Recipe

Book
11 easy-to-make fit recipes

By @fitbledys
 About this Book
If you think that having a healthy diet means eating only salads and boiled
chicken, this recipe book is for you. In this recipe book you will discover that
you can make amazing breakfasts, snacks and desserts, using the most
simple ingredients. For instance: oats, eggs, almond milk, peanut butter,
coconut flour and bananas just to name a few. My simple, high in protein
recipes are packed with the nutrients your body needs to stay balanced
and nourished. They have at least 20g of protein to support your muscles
and booty gains. These eleven recipes are incredibly delicious and will keep
you full of energy to do your daily activities and stay on top of your
training. You could literally have any of these for breakfast everyday
without having to worry about sugars, white flour and unhealthy fats.

Insights

Macros
Difficulty:
Serves: Calories: More ingredients, longer cooking
time and more steps to follow.
Macros: Protein • Carbs • Fats

Want to watch the video? Rating:

You can quickly find the video of each recipe All recipes are rated 5 stars
on my instagram, by clicking on the recipe because these are the favourites
title. from my Instagram.

@FITBLEDYS
 ree
Egg f Popu
Contents: lar!

06
Low
carb!
4 Birthday-cake mugcake
Baked oats with cranberry cheesecake
5 topping
6 Chocolate & peanut butter chia pudding
7 Lemon pie baked oats
8 Peanut butter protein bars
07 Tiramisu overnight protein oats
9
e
10 The healthiest carrot cake No bak
11 Protein banana bread
12 Peanut butter and jam overnight oats
Raspberry & white choco coconut
13 pancakes
14 Cheesecake protein pancakes
13 ein
prot b
bom

Super
caky
Disclaimer:
Consistency, macros, calories, baking time
and final results may vary depending on
the brands of ingredients used.

@FITBLEDYS
 Birthday-Cake Mugcake Click on
the title

Rating: Difficulty:
Ingredients:

2tbsp Oat flour

1/2 Mashed banana
1 tbsp Coconut flour
1 tbsp Protein powder
1/2 tsp Baking powder
1/3 cup Almond milk

g free Frosting:
Eg
Serves: 1 Calories: 254 1 tbp Yogurt
5g Sprinkles
Macros: 20g P • 30g C • 6g F

Directions:

1. In a mug or small bowl combine the mashed banana and milk together.
2. Add all the dry ingredients and mix until there are no clumps.
3. Microwave for 70 seconds on high power.
4. Let it cool down for 3 minutes then add yogurt and sprinkles on top.
Notes: All microwaves are different and you could actually have a different
result every singe time. I would check it every 30 seconds.
If you don't have coconut flour, simply use more oat flour.
Use a mug that is big enough so will allow the mugcake to rise without
overflowing.

@FITBLEDYS | 4
 Baked Oats with Cranberry Click on

Cheesecake Topping the title

Rating: Difficulty:
Ingredients:

1/2 cup Oats

1/2 scoop Protein powder
1/2 tbsp Sweetener
1 tbsp Dried cranberries
1/2 tsp Baking powder
1/3 cup Almond milk

ular! Frosting:
Pop 1 tbp Cream cheese
Serves: 1 Calories: 319
1 tbp Ricotta cheese
Macros: 25 P • 30g C • 11g F 1 tbp Protein powder

Directions:

1. Preheat the oven to 180ºC.

2. Blend all the ingredients together (except for the cranberries).
3. Pour the mixture in a ramekin and add cranberries.
4. Bake for 15 minutes then let it cool down.
5. Combine the frosting ingredients until there are no clumps.
6. Once the oats have cooled down spread cheese frosting on top.
7. Add some more dried cranberries.
Notes: You could also bake it in the air-fryer and you will have a very similar
result but in less time (about 10 mins).
Always allow the oats to cool down before spreading the cheese
frosting to prevent it from splitting.
@FITBLEDYS | 5
 Chocolate & Peanut Butter Chia Pudding Click on
the title

Rating: Difficulty:
Ingredients:

2 tbsp Chia seeds

1 tbsp Cacao powder
1 scoop Protein powder
1/2 cup Almond milk
1 tsp Sweetener

bake Toppings:
No
Serves: 1 Calories: 425 1/3 cup Protein yogurt
Low ! 1 tbsp Peanut butter
Macros: 37g P • 12g C • 22g F carb

Directions:

1. In a small bowl, combine the chia seeds, cocoa powder, protein powder
and sweetener.
2. Add the milk and mix until a paste forms and there are no lumps.
3. Store in the fridge overnight or for 4 hours minimum.
Once the chia pudding has set:
In a small glass add a layer of the chia pudding, then a layer of
yoghurt, then some of the peanut butter.
Repeat the process until the glass is full.

@FITBLEDYS | 6
 Lemon Pie Baked Oats Click on
the title

Rating: Difficulty:
Ingredients:

1/2 cup Oats

1/2 scoop Protein powder
1 tbsp Lemon juice
1 tsp Baking powder
1/3 cup Almond milk
1 tbsp Sweetener

u per Frosting:
S
caky
Serves: 1 Calories: 348 1/3 cup Protein yogurt
1 tbp Lemon juice
Macros: 27g P • 33g C • 8g F To taste Sweetener

Directions:

1. Blend all the ingredients together until you have a smooth batter.
2. Pour the mixture in a baking dish.
3. Preheat the oven to 180˚C and bake for 12-15mins.
4. Combine all the frosting ingredients and mix well.
5. Once the oats have cooled down add glaze on top.

Notes: Always allow the oats to cool down before spreading the yogurt
frosting to prevent it from splitting.

@FITBLEDYS | 7
 Peanut Butter Protein Bars Click on
the title

Rating: Difficulty:

Dry Ingredients:

1/2 cup Peanut butter powder

1/2 cup Coconut flour
2 scoops Protein powder

Wet
Low !
carb
ingredients:
1/2 cup Sugar free maple
Serves: 4 Calories: 200 20g (4 squares) Dark chocolate
798 cals in total per serve

Macros: 21g P • 9g C • 7g F
per serve

Directions:
1. In a medium bowl, mix all your dry ingredients together.
2. Add the maple syrup slowly and mix to form a sticky dough.
3. Place a sheet of baking paper into a small tray, press the dough down
firmly until there are no gaps.
4. Melt the dark chocolate in the microwave for 20 secs and pour on top.
5. Place it in the freezer for 2 hours (or overnight).
6. Cut into 4 bars and enjoy!!
Notes: The dough can get very sticky so be patient.
Keep mixing and add more maple syrup ONLY if it feels too dry.
However, it should be kind of solid and not wet.
Coconut flour can be substituted with oat flour (macros and cals might
change). Check video on my instagram.
@FITBLEDYS | 8
 Tiramisu Overnight Protein Oats Click on
the title

Rating: Difficulty:

Ingredients:

1/2 cup Oats

1/2 scoop Protein powder
1 shot Coffee
1/2 tbsp Sweetener
1/2 cup Almond milk

bake Toppings:
No
Serves: 1 Calories:371 1/3 cup Protein yogurt
1/2 scoop Protein powder
Macros: 36g P • 32g C • 9g F 1/2 tbsp Cacao powder

Directions:

1. In a small container combine the oats, protein powder, coffee,

sweetener and milk of choice. Mix well to combine.
2. From the topping list mix the yogurt and protein powder only.
3. Layer the oats with the yogurt mix.
4. It's soak time! Refrigerate overnight (or minimum 4 hours).
5. Stay chocolatey! Dust with cacao powder to finish and enjoy.
Notes: For better results layer the oats with the yogurt once they have set.
This way you have a more solid base and the yogurt runs more smoothly.
If you know, you'll be rushing in the morning, include the yogurt so you're
all ready to go.
@FITBLEDYS | 9
 The Healthiest Carrot Cake Click on
the title

Rating: Difficulty:
Ingredients:

1/3 cup Oat flour

1/2 cup Shredded carrot
1 Egg
2 tbsp Protein powder
1/3 cup Almond milk
1 tsp Nutmeg
1 tsp Baking powder
r otein
p b
bom Frosting :
Serves: 1 Calories: 400
1/4 cup Protein yogurt
Macros: 39g P • 30g C • 12g F 1 tbsp Protein powder

ve r gets
Ne ld!
o Directions:

1. Preheat the oven to 180°C and grease a small cake tin.

2. In a bowl, combine all the ingredients together (except the carrots).
3. Add the carrots and mix well. You could also add nuts of choice.
4. Place the batter in the cake tin and bake for 20 minutes.
5. Once cooked let it cool completely.
6. Combine the frosting ingredients until you get a very thick consistency.
7. Slice the cake in 3-4 layers, spread the icing and stack them up.
Notes: The cake is not going to be super humid since this is a low fat version.
Feel free to give it your own touch and work with the ingredients you
already have at home.
@FITBLEDYS | 10
 Mini Protein Banana Bread Click on
the title

Rating: Difficulty:
Ingredients:

1 Ripe banana
1/3 cup Oat flour
1/2 scoop Protein powder
1/3 cup Egg whites
1 tbsp Baking powder
1 tbps Sweetener
ular!
Pop
Serves: 1 Calories: 423 Toppings:

1 tbsp Choco chips

Macros: 30g P • 51g C • 9g F

Directions:

1. Preheat the oven to 175°C and grease a small loaf pan.

2. In a mixing bowl, mash the banana with a fork until completely smooth.
3. Stir the egg whites into the mashed bananas.
4. Add in the rest of the ingredients.
5. Pour the mixture into the greased pan and add chocolate chips on top.
6. Bake for 20mins.
Notes: Stevia is a great sweetener since is natural and has 0 cals.
Sweeteners are totally optional.
The chocolate chips in this recipe are sugar free just to make it more
macro friendly. Feel free to use you favourite ones.
Egg whites can be substituted with 2 whole eggs (macros might change).
@FITBLEDYS | 11
 Peanut Butter and Jam Overnight Oats Click on
the title

Rating: Difficulty:
Ingredients:

1/3 cup Oats

1/2 scoop Protein powder
1 tbsp Chia seeds
1/2 cup Almond milk

Toppings:

o bake
N 1 tbsp Peanut butter
1 tbsp Jam
Serves: 1 Calories: 437
2 tbsp Low fat yogurt
Macros: 26g P • 35g C • 19g F

Directions:

1. In a small jar, stir together the oats, milk, protein and chia seeds.
2. It’s soaking time! Place the jar in the fridge to let the oats soak for at
least 4 hours, though overnight is best.
3. The next morning, add a yogurt layer, jam layer, peanut butter and
enjoy!
Notes: You can also scoop the oats out into a bowl and add toppings from there.
Perfect for when you have no time in the morning, just add the toppings
before soaking the oats overnight so that in the morning it's all ready to go.
Chia seeds can be substituted with flaxseeds or more oats.
@FITBLEDYS | 12
 Raspberry & White Chocolate Click on
the title

Coconut Pancakes
Rating: Difficulty:
Ingredients:

1/2 cup Coconut flour

1/3 cup Egg whites
1/4 cup Almond milk
1/2 scoop Protein powder
1 tsp Baking powder
1 tbsp Sweetener
Low !
carb
Toppings:
Serves: 1 Calories: 427 !/4 cup Raspberries
Macros: 34g P • 45g C • 11g F
1 tbsp White choco chips

Directions:
1. In a medium mixing bowl, mix together the dry ingredients.
2. In a separate bowl, whisk together the liquid ingredients.
3. Pour the wet into the dry ingredients and stir very well.
4. Preheat your non stick frypan on medium heat first.
5. Scoop the batter using a 1/4 measuring cup, then add carefully some
raspberries onto the pancakes and cook for about 2 mins each side.
6. Stack them up and add more raspberries and white chocolate chips on top.
Notes: A few lumps are ok don't worry!
Coconut flour works differently as opposed to wheat or oat flour.
Your first go might not be perfect but practice makes perfect!
Coconut flour can be substituted with almond flour or oats.
You can use 2 whole eggs instead of egg whites (macros and cals
might change) @FITBLEDYS | 13
 Cheesecake Protein Pancakes Click on
the recipe

Rating: Difficulty:
Ingredients:

1/2 cup Oats

1/3 cup Egg whites
1/4 cup Almond milk
1/2 scoop Protein powder
1 tsp Baking powder
1 tbsp Sweetener

r otein
p b Toppings:
bom
Serves: 1 Calories: 425 3 tbsp Light ricotta cheese
3 tbsp Jam of choice
Macros: 31g P • 21g C • 17g F

Directions:

1. Pour all the ingredients together in a blender on low speed for 2 mins.
2. Preheat your non stick frypan on medium heat first.
3. Once hot, lower the heat down to low-medium, and grease with olive oil.
4. Use a 1/4 measuring cup to pour your batter so you get the same exact
sized pancake every single time.
5. Let it cook through. When bubbles start forming they're ready to flip.
6. Layer the pancakes with some cheese and jam and dig in!

Notes: Oatmeal pancakes can be perfectly made using a blender.

Blend the mix long enough (min 60 seconds) on medium speed so the
batter gets volume.
@FITBLEDYS | 14
 @fitbledys

Let's get healthier and stronger together!

And remember!
Your process won't be perfect. Some days you'll feel
extremely motivated! Other days you will feel blue and "lazy".
Some days your nutrition will be on point. Other days you'll
have chocolate cake for breakfast, lunch and dinner. Some
days you will smash your training, other days even the
smallest dumbbell will feel like is going to kill you.
But you will never give up, you will be consistent, you will be
strong, you will not allow a bad day, to turn into a bad week.
You will still show up.
Because this is only about YOU and FOR YOU.

@FITBLEDYS | 16