Grab and Go Challenge Options

These are options for when you are in a pinch, and have less than 5 minutes to put a meal together. Do not worry about your macros; just grab one of these options. Some of these options will need to be prepped on the weekend and can be kept frozen. (See recipes attached)

  1. One protein bar: Quest, Combat, Mission, or Paleo Bars
  2. Individual Greek Yogurt with 1 scoop of protein powder
  3. Frozen Lean Meat (palm size for females, two palms for males) and a bag of frozen veggies.
  4. Salad. Frozen Lean Meat (palm size for females, two palms for males) and leafy greens, topped with Bolthouse yogurt dressings.
  5. Banana Nut Squares (2 Small Male, 1 Small Female)
  6. Pumpkin Pie Bars(2 Small Male, 1 Small Female)
  7. Peanut Crunch Bars (2 Small Male, 1 Small Female)
  8. Gooey Chocolate Chip Muffins (2 Small Male, 1 Small Female)
  9. Apple-Cinnamon Bars (2 Small Male, 1 Small Female)
  10. Blueberry Power Yogurt (1 large for Male and Female)
  11. Strawberry Coconut Pudding (1 large for Male and Female)

Banana Nut Squares

Ingredients

½ cup Banana (very ripe, mashed)
2 Whole omega-3 eggs
¼ cup Cottage cheese
½ cup Rolled oats
2 cups Walnut meal

6 scoops Vanilla protein powder (equal to 150g)
¼tsp Baking soda

⅛tsp Salt

Olive oil cooking spray

Instructions

Preheat Oven to 350°F. Whisk the eggs and then combine with cottage cheese and banana. Combine oats, walnut meal, protein powder, banking soda, and salt and stir until evenly mixed. Slowly add the egg/banana mix to the dry ingredients until incorporated. Lightly coat the 9x9 inch baking pan with spray and then transfer mixture into the pan. Bake for 10-15 minutes (or until a toothpick comes out clean from the edges). Be careful not to over-bake as the squares will dry out. Cool, portion, and store in the fridge or freezer, individually wrapped.
Serves 8 small.

Pumpkin Pie Bars

Ingredients

Base

½ cup Quick cooking oats
1 cup Whole Wheat Flour

½ cup Brown Sugar (packed)

½ cup Cold Butter (small cubed)

Filling

2 cups Low fat/skim milk

1.5 tsp Cinnamon

1 tsp Nutmeg

½ tsp salt

2 cups Pumpkin puree (canned)

5 scoops Vanilla Protein Powder (equal to 125g)
3 Whole omega-3 eggs (beaten)
Stevia, to taste

Instructions

Preheat oven to 350°F. Combine oats, flour, and brown sugar in a mixing bowl and stir to combine. Add the cubed butter to the bowl and squeeze into the ingredients using your hands until a course breadcrumb-like texture is achieved and everything is combined. Transfer ingredients into a 9x13 inch baking pan and press down. Place in oven and bake for 12 minutes. In the meantime, bring milk to a boil with the cinnamon, nutmeg, and salt. As soon as it boils, transfer it to a large mixing bowl. Stir in the pumpkin first and then the protein powder and eggs. If necessary, sweeten mixture to taste with Stevia. Once the base has finished baking, removed from the oven and pour the pumpkin filling on top. Place back in the oven and bake for 20 minutes or until pumpkin filing has set. It should be a little firm to the touch. Cool, portion, and store in the fridge or freezer, individually wrapped.

Serves 8 small.

Peanut Crunch Bars

Ingredients

1 tbspPure honey

1 tspPure vanilla extract

½ cup low-fat cottage cheese

½ tsp cinnamon

¼ cup water

1 cup All natural peanut butter (chunky)
5 scoops Vanilla protein powder (equal to 125g)

½ cup Oat flour

¼ cup Almonds (sliced)

Instructions

Add the honey, vanilla, cottage cheese, cinnamon and water to a food processor or blender and puree until smooth. Transfer to a mixing bowl along with the peanut butter. Stir to combine. Add the protein powder and stir to combine (this may take a minute). Add the oat flour and stir to combine again. Using a baking pan (9x9 inch) for measurement, pull out a piece of plastic wrap, about two times the length of the pan. Scoop the mixture above onto the plastic wrap inside the baking pan. Next, lift the corners of the extra plastic wrap and fold over the top of the bars and press the sliced almonds into the top of the bars. Chill in refrigerator for 2 hours. Cut into 2 by 2 inch bars.

Serves 8 small

Gooey Chocolate Chip Muffins

Ingredients

½ cup Unsalted butter (room temperature)

4 Whole omega-3 eggs

¼ cup Coconut milk

1 tsp pure vanilla extract

2 cups Whole wheat flour

6 scoops Chocolate protein powder

1 tbsp Cocoa powder

1 tsp Baking powder

1 tsp Stevia
½ cup Chocolate chips

½ cup Dried fruit (chopped)

Instructions

Preheat oven to 350°F. Put all ingredients together in a mixing bowl and stir with a wooden spoon until combined. Lightly coat a non-stick muffin pan with spray and fill each muffin tin almost to the top. Place in the oven and bake 10 minutes or until the top is set. Cool, and store in the freezer, individually wrapped.

Serves 12 small.

Apple-Cinnamon Bars

Ingredients

2 Egg whites

½ cup Unsweetened applesauce

6 scoops Vanilla whey protein (equal to 150g)

¼ tsp Cinnamon

⅛tsp Salt⅛

½ cup Oats

2 cups Nut meal (ground mixed nuts in blender)

½ cup Apple (cubed)

Olive oil cooking spray

Instructions

Preheat oven to 350°F. Mix the egg whites with the applesauce and beat for a minute. Mix the protein, cinnamon, salt, oats and nut meal. Slowly stir the egg white/applesauce mixture into the dry ingredients until totally incorporated and then stir the apple pieces in. Lightly coat 9x9 inch baking pan with spray and transfer the mixture into the pan. Bake for 10-15 minutes until a toothpick inserted in the center comes out clean. Cool, portion and store in the fridge or freezer, individually wrapped.

Serves 8 small.

Blueberry Power Yogurt

Ingredients

½ cup Plain Greek Yogurt

1 scoop Vanilla protein powder

2 tbsp Blueberries

Instructions

Add the protein powder to the yogurt and stir until completely incorporated. Add the blueberries, stir, and serve.

Serves 1 large.

Strawberry Coconut Pudding

Ingredients

¾ cup Low-fat cottage cheese

¼ cup Coconut milk

½ cup Strawberries (frozen)

¼ tsp Stevia

Instructions

Combine all ingredients in a blender or food processor and puree until smooth. This recipe is between a pudding and a shake. To thicken, add a scoop of protein powder (strawberry or vanilla). To thin, add a little water at a time until desired consistency is reached.

Serves 1 large.