Flexible Dieting Full Day of Eating | Free Macro Friendly Recipes

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The Flexible Dieting Lifestyle Book of Recipes 5.0

Protein Sugar Cookie Ice Cream Sandwiches!

Macros for the Whole Higher Macro recipe (makes 3 Sandwiches)
560 Cals, 78g Carbs, 14g Fat, 31g Protein, 17g Fiber
Just divide this by 3 to get macros per cookie sandwich

Higher Carb/Lower Protein Recipe:
30g All Purpose Flour (can sub Gluten Free Flour)
10g PEScience Gourmet Vanilla Select Protein (“FDL” saves you 15%)
10g Coconut Flour
6g Powdered PB
75g Unsweetened Apple Sauce
45g Pure Pumpkin (Can Sub 45g Plain Non Fat Greek Yogurt)
1 Whole Egg (can sub 50g Egg Whites
5g Stevia
4g Baking Powder
12g Sprinkles
105g Enlightened Birthday Cake Ice Cream

Higher Protein/Lower Carb Recipe:

Macros per Cookie Sandwich:
179 Cals, 18g Carbs, 3g Fat, 20g Protein, 5g Fiber!

45g PEScience Gourmet Vanilla Select Protein (“FDL” saves you 15%)
10g Coconut Flour
6g Powdered PB
70g Unsweetened Apple Sauce
70g Plain Non Fat Greek Yogurt)
50g Egg Whites
5g Stevia
4g Baking Powder
12g Sprinkles
105g Enlightened Birthday Cake Ice Cream

Same Directions for both Cookie Recipes but this will be using the higher protein versions ingredients:
1.) Preheat oven to 350 degrees F. Add all your wet ingredients (egg whites, greek, apple sauce) into a bowl and mix together. Add your dry ingredients (PEScience, coconut flour, powdered pb, baking powder, stevia) into a bowl and mix to help avoid clumping when added to the dry wet ingredients.
2.) Now combine your dry with your wet and mix till you have a thick batter like consistency. Now add to freezer for 10-15 minutes to help it thicken up some more. Once it has thickened up a bit, take out, add your sprinkles and then add 6 scoops of cookie dough onto baking sheet with a cookie scooper. Add a little bit more sprinkles on top.
3.) Now add to your oven for 10 minutes. Then once 10 minutes has past, take them out, add to cooling rack to cool. Then once cool, take your enlightened out and let it thaw at room temp for 10 minutes. Then take your cookie scooper and use to scoop out the ice cream. Add a scoop to 3 of the cookies and then add the other 3 cookies on top of them! Then enjoy these heavenly cookie Sammies!

Base Salad Recipe:

Macros for the WHOLE Salad on avg:
104 Cals, 21g Carbs, 0g Fat, 5g Protein, 5g Fiber!

200g Lettuce
50g Spring Mix
3-4 veggies of my choice 50g of each of them
Sriracha and Mustard on top

Pro tip:
Microwave for 90-120 seconds for unreal warm cold contrast!

Low Carb Pizza Recipe Video:

Protein Cosmic Brownie Frosting Recipe Video:

Quesadilla Recipe:

Macros for each Quesadilla
25g Carbs, 8.5g Fat, 16g Protein, 2g Fiber!

Ingredients (Recipes make 2 Quesadillas):
2 Tortillas of your choice (mine has macros of 22g Carbs, 4g Fat, 3g Protein per tortilla)
4oz 96/4 Lean Ground Beef
30g Low Fat Queso of your choice
28g Light Shredded Mozzarella
20g Sriracha

1.) Preheat stove top pan to medium heat. Season your 96/4 lean ground beef with some sea salt. Work it in with your hands. Then add to pan and cook until at desired level of being cooked.
2.) Now lay your tortilla flat and you will add your ingredients to one side because you will flip the other side of the tortilla over to make it into a quesadilla. So add your queso, the mozzarella, then beef, then sriracha and then flip of the side. Do the same with the other tortilla. Then add to pan and cook until each side is golden. Feel free to add something heavy on top of the tortillas like a burger press to help them cook faster.
3.) Then take off the pan, slice up and enjoy!

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