2400 Calorie Flexible Dieting Full Day of Eating!

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The Flexible Dieting Lifestyle Book of Recipes 5.0

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Funfetti Oreo Protein Pancakes!

Link to Higher Protein Version: https://www.youtube.com/watch?v=ryFa3Z8eNu8&t=130s

Macros for the WHOLE Stack with all toppings:
98g Carbs, 17g Fat, 48g Protein!

Ingredients for Pancakes (Makes 8 Pancakes):
80g Pancake Mix
15g PEScience Gourmet Vanilla Select Protein (“FDL” saves you 15%)
5g Coconut Flour
50g Egg Whites
4g Baking Powder
3g Zero Cal Sweetener of your choice
10g Sprinkles
Water till consistency of Pancake Batter

Ingredients for Oreo Protein Frosting between each layer of pancakes:
8g PEScience Gourmet Vanilla Select Protein
15g Black Cocoa Powder
5g Coconut Flour
3g Zero Cal Sweetener of your choice
2g Vanilla Extract
45g Plain Non Fat Greek Yogurt

Ingredients for Protein Icing:
8g PEScience Gourmet Vanilla Select Protein
2g Coconut Flour
30g Plain Non Fat Greek Yogurt

Other toppings:
1.5 Reduced Fat Oreos
10g Fat Free Whipped Cream

1.) Add all your dry pancake ingredients into a bowl and mix to avoid clumping. Then add your egg whites to the bowl and mix in the best you can. Then add in cold water in 30ml increments until you achieve a batter like consistency. Add to freezer for 2-3 minutes to help it thicken up some more.
2.) Preheat stove top pan to medium heat (5/10). Add your pancake batter in medium sized circles on your pan. You will be able to get 8 pancakes the size of someone with large hands palm of their hand. I personally made.
3.) Once pancakes are done, let them cool a bit. And while they are cooling, make your Oreo Protein Filling by adding your dry ingredients into a bowl and mix to avoid clumping. Then add your greek yogurt and mix that in the best you can. Then add your cold water 10ml at a time. Mix and repeat until you have a thick filling like consistency. Be careful not to add too much water. Do the same with your protein icing ingredients but you’ll want the icing to be a little less thick as the filling so you can add a little bit more water.
4.) Now take your pancakes, add your Oreo filling between each layer and enjoy this heavenly pancake stack!

5 Minute Pepperoni Pizza Spaghetti Squash!

Macros for the WHOLE Bowl:
38g Carbs, 6g Fat, 14g Protein!

500g Cooked Spaghetti Squash
100g Pasta Sauce
28g Light Shredded Mozzarella
8g Turkey Pepperonis
Oregano/Basil on top

Spaghetti Squash Recipe Video: https://www.youtube.com/watch?v=ryFa3Z8eNu8&t=130s)

Pimped Out Rice Cakes w/ Protein Pumpkin Frosting!

Macros for all 3:
47g Carbs, 5g Fat, 21g Protein!

Ingredients for Pumpkin Frosting:
100g Pure Pumpkin
8g PEScience Gourmet Vanilla Select Protein (“FDL saves you 15%)
12g Powdered PB
2g Coconut Flour
2g Zero Cal Sweetener of your choice
1g Ground Cinnamon
1g Pumpkin Spice (can always add more)
30g Plain Non Fat Greek Yogurt

1.) Add your pumpkin and greek yogurt into a bowl and mix to combine. Then add your dry ingredients into another bowl and mix to help avoid clumping. Now mix together like crazy with your spoon until it is a thick frosting! Add to freezer for 5-10 minutes to help it cool and then enjoy!

Breakfast Hot Pockets!

Macros for all 3 Hot Pockets:
46g Carbs, 12g Fat, 39g Protein!

Ingredients (for 3 Hot Pockets):
1 Lavash Bread (I used Joseph’s Brand)
140g Egg Whites
21g Light Shredded Mozzarella
30g Low Fat Queso
30g Reduced Guilt Guac from Trader Joe’s

1.) Preheat oven to 450 Degrees F. Cook up your egg whites in a stove top pan (save 40g. I’ll explain later). Once those are cooked up, lay your lavash bread flat and cut into 6 equal pieces. These will be the top and bottom for 3 hot pockets.
2.) Add the leftover 40g of egg whites to a small bowl. Dip the edges of one of the lavash bread pieces into the egg whites. Then lay flat and add your your egg whites, mozzarella, queso and guac leaving at least 1/2in around the edges. Now take your top piece and dip the edges in the egg whites and then add on top. Press down the edges and then crimp shut with a fork. Repeat this process for your other two hot pockets.
3.) Now rub the rest of the egg whites on top of your hot pockets before going into the oven to help with getting these things golden brown when baking. Add to oven for 10-12 minutes or until golden and crispy on top. Then take out and enjoy!

Protein Frosty!

Macros without toppings:
173 Cals, 7g Carbs, 5g Fat, 25g Protein!

Macros with all the toppings:
107g Carbs, 11g Fat, 33g Protein!

End of the day Macros:
2,432 Cals, 336g Carbs, 51g Fat, 155g Protein!

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