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Read more about the article Protein Waffles

Protein Waffles

  • Post author:Josh Cortis
  • Post published:November 19, 2022
  • Post category:Breakfast/Dessert/Recipes/Snack
  • Post comments:18 Comments

Protein Waffles made using a blend of whey and casein proteins with oat flour. These are great when batched prepped and stored in the freezer for an easy breakfast or snack in minutes. Top them with berries, chocolate chips, or eat them plain.

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Read more about the article Protein Pumpkin Muffins

Protein Pumpkin Muffins

  • Post author:Josh Cortis
  • Post published:October 17, 2022
  • Post category:Breakfast/Dessert/Recipes/Silver/Snack
  • Post comments:19 Comments

Protein Pumpkin Muffins made using a combination of whey and casein proteins as well as egg whites and Greek yogurt to give a higher protein, lower calorie dessert option than a traditional muffin.

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Read more about the article Chocolate Chip Protein Crescent Rolls

Chocolate Chip Protein Crescent Rolls

  • Post author:Josh Cortis
  • Post published:January 27, 2022
  • Post category:Air Fryer/Dessert/Recipes/Silver
  • Post comments:6 Comments

Chocolate Chip Protein Crescent Rolls, a more macro friendly version of the crescent rolls from the tube, these ones are made with a flour mixture and casein protein powder to thicken the dough.

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Read more about the article Macro Friendly Protein Cheesecake

Macro Friendly Protein Cheesecake

  • Post author:Josh Cortis
  • Post published:November 16, 2020
  • Post category:Dessert/Recipes
  • Post comments:13 Comments

Macro Friendly Protein Cheesecake made from plain nonfat Greek yogurt to yield a higher protein, lower calorie alternative to the classic.

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Read more about the article Pumpkin Cinnamon Rolls

Pumpkin Cinnamon Rolls

  • Post author:Josh Cortis
  • Post published:October 12, 2020
  • Post category:Breakfast/Dessert/Recipes/Silver
  • Post comments:3 Comments

A fall inspired pumpkin cinnamon roll. These are sweet, breadlike, and satisfying while using a combination of rice flour, cornstarch, and vanilla casein protein.

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Read more about the article Gluten Free Apple Fritters

Gluten Free Apple Fritters

  • Post author:Josh Cortis
  • Post published:October 3, 2020
  • Post category:Air Fryer/Dessert/Recipes/Silver
  • Post comments:4 Comments

Gluten Free Apple Fritters Air fried Apple Fritters made from the pancake mix from the protein pancake recipe. The mix is combined with butter, sugar, apples, and Greek yogurt to…

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Read more about the article Protein Pancakes

Protein Pancakes

  • Post author:Josh Cortis
  • Post published:August 20, 2020
  • Post category:Breakfast/Dessert/Recipes/Silver/Snack
  • Post comments:54 Comments

Protein pancakes made from oat flour and a blend of whey and casein protein for a high protein breakfast option. You can prep the dry ingredients in advanced and have these ready to go quickly each morning.

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Read more about the article Gluten Free Raspberry Poptarts

Gluten Free Raspberry Poptarts

  • Post author:Josh Cortis
  • Post published:July 31, 2020
  • Post category:Breakfast/Dessert/Recipes

A fun, homemade version of a Raspberry Poptarts made from gluten free flours and homemade raspberry jam. I use the air fryer to cook these but an oven works just as well.

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Read more about the article Chewy Chocolate Chip Cookies

Chewy Chocolate Chip Cookies

  • Post author:Josh Cortis
  • Post published:June 21, 2020
  • Post category:Dessert/Recipes/Silver/Snack
  • Post comments:2 Comments

A gluten free, chewy, chocolate chip cookie made from oat flour, a bit of casein protein powder, and pureed sweet potatoes. These cookies are low calorie and have great flavor for a cookie that has no butter or sugar.

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Read more about the article Protein Cinnamon Rolls

Protein Cinnamon Rolls

  • Post author:Josh Cortis
  • Post published:June 3, 2020
  • Post category:Breakfast/Dessert/Recipes/Silver
  • Post comments:14 Comments

I have spent 3 years trying to make gluten free, yeast free, protein cinnamon rolls that had a similar texture and taste to the real thing. These are sweet, breadlike, and satisfying while using a combination of oat flour, corn starch, and vanilla casein protein.

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Josh Cortis About Me

Welcome to TMPM. My name is Josh and I love food. I am an Exercise Scientist turned Recipe Developer/Mayor of Snack City. I started The Meal Prep Manual in 2016 to show people that meal prep doesn't have to be bland and boring. I create recipes that taste awesome, are macro friendly, and will help you reach your goals.

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