Peanut Butter Banana Fluff!

Ice Cream Without The Guilt!


Who doesn’t like a little fluff in their life?  Lincoln and I were talking not long ago about desserts that can be eaten when watching calories and this was one that popped up.  It was something I had made before, but had no name to put to it, not until Lincoln had called it protein fluff.

It’s a delicious little healthy treat that is easy as hell to make, even if you have never really cooked very much.  All you need is a food processor (a blender works just the same, but the processor is easier to clean, and you get less waste).

There are several other variations of this that you can make, but this one is probably my favorite, at least from what I have tried making so far.  I based this on a 10 serving recipe, as its more of a treat item than anything else.


  • 3 Bananas, Frozen
  • 1 1/2 Cups Peanut Butter
  • 1/2 Cup Vanilla Almond Milk
  • 4 Scoops Vanilla Protein Powder (I prefer chocolate for this though)


  1. Cut frozen bananas into small chunks.  This allows it to blend more easily.
  2. Place protein, peanut butter and bananas in processor and blend.  Slowly add almond milk until smooth.
  3. Enjoy.

Yep. That easy.  It’s high in protein, and is just awesome.


  • Calories: 299
  • Total Fat: 19 g
  • Total Carbs: 19 g
  • Dietary Fiber: 3 g
  • Protein: 19 g

I hope you enjoy this as much as I do.  I’ll post different variations of this over time, especially as I try new variations of it.

Yellow Coconut Curry Squash Soup

Having trouble losing weight? Turn your meals into things you can’t possibly overeat.

Believe it or not, I was also a Chef back in the day. However, I managed to both escape the industry and kill those memories with various substances so it doesn’t come up much. But here’s what I just finished making for dinners for the rest of the week.

Yellow Coconut Curry Squash Soup
– 2 whole spaghetti squash, seeded and pre-roasted
– 800g chopped or shredded or pulled cooked chicken
– 160ml tin coconut milk
– 1 cup skim milk
– about 400g (1/2 bag) of frozen cut green beans
– Madras yellow curry powder (or other curry powder you have) to taste (I started with about 2 tbsp, then added a lot more because I love curry)
– salt/pepper to taste
– water to thin so you don’t scorch it

Put all of the stuff in the pot except for the green beans and chicken. Add water to desired thickness. Season and bring to a boil. Blend with an immersion blender (stick blender) or an actual blender. Don’t burn yourself.

Add green beans and chicken, bring back to a boil.

Try to eat 1/4 of the batch like you’re supposed to because you are dumb and planned out your macros that way.

Total time in the kitchen, start to finish, including all prep: under an hour. The bulk of that was stirring the soup so it didn’t burn.

Fat: 57
Carbs: 179
Fibre: 27
Protein: 185
Cals: 1912

Quinoa & Chicken Stuffed Peppers

Because Healthy CAN Be Delicious


Well holy crap for a lack of posts on my part.  I do apologize for that, but it has been a busy start to my season with work.  I was only able to make it into a gym for the first time in 2 weeks yesterday.  Which, I have to add, felt fantastic.

Anywho, this one might seem like it is a little on the difficult side, but it’s actually pretty easy to pull off, and people will think you’re a fucking magician.

Let’s start with the chicken:

  • 3 4-oz Boneless Skinless Chicken Breasts
  • My Spice Rub

*If you can’t do this, you’re hopeless and should off yourself now*

  1. Season the chicken with just enough of the spice mix to give it a decent coating.  You’ll notice if it’s too much, trust me.
  2. Bake in a 350F oven for about 20 minutes, or until fully cooked.  This is very key, as Salmonella is not anything I wish on any one you.  I’ve gotten it, and although it is an awesome way to lose 30 pounds in 3 days, it WILL kill most of you.  So make sure your chicken is fully cooked.  If you have a calibrated meat thermometer, the chicken should come to at least 165F on the inside..
  3. Remove from oven, and cool.


  • 1 Cup Quinoa
  • 2 Cups Water
  • 1 Pinch of Salt
  1.  Put water and salt in a pot.  You can substitute the water for broth, it’s entirely up to you.
  2. Bring to a boil and add quinoa.  Let simmer on medium heat for about 5 minutes, stirring every minute or so.
  3. Cover and let sit.  The cooking process will continue while this is going on.  Stir occasionally.

Bruschetta Mix & Stuffing:

  • 3 Roma Tomatoes, Diced
  • 1/2 Red Onion, Fine Diced
  • 6 Fresh Basil Leaves, Fine Chopped.  You can sub 2 TBSP of dried basil if you can’t get fresh.
  • 3 TBSP Parmesan Cheese (The real stuff, not that sand like shit.  That’s not really cheese)
  • 1 TBSP White Wine Vinegar.  You Can Sub Balsamic Vinegar If Desired
  • 3 TBSP Olive Oil
  • 1 Pinch Each of Kosher Salt and Cracked Black Pepper
  • 2 Yellow Peppers
  1. Dice all of the chicken breasts when cooled.  Mix with quinoa and set aside.
  2. Combine all bruschetta mix in a bowl. (Yep, that easy)
  3. Mix bruschetta with quinoa mixture.
  4.  Half the peppers from top to bottom (stem side is the top).  Clean out the core and seeds.
  5.  Stuff with quinoa mix.  You will probably have left over, which is fine.  It makes a great lunch, hot or cold!
  6. Bake in 350F oven for 15 minutes.
  • Total Fat: 11.5 g
  • Total Carbs: 29.2 g
  • Dietary Fiber: 1.6 g
  • Protein: 18.5 g

It seems like a lot of work when reading it, but it’s actually quite easy.  And high in protein.  Give it a try.  The quinoa stuffing mix can be eaten by itself and doesn’t have to be stuffed into anything.

Gluten Free, Sugar Free Peanut Butter Cake

It’s Guilt Free!


This doesn’t mean you eat the whole damn thing.  You won’t have to, as it is filling.  This came from an idea given to me by a friend of mine (Hi Chris!) that asked me to come up with a dessert idea that fit his macros, but didn’t taste like dirt.  I make this for a couple body builders I know, as well as for fire fighters.

The recipe is made for 12 slices per cake.  It’s also approved for human consumption by my other half.


  • 12 Large Eggs
  • 1 ¼ Cup Peanut Butter
  • 1 Cup Shredded Coconut
  • 1 TBSP Vanilla Extract
  • 2 TBSP Splenda
  • ¼ Cup Milk
  • *Variation* Add 1 tbsp sifted cocoa powder to Peanut Butter mixture (see below)


  1. Preheat oven to 375F
  2. Separate eggs into whites and yolks (Do them one or two at a time and our the whites into the mixture right away.  If the yolk breaks and mixes with the whites at all, they won’t stiffen, and you’ll have to start again)
  3. Leave whites and Splenda on the side.  Mix remaining ingredients together.
  4. Whip whites and Splenda together using a mixer (or by hand if you’re up for a workout).  Whip until hard, stiff peaks form, as if making meringue.
  5. Fold peanut butter mixture into the whites.
  6. Pour into greased 12” spring form pan.

Bake in oven (no shit) for 45 minutes, or until toothpick comes out clean.

Note – The very middle of the cake can be a pain, so be sure to double check it.  Also, make sure your mixture is ready before you whip the whites.  You will get a better product, and the cake will rise more.  If you don’t have a spring form pan, a cake pan will be an okay substitute.  Every oven is different, the 45 minutes is just a starting point, so play around.  I used one oven and it too just over an hour, and the oven at home took 45ish minutes.


  • Total Calories: 285
  • Total Fat: 21.9 g
  • Total Carbs: 12.7 g
  • Dietary Fiber:2.4 g
  • Protein: 11.5 g

Gluten Free/Sugar Free Protein Peanut Butter Cookies

Yield: Approximately 2 dozen (depends on your sizes)

I make these regularly at home for myself and my other half.  She loves them, and they are good for fitting into your diet.  You can sub a lactose free milk to make it dairy free.  As well, instead of making cookies, these can also be made into bars.

Note:  I originally used Cloud 9 Bakery Gluten Free Flour the first time I made this recipe.  After I ran out, I used the Robin Hood Nutri Blend Gluten Free Flour.  The flour brand can change the product result slightly, and you may end up having to add another 1/4 – 1/2 Cup of Milk to thin out the dough.  It will vary, so play around with it.  The product will seem slightly “dry” when it is baked, and it won’t rise like a traditional cookie.  But it will be moist and fully cooked.  Also note, that if you make bars instead of rounds, the nutritional value will vary.  Figure one bar as 1.5 of a cookie.  It is also based on a 24 cookie yield.


Total time:  Approximately 25 minutes

  • 2 cups peanut butter
  • 1 ¾ cups gluten free flour
  • 2 large eggs
  • 1/2 tsp baking soda
  • 1 tsp vanilla
  • ¼ tsp salt
  • ¼ cup splenda
  • 3 scoops vanilla protein powder (any flavor will do)
  •  ½ cup milk (sub chocolate almond milk for more flavor)
  • *You can add 2 cups of dark chocolate chips for an added bonus.  Recipe does not include the chips in nutritional value*


  1. Preheat oven to 350F.
  2. Mix peanut butter, honey, eggs, and vanilla in a bowl until creamed together.
  3. Add protein and mix. Mixture will clump together into a firm dough.  Add milk and mix. Dough will soften and look like the creamed mixture.
  4. Add flour and mix.  This is easiest done by hand.  Dough will feel slightly “greasy”.  This is due to the oil from the peanut butter, and is normal.
  5. *Optional* Add ½ cup of pure dark chocolate chips by hand.
  6. Form into small balls and press flat on a baking sheet.  Bake at 350F for 8-10 minutes and allow to cool on a wire rack.

Per cookie:

  • Total Calories: 126
  • Total fat: 4.8 g
  • Total Carbs: 16.1 g
  • Dietary Fiber: 1.5 g
  • Protein: 6.4 g

I only listed the major relevant info for the each cookie.  If you would like to know the more detailed break down, message me and I can get that to you.  These also freeze well, if you want to make several batches at once.