Recipes

Monstar Protein Balls Recipe

These nutrient-packed protein balls are perfect for fueling your workouts or providing a quick, healthy snack.

Ingredients:

  • 1 cup rolled oats
  • 1/2 cup natural almond butter (or peanut butter)
  • 1/3 cup honey or maple syrup
  • 1/4 cup chocolate protein powder (or your preferred flavor)
  • 2 tbsp chia seeds (optional for added crunch and nutrition)
  • 1/4 cup dark chocolate chips or cacao nibs
  • 1/4 cup crushed nuts (almonds, pecans, or walnuts)
  • 1 tsp vanilla extract
  • 1/4 tsp sea salt

Instructions:

  1. Combine Dry Ingredients:
    In a large mixing bowl, add the oats, protein powder, chia seeds, and a pinch of sea salt. Mix until evenly combined.
  2. Add Wet Ingredients:
    Pour in the almond butter, honey (or maple syrup), and vanilla extract. Mix thoroughly until the ingredients form a sticky, cohesive dough.
  3. Fold in Extras:
    Gently fold in the chocolate chips and crushed nuts to distribute them evenly.
  4. Shape the Balls:
    Scoop out small portions of the mixture (about 1 tablespoon each) and roll into balls using your hands. If the mixture is too sticky, chill it in the refrigerator for 10–15 minutes before rolling.
  5. Chill:
    Place the balls on a parchment-lined tray and refrigerate for at least 30 minutes to firm up.
  6. Store:
    Transfer the protein balls to an airtight container. Store in the refrigerator for up to 2 weeks or freeze for up to 3 months.

Nutritional Info (per ball): (Approximate, based on 12 balls)

Fats: 6g

Calories: 120

Protein: 5g

Carbs: 12g

Protein Pancakes Recipe

These fluffy, high-protein pancakes are perfect for a post-workout meal or a healthy breakfast to fuel your day.

Ingredients (Serves 2–3):

  • 1 cup rolled oats (or oat flour)
  • 1 scoop protein powder (vanilla or unflavored)
  • 1 medium ripe banana (for natural sweetness)
  • 2 large eggs
  • 1/2 cup unsweetened almond milk (or your milk of choice)
  • 1 tsp baking powder
  • 1/2 tsp cinnamon (optional, for added flavor)
  • 1/4 tsp vanilla extract
  • 1/8 tsp salt
  • Coconut oil or non-stick spray (for cooking)

Instructions:

  1. Prepare the Batter:
    • In a blender, combine the oats, protein powder, banana, eggs, almond milk, baking powder, cinnamon, vanilla extract, and salt.
    • Blend until smooth and well-combined. Let the batter sit for 2–3 minutes to thicken slightly.
  2. Heat the Pan:
    • Heat a non-stick skillet or griddle over medium heat. Lightly grease with coconut oil or non-stick spray.
  3. Cook the Pancakes:
    • Pour about 1/4 cup of batter per pancake onto the skillet. Cook for 2–3 minutes until bubbles form on the surface and the edges begin to set.
    • Flip and cook for another 1–2 minutes until golden brown and cooked through.
  4. Serve:
    • Stack the pancakes on a plate and top with your favorite healthy toppings such as Greek yogurt, fresh fruit, nut butter, or a drizzle of honey or maple syrup.

Nutritional Info (per serving, approx. 2 pancakes): (Varies with toppings)

Fats: 6g

Calories: 250

Protein: 18g

Carbs: 28g

Protein-Packed Ranch Dressing Recipe

This creamy, high-protein ranch dressing is perfect for salads, dipping veggies, or as a healthy sauce for wraps.

Ingredients:

2–3 tbsp unsweetened almond milk (or water) to adjust consistency

1/2 cup plain nonfat Greek yogurt

1/4 cup low-fat cottage cheese (optional, for extra protein)

1 tbsp olive oil or avocado oil

1 tbsp lemon juice or apple cider vinegar

1 tbsp fresh dill, finely chopped (or 1 tsp dried dill)

1/2 tsp garlic powder

1/2 tsp onion powder

1/4 tsp smoked paprika (optional, for added flavor)

1/4 tsp salt

1/4 tsp black pepper

Grilled Chicken Low-Calorie Burritos Recipe

These flavorful, protein-packed burritos are light on calories but big on taste, making them a perfect healthy meal option.

Ingredients (Makes 4 Burritos):

  • 2 medium chicken breasts (boneless, skinless)
  • 4 low-calorie whole wheat tortillas (or low-carb tortillas, ~70-100 calories each)
  • 1 cup shredded lettuce
  • 1/2 cup diced tomatoes
  • 1/2 cup diced red onion
  • 1/4 cup low-fat Greek yogurt (as a sour cream substitute)
  • 1/2 cup black beans (rinsed and drained)
  • 1/4 cup shredded low-fat cheese (optional)
  • 1/4 cup fresh cilantro, chopped (optional)
  • 1 lime, cut into wedges

Seasoning for Chicken:

  • 1 tbsp olive oil
  • 1 tsp chili powder
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Prepare the Chicken:
    • Rub the chicken breasts with olive oil and season them with the chili powder, smoked paprika, garlic powder, cumin, salt, and black pepper.
  2. Grill the Chicken:
    • Preheat a grill or grill pan to medium-high heat. Cook the chicken breasts for 5–7 minutes per side, or until the internal temperature reaches 165°F (75°C).
    • Remove from heat, let the chicken rest for 5 minutes, then slice into thin strips.
  3. Warm the Tortillas:
    • Heat the tortillas in a dry skillet over medium heat for about 30 seconds per side, or wrap them in foil and warm in the oven.
  4. Assemble the Burritos:
    • Lay each tortilla flat and spread a dollop of Greek yogurt in the center.
    • Add sliced grilled chicken, shredded lettuce, diced tomatoes, red onions, black beans, and a sprinkle of cheese (if using).
    • Squeeze a lime wedge over the filling for added flavor and top with chopped cilantro if desired.
  5. Roll the Burritos:
    • Fold in the sides of the tortilla, then roll tightly from one end to the other.
  6. Serve:
    • Serve immediately or wrap in foil for an on-the-go meal.

Nutritional Info (per burrito): (Approximate)

Fat: 7g

Calories: 280

Protein: 28g

Carbs: 25g