally tastes just like a PB&J!

Here's what you'll need:

The Recipe:

1. Microwave 1.5 cups of water for 2 minutes. Then add water to bowl and then add your jello mix. Thoroughly mix until there are not clumps of jello mix in there. Add 6 ice cubes if you want to have it quick set and be ready to eat in an hour. 

2. Once jello is set, you will need to make your cheesecake protein pudding to top it with. All you do is take your non fat greek yogurt and your pudding mix and add them to a bowl. Then mix until thoroughly until you no longer see the pudding mix. Then add your stevia to taste. 

3. Then mix up your PB2 into a peanut butter consistency.

4. Now take your bowl of now set jello and add the protein pudding on top and spread evenly across. Then add your PB2 to the next layer. And thats it if you don't want any toppings! But who doesn't want toppings!​

5. Optional: Add your puffed cereal of choice and some sprinkles because there pretty 🙂 Then enjoy!

Macros without puffed cereal: ​

  • ​210 Cals
  • 20g Carbs
  • 2g Fat
  • 32g Protein

Chocolate Peanut Butter & Raspberry PB&J in a bowl!

And that's it team/family! 

Thanks so much for taking the time to read this! Wanted to share these amazing recipes that have literally made this mini cut an absolute breeze!

​Let me know in the comments below which one of those recipes you are going to try first! 

Also, be a great friend and share this with anyone you know that needs some great recipes to help them achieve their goals! The more tools we have, the easier it becomes!

Lastly, ​if you are not a member of The Flexible Dieting Lifestyle Community yet, make sure to subscribe below so you don't miss out on any more of these tasty recipes that will be coming in the future!

High Protein Ice Cream Cookie Dough Sandwich

I want to be honest with you…..When I thought of this recipe, I never thought it would've come to be as epic as it was! And it has the macros of life changing proportions!

I am going to be honest again when I say that the protein cookie dough recipe and the protein brownie recipe are not my unique creations. 

The protein cookie dough recipe is one that I took from the famous Kim Hoeljte, so please click here and give her a follow on Instagram because she is da bomb!

The protein brownie recipe is one that is all over instagram and has been labeled as the #beltsanderbrownie. This recipe was created by The Beltsander so click here and give him a follow on Instagram too!​

So I had both of these recipes to work with but the question was, how the heck was I going to make something epic with them? 

What did I do? I channelled by inner 5-year old imagination and thought back to when I used to eat ice cream sandwiches like it was my job and how I used to eat the leftover cookie dough from when my mom used to make the family cookies ​when I was growing up.

Then I had an epiphany! How about I take my two childhood favorites and make them into the most epic Ice cream cookie dough sandwich the world has ever seen! And thats what I did!

So today I am bringing you not only an epic ice cream cookie dough sandwich recipe but one that is so macro friendly, tastes so great, high in protein, high in fiber that you will think there is no way this is real life! 

Let get this Ice Cream Cookie Dough Sandwich party started!​

The Beltsander Brownie Recipe

Da Macros:

  • ​523 Calories
  • 80g Carbs
  • 4g Fat
  • 50g Protein
  • 18g Fiber

Ingredients​

Directions:

  • ​Pre heat oven to 350 degrees F 
  • Open up your can of Cannelli Beans and drain and rinse them thoroughly
  • Then add them to the blender as well as all the other ingredients listed. 
  • Then blitz all the ingredients until it is a thick batter that looks like this. This might take a minute or two. I had to stop and take a spoon and get some clumps that flew to the lid and then restart again.
  • Once you have the batter, you will need a pan to spread the batter into
  • Spray the pan with nonstick butter spray and then spread it evenly across the pan. I sprinkled just a tiny bit of PB2 on top just for fun (literally only 2g worth)
  • Then throw in oven and then let cook for 15 minutes
  • Once done, take it out and let cool. Then take knife or any cutting utensil and slice it into ice cream sandwich size bars like this.

The slices to the sandwich are complete. Now onto the cookie dough middle 🙂

The Protein Cookie Dough Recipe

Da Macros

  • ​495 Calories
  • 65g Carbs
  • 13g Fat
  • 40g Protein
  • 18g Fiber

Ingre​dients:

  • ​260g Chickpea (Garbanzo Beans)
  • 60ml sugar free pancake syrup
  • 24g PB2
  • 32g vanilla protein powder
  • Dash of ground cinnamon
  • Dash of sea salt
  • 14g semi sweet chocolate chips

Directions

  • ​Drain and rinse your garbanzo beans
  • Then throw into blender with your sugar free pancake syrup and blend. Might have to add in some water if it is too thick to blend
  • Once blended into a smooth texture, take from the blender and put into a big bowl
  • Then add your protein powder to the bowl and mix thoroughly until it is no longer visible
  • Then add your pb2 to a separate bowl and add water to the pb2 to get it to the consistency you need. How much water you add here all depends on how thick or watery your cookie dough is at this point. If it needs to be thicker, then make your pb2 thick but if your cookie dough is too dry, then add more water and make your pb2 watery. 
  • Once the pb2 is mixed in, add your chocolate chips.
  • Lastly, just add your stevia to the sweetness level you want!
  • Then place your cookie dough in either the freezer or fridge to cool down before eating! Put in freezer if you want to eat soon or fridge if you are going to eat it later.

Now the real fun begins!

​The High Protein Ice Cream Cookie Dough Sandwich!

Directions​:

  • ​Once the cookie dough has cooled off, take two of the brownies for the outsides of the sandwich and layer the bottom of one side with the cookie dough.
  • Then if you want to get wild, grab some vanilla froyo and add that on top of the cookie dough.
  • And if you want to get even more crazy, add a chopped up butterfinger to the sandwich as well!

And BOOM!!! High Protein Ice Cream Cookie Dough Sandwich!

Your Homework!

Go make this epic creation right this second! Don't think, just do it!

Once you make it, let me know if the comments below and send me the picture! Or friend me on Facebook and/or follow me on Instagram and tag me in the picture and I will repost it! 

And if you are not a member of The Flexible Dieting Lifestyle Community yet, make sure to subscribe below so you don't miss out on any more of these tasty recipes that will be coming in the future!

Thanks and God Bless,

Zach​

Low Carb Fajita Queso Tuna Wraps!

Those Poverty Macros

How many times have you went to a restaurant and wanted to order a wrap but there was no way you could fit it into your macros? Happens all the time and it's so sad 🙁

You look at your friend who is just devouring a beastly wrap and you start to resent them because you are on poverty macros (low macros ​

Don't feel ashamed or alone because this is a epidemic spreading across the country……  🙂

So I said enough with this and channeled my inner macro magician to create a wrap recipe that you could even fit in your macros a week out from a show! 

The Superhuman Macros

​Per 1 Whole Wrap (2 halves):

  • 274 calories
  • 26g carbs
  • 8.5g fat
  • 31g protein
  • 9g fiber

Thats crazy macro friendly! And these things are massive!

Ingredients:

  • 1 Josephs Lavash Bread
  • 1 Can Solid White Albacore Tuna (You can use any tuna in water you'd like)
  • 75g Green Peppers
  • 50g Onions
  • 20g chopped tomato
  • 10g Spinach
  • 1/2 oz (14g) avocado
  • 2 Tbsp On The Border Creamy Monterey Jack Queso (This stuff is amazing)
  • 15g Sriracha

​Directions:

  • Add non fat cooking spray to pan and cut up green peppers and onions and place in pan to sauté in. Then put burner on 8 (almost high heat) and let them cook. Add sea salt, pepper, a quick shake of creole seasoning to them after they've started to soften up a bit. They will soak up the seasoning better that way.
  • Take tuna out of can and put into a bowl. (Pictured is two cans of tuna) Then add your queso to the tuna and mix until it is evenly mixed in with the tuna.
  • Take your lavash breads and lay flat on pan. Then evenly add your tuna to the top half of the lavash bread 
  • Then you will add your avocado, sliced tomatoes and siracha. 
  • Once the peppers and onions are sautéed, you will add those next along with a handful of spinach.
  • Now roll that bad boy up and put in oven to broil until golden on each side. (don't forget to do both sides!
  • Once golden on each side, let it cool for a couple minutes and then slice evenly down the middle. 

After Broil

Before Broil

And there you have it! Wrap gainz at its finest! 

Your Homework!

Go make this wrap right this second! You won't regret it or your money back 😉

​​Once you make it, let me know in the comments and then go friend me on Facebook and/or follow on Instagram right away so you can tag me in the picture and I will repost it!

​And if you want other guilt free/macro friendly recipes, click here for many more to add to your arsenal :)​

Lastly, mak​e sure to subscribe below and join the Flexible Dieting Lifestyle Community if you want more of these tasty recipes sent directly to your inbox when I post them! 

Thanks and God Bless,

​Zach

High Protein Peanut Butter & Jelly Cake!

The good ol days!

Think about how many PB & J's you had growing up! Do you miss them!? I sure do!​

A big ol bite!

I took those beautiful sandwiches for granted then and wanted to display my renewed appreciation for them with a crazy/awesome/amazing/tasty recipe!​

That's why I decided to not only find a way to make some macro friendly PB&J's but to make a High Protein PB&J Cake! You can thank me later in the comments! 🙂

​The Stats AKA The Macros

Macros w/out cereal toppings:

  • ​550 calories
  • 82g carbs
  • 10g fat
  • 40g protein
  • 16g fiber!

Macros w/ Special K Strawberry and Captain Peanut Butter Crunch cereal toppings: 

  • ​660 calories
  • 106g carbs
  • 12g fat
  • 42g protein

Not bad for a massive PB&J Cake!

​Da Recipe!

Ingredients​:

Directions:

​P​ut oats in bigger than normal bowl and add water until it water is just above the oats. (pic to the right)

​Then cook oats for 1:30 in microwave. Take oats out and stir until the oats have soaked up the water and then add a little bit less water than you did the first time. Water should be about level with the oats

Cook for another 1:30 and take the oats out and repeat the previous process but add about half of the water you did this past time.

You will cook the oats 4 times total, stirring after every time and adding about half as much water as you did the previous time.

Peanut Butter Cake ready to be topped with the jelly!

Once your oats are all the way cooked, you will need to add your protein powder, PB2, and about 3g of stevia if you'd like and mix until all the ingredients are mixed into the oats. Make sure you take the oats directly from the microwave and add all the ingredients quickly because if you do not, the oats will not soak up the ingredient properly and will not come out solid.

​Then you will immediately throw it into the fridge for at least 4-6 hours to let thicken up and become a sponge type texture. I put it in the fridge overnight I eat it the next day.

Now take your frozen strawberries and put them in a bowl. Microwave for 45-60 secs until they are soft enough to smash. Then take a fork and mash them into a jelly. Now you have some nice homemade jelly! Put in fridge to top cake once it has settled. 

Pro-tip: You can substitute any type of berries you want to make whatever type of jelly you prefer!

Once cake is nice and firm, top with your strawberry jelly and now you have a beautiful PB&J Cake that will bring make you wonder why you ever took those bad boys for granted!

If you have the macros to spare, I advise topping this bad boy with some complementary cereals. I chose 1/2 serving of Captain Peanut Butter Crunch and 1/2 serving Special K Red Berries. I'm all about the CRUNCH!

A beautiful slice topped with goodies 🙂






Now go relive the glorious PB&J days!

​You know you used to take those glorious sandwiches for granted so get up and make this beautiful cake to not only remind yourself how wonderful PB&J's are but do it in a macro friendly way!

​If you enjoyed this recipe, please feel free to share with anyone you think would enjoy High Protein Peanut Butter & Jelly Cake! I mean you have to share it with everyone because everyone loves PB&J's, especially when put into a cake form! 

​And if you want other guilt free/macro friendly recipes, click here for many more to add to your arsenal :)​

​​If you make this recipe, please friend me on Facebook/follow me on Instagram and tag me in the picture and I will repost it! Friend or follow me on anyways even if you hurt my feelings and don't make it! I won't be mad but just disappointed that you won't be able to enjoy this wonderful creation 🙁

​If many PB&J's were consumed during your childhood, let me know in the comments if you were a strawberry, blueberry, or grape jelly fan. I'm on #teamstrawberryjelly!

Thanks and God Bless,

Zach​

High Protein Butterscotch Rollups!

A Childhood Memory

When I decided to make these, I was thinking back to my childhood when my Memere (french for grandmother) would make me crepes every morning. I would wake up and could already smell the wonderful crepes waiting for me in the kitchen. She spoiled the heck out of me and she knew this was the only was to get me out of bed 🙂

My Best Friend

Instead of having to make the crepes myself and plus I didn't have the ingredients to make them anyways, I went out on a limb and decided to use Josephs Lavash Breads as my crepe.

My goal was to make something super duper tasty in 10 minutes flat. I started the clock and got to work! ​

The Stats AKA Da Macros:​

Macros w/out Ice Cream or Chips​:
  • ​460 calories
  • 56g carbs
  • 8g fat
  • 60g protein!
Macros w/ Ice Cream and Chips:
  • ​680 calories
  • 91g carbs
  • 15g fat
  • 67g protein

Go to IHOP or any breakfast place at that and try to find something with better macros than this! Anyone can fit this into their diet and not wreck their macros!

Ingredients:

  • 2 Josephs Lavash Bread
  • 1.75 serving (337g) of Plain Non Fat Greek Yogurt
  • 2 servings (16g) Sugar Free, Fat Free Butterscotch Pudding Mix (disregard the banana cream pudding mix in the picture. I forgot to take the picture till after I made it and had thrown the box away. Please forgive me 🙂
  • Stevia to taste
  • Optional toppings:
    • 1/2 serving (7.5g) Butterscotch chips and 1/2 serving (7.5g) White Chocolate chips
    • 1.5 Serving Publix Vanilla Frozen Yogurt

​Directions:

The Protein Pudding

  • ​Put greek yogurt in bowl then add pudding mix to it
  • Mix until with spoon until you have a super thick consistency and can no longer see any of the white from the greek yogurt. 
  • Add stevia to taste
  • Then lay flat your two lavash breads and take your protein pudding mixture and spread across evenly. I added a few butterscotch and white chocolate chips but thats not necessary unless you are crazy like me 🙂
  • Put on pan and broil in oven until golden brown on both sides (disregard my dirty looking pan. I swear its not that dirty lol)

Bottom

Top Side

  • Take out and and put on your plate to let cool and get crispy. Once cooled for about 10 minutes, slice in half if you'd like because thats the only way they were going to fit on my plate 🙂

Pro-tip!

  • ​If you are topping with ice cream, put it in the freezer for about 15 minutes to cool down and the inside will still be warm. This prevents ice cream from melting like crazy when you put in on top and then when you take a bite, you get that warm/cold contrast! SOOO GOOD!
  • Once cooled off, add your ice cream and chips!

Game Time!

​It's time to eat!!!

Alright now that you have the recipe, go make my Memere proud and whip up some super duper High Protein Butterscotch Rollups in her honor! The pressure is on!

If you enjoyed this recipe, please feel free to share with anyone you think would enjoy High Protein Butterscotch Rollups! That means you have to share it with everyone because everyone needs something this delicious that only takes 10 minutes to make in their lives!

​And if you want other guilt free/macro friendly recipes, click here for many more to add to your arsenal :)​

​If you make this recipe, please friend me on Facebook or follow on Instagram and tag me in the picture and I will repost it!

If your grandmother ever made you breakfast, let me know in the comments below what was the best thing she ever made you!

Thanks and God Bless,

Zach​

Reese’s Protein Cake!

Let's be honest and agree on 3 things:

  1. Everyone loves Reese's peanut butter cups
  2. Everyone loves cake
  3. You probably need more protein in your diet

Since all of those are facts, today is your lucky day because I've created a Reese's Protein Cake Recipe that covers all 3!

​The Recipe

Ingredients: 

  1. 1 can of cannelli beans
  2. 24g pb2 (powdered peanut butter) (add an extra 12g if you want a super strong peanut butter flavor)
  3. 5g cocoa powder
  4. 1 s​coop vanilla protein powder (use peanut butter flavored protein powder if you want a super strong peanut butter flavor)
  5. 1/4-1/2 cup Fat Free Milk (60-120ml or 60-120g). Only add enough to get consistency of somewhat thick batter. You can use unsweetened almond milk but I didn't have any.
  6. 2 egg whites (92g)
  7. 1 tsp (5g) baking soda
  8. Stevia to taste

Directions

Can't waste macros so scraped off and ate the leftover batter while my cake was cooking 🙂

  1. Preheat oven to 300 degrees Fahrenheit
  2. Drain and rinse kidney beans
  3. Add all the ingredients above into a food processor or blender. I use a ninja blender which is freakin awesome and it's only $30. Had it for over a year with not a single problem. Here the link to check it out
  4. Blend until it is a smooth thick batter consistency
  5. Coat your cake pan with butter spray and then pour batter evenly into pan
  6. Put into oven for 20 minutes
  7. Take a toothpick around the 20 minute mark and stick it in the middle. It should still be kinda gooey which will ensure you don't have a dry cake 🙂
  8. BOOM! Reese's Protein Cake!

Da Cake fresh out the oven!

The Stats AKA The Macros

For 1 slice (1/8th Cake): W/out toppings 

  • 60 calories
  • 7.5g carbs
  • .625g fat
  • 6.5g protein

For da whole cake: W/out toppings

  • ​480 calories
  • 60g carbs
  • 5g fat
  • 52g protein 

The Macros w/ Toppings 🙂

In case you forgot how beautiful it is 🙂

My toppings were:

  • ​2 Servings Kemps Vanilla Frozen Yogurt
  • 1/2 serving sprinkles
  • 1/2 serving Captain Peanut Butter Crunch Cereal

Macros of cake w/toppings:

  • ​785 calories
  • 112g carbs
  • 12g fat
  • 58g protein

Pro-tip: How to make more macro friendly

As you can see, the toppings almost doubled the calories of the meal so just by exchanging in a few different topping will make it a whole lot more macro friendly. 

I used ice cream and cereal because I have to hit nearly 400g carbs a day in order to maintain my bodyweight so the ice cream & cereal were added to help me get there. Feel bad for me :)​

A more macro friendly topping idea would be to mix Dannon Light & Fit Vanilla Greek Yogurt, PB2, and 1 serving butterscotch sugar free/fat free pudding mix to make a peanut butter/butterscotch frosting to put on top of the cake.  ​

Also, if you want a strong peanut butter flavor, I would use a peanut butter flavored protein powder and/or add an extra serving of PB2​.

Make me proud!

Alright now that you have the recipe, go bake and enjoy this tasty Reese's Protein Cake!

​If you enjoyed this recipe please feel free to share with anyone you think would enjoy some Reese's Protein Cake! That means you have to share it with everyone because everyone needs Reese's Protein Cake in their lives!

And if you want other guilt free/macro friendly recipes, check out my High Protein Vanilla ​Birthday Cake or Apple Cinnamon Peanut Butter Protein Pizza!

If you make this recipe, please friend me on Facebook or follow on Instagram and tag me in the picture and I will repost it!

​If you have ever eaten a piece of chocolate candy, let me know in the comments what you favorite one is. Obviously I am a Reese's fan with Butterfingers being a close second 🙂

Thanks and God Bless,

Zach​