the solutions recipe thread...

**The Solution** · 06-12-2012, 05:27 AM

Peanut Butter Cinnamon Roll Protein Cake's topped with Protein Pudding/Sludge Bananas and Strawberries

**The Solution** · 06-16-2012, 06:33 AM

Vanilla ice Cream Funfetti Layered Protein Cake with Protein Sludge + Fruit and Syrup

60g Funfetti Pancake Mix
30g CORE PRO Vanilla Ice Cream Protein
Baking Powder
Splenda
Cinnamon
1 egg white
8g SF/FF Vanilla Pudding Mix
just enough water to make a sludge consistency + add in egg white

transfer into a coated tupperware container with cooking spray
microwave on medium power 3-3.5 minutes.

**data4** · 06-16-2012, 08:20 PM

Originally Posted by The Solution

Vanilla ice Cream Funfetti Layered Protein Cake with Protein Sludge + Fruit and Syrup

60g Funfetti Pancake Mix
30g CORE PRO Vanilla Ice Cream Protein
Baking Powder
Splenda
Cinnamon
1 egg white
8g SF/FF Vanilla Pudding Mix
just enough water to make a sludge consistency + add in egg white

transfer into a coated tupperware container with cooking spray
microwave on medium power 3-3.5 minutes.

That Funfetti is money!!

**The Solution** · 06-17-2012, 08:20 PM

Homemade Cinnamon Roll (Before being cut up into rolls):

15 Fat - 85-100 Carbs - 80 Protein

30g Whey/Casein of Choice
1 TBSP Flour/Pancake Mix
1 TBSP Baking Powder
1 TBSP Cinnamon
1 TBSP Splenda/Stevia
60-80g Crushed Cereal (I used Cinnabon)
1 Egg
3 Whites (Can use 4 whites)
½ Cup Milk (I used Almond)

bake 350 for 20-25 minutes
Take out and allow to cool for 5 minutes
Spread Protein Pudding/Sludge (however you wish to make i used 30g Protein, 100g Greek Yogurt, 30g Cream Cheese) across mixture
Sprinkle extra cinnamon/Splenda
ROLL into a long roll (as you see below) and bake at 400 for 3-5 extra minutes to firm up

Cut into rolls and enjoy!

**The Solution** · 06-18-2012, 06:42 AM

Finished Product of Homemade Cinnamon Rolls with Cookies and Cream Icing / Filling.

**data4** · 06-18-2012, 06:54 AM

Originally Posted by The Solution

Finished Product of Homemade Cinnamon Rolls with Cookies and Cream Icing / Filling.

Let me know how these turned out taste wise after you try them

**The Solution** · 06-18-2012, 12:24 PM

Originally Posted by data4

Let me know how these turned out taste wise after you try them

These will be made again. Absolutely INSANE with the cinnabon cereal used in the recipe. Should work with lower carb stuff like Go Lean as well, but the cinnabon gives the extra cinnamon taste of a cinnamon roll.

Put walden farm syrup on them!

**data4** · 06-18-2012, 10:13 PM

Originally Posted by The Solution

These will be made again. Absolutely INSANE with the cinnabon cereal used in the recipe. Should work with lower carb stuff like Go Lean as well, but the cinnabon gives the extra cinnamon taste of a cinnamon roll.

Put walden farm syrup on them!

Looks pretty simple so I will be trying this

**data4** · 06-21-2012, 02:06 PM

Question on Rice Pudding Bob... The recipe calls for cooked rice to be added to the mix then bake. My question is does it need to be white, brown, instant, regular or does it matter?

**The Solution** · 06-21-2012, 04:10 PM

Originally Posted by data4

Question on Rice Pudding Bob... The recipe calls for cooked rice to be added to the mix then bake. My question is does it need to be white, brown, instant, regular or does it matter?

Doesnt matter.

Just made some today actually

Peanut Butter Cookie Rice Pudding with Vanilla Protein Sludge

**data4** · 06-21-2012, 09:45 PM

Originally Posted by The Solution

Doesnt matter.

Just made some today actually

Peanut Butter Cookie Rice Pudding with Vanilla Protein Sludge

Good deal, thanks Bob

**The Solution** · 06-22-2012, 05:19 AM

Chocolate Peanut Butter Cinnamon Roll Protein Cakes (Cut up into Layers) topped with Banana Cream Sludge/Protein Pudding + Bananas and Strabwerries:

**The Solution** · 06-23-2012, 06:23 AM

Chicken Broccoli Alfredo:

Alfredo Recipe was:

1 cup almond milk
2 TBSP Flour
2 TBSP Cream Cheese
1/2 cup Shredded Cheese (mozz)
50g Greek Yogurt
Basil, Oreagano, and Garlic Powder/Salt.

**The Solution** · 06-25-2012, 06:47 AM

Chocolate Peanut Butter Funfetti Loaf:

120g Funfetti pancake Mix
1 Egg
2 Whites
50g Greek Yogurt
1/2 cup Milk
Baking Powder
Splenda
Cinnamon
1 Scoop Core Chocolate Peanut Butter Ice Cream Whey Protein

350 for 25 minutes!

**lksurf2** · 06-25-2012, 09:33 AM

Hey man just curious. on some of your recipes when you Baking power, spelnda, baking soda etc. How much do you usually use. Im sure splenda is to taste, but on the other things like the baking powder or flour how much do you use? oh and on the cinnamon roll what kind of pan did you use to bake in for the first half?

**The Solution** · 06-25-2012, 11:35 AM

Originally Posted by lksurf2

Hey man just curious. on some of your recipes when you Baking power, spelnda, baking soda etc. How much do you usually use. Im sure splenda is to taste, but on the other things like the baking powder or flour how much do you use? oh and on the cinnamon roll what kind of pan did you use to bake in for the first half?

Just like 3-5g really, not much just kind of sprinkle it on there. If you want more splenda by all means add more, but remember splenda has calories (carbs).

Baked on a cookie sheet, very thin sheet.

**lksurf2** · 06-25-2012, 04:19 PM

awesome thanks man. and you just use a hand mixer/kitchen aid style mixer for them right?

**The Solution** · 06-25-2012, 08:26 PM

Originally Posted by lksurf2

awesome thanks man. and you just use a hand mixer/kitchen aid style mixer for them right?

Yeah!

**The Solution** · 06-26-2012, 05:18 AM

Half of the Peanut Butter Loaf topped with Chocolate Cake Batter Protein Pudding, Carmel Syrup, Chocolate Syrup, Pancake Syrup, and Strawberries:

**Hoss06** · 06-26-2012, 07:00 AM

oh Emm gee. Nom nom nom

**data4** · 06-26-2012, 07:07 AM

Originally Posted by The Solution

Doesnt matter.

Just made some today actually

Peanut Butter Cookie Rice Pudding with Vanilla Protein Sludge

I made a very similar rice pudding for my refeed today (tweaked a couple things) so we will see how it turns out. Many people dont realize just how easy it is to make these recipes. Once you have the base you can work off that and it took me 5 mins if that to mix up and throw in the oven.

**lksurf2** · 06-26-2012, 10:57 AM

hey just another Question about the roll. Were the macros on just for the cinnamon roll no greek yogurt icing? or was what with the greek yogurt.

**lksurf2** · 06-26-2012, 02:00 PM

lol sorry if I ask a lot of questions about the baking stuff. cooking I find easy and fun but baking stuff is a totally different exp for me

**The Solution** · 06-26-2012, 03:44 PM

Originally Posted by lksurf2

hey just another Question about the roll. Were the macros on just for the cinnamon roll no greek yogurt icing? or was what with the greek yogurt.

With everything

Insert everything into your FITDAY or calorie tracking program because whatever you use may not be 100% identical to what i use and will alter the macros

**lksurf2** · 06-26-2012, 05:52 PM

Originally Posted by The Solution

With everything

Insert everything into your FITDAY or calorie tracking program because whatever you use may not be 100% identical to what i use and will alter the macros

yeah I figured that since we could be using very different foods. but thanks again man. also saw your most recent pics from today. looking really good man, back looked awesome as well as your delts and arms.

**lksurf2** · 06-27-2012, 10:56 AM

Originally Posted by The Solution

120g Flour
5g Splenda
5g Cocoa Powder
Baking Powder
1 Egg
2 Whites
30g Resse Chocolate Chips
100g Banana
1/4 cup Almond Milk

hey two questions on this one. Was this for a single loaf or multiple. and was wondering if I used less flour to lower the carbs a little bit, but also added some protein powder to raise the protein, do you think it would bake ok? or does it need the 120g flour?

**Hoss06** · 06-27-2012, 11:57 AM

Flour helps it rise

**data4** · 06-27-2012, 12:23 PM

Originally Posted by lksurf2

hey two questions on this one. Was this for a single loaf or multiple. and was wondering if I used less flour to lower the carbs a little bit, but also added some protein powder to raise the protein, do you think it would bake ok? or does it need the 120g flour?

I often increase the egg white for protein if the flour amount is lower. still rises ok

**The Solution** · 06-27-2012, 03:45 PM

Originally Posted by data4

I often increase the egg white for protein if the flour amount is lower. still rises ok

Key word ok. too much egg (wet ingrediants) compared to dry will cause it to deflate.

Originally Posted by Hoss06

Flour helps it rise

^^

Originally Posted by lksurf2

hey two questions on this one. Was this for a single loaf or multiple. and was wondering if I used less flour to lower the carbs a little bit, but also added some protein powder to raise the protein, do you think it would bake ok? or does it need the 120g flour?

For all of them.
Use little protien powder if possible.

**The Solution** · 06-28-2012, 05:42 AM

BBQ Pulled Chicken Sandwiches with Sweet Potato Fries:

**Hoss06** · 06-28-2012, 10:10 AM

Yummy!!!

**lastson** · 06-28-2012, 10:20 AM

Not a big BBQ fan, but that looks good.. sweet potato frys ftw..

**Hoss06** · 06-28-2012, 10:40 AM

Love me some sweet potato fries

**The Solution** · 07-01-2012, 05:30 AM

Pumpkin Bread Pudding

100g Pumpkin
6-8 Slices Bread
2 Cups Milk
1 TBSP Flour
Baking Powder
1 Egg
2 Whites
Splenda
Cinnamon

Optional:
PB2
SF/FF Pudding Mix

**The Solution** · 07-03-2012, 05:20 AM

Poutine - Cheese, Potatoes, Gravy

**The Solution** · 07-04-2012, 06:08 AM

Chicken and Strawberry and Cream Waffles:

**The Solution** · 07-07-2012, 06:04 AM

Angel Food Cake cut into layers (one of the 4)
Red Velvet Sludge topped with Bananas and Strawberries and a slab of Cool Whip

**The Solution** · 07-09-2012, 05:15 AM

Cinnamon Sugar Sweet potatoes, Diced Apples, and Strawberries over a bed over Cookies and Cream Protein Pudding/Sludge

**The Solution** · 07-10-2012, 05:20 AM

Chocolate Mint Peanut Butter Pancakes topped with Vanilla Pudding/Sludge and Bananas + Berries:

**The Solution** · 07-11-2012, 05:57 AM

Mocha Peanut Butter Pumpkin Loaves

**The Solution** · 07-14-2012, 05:57 AM

Strawberry Vanilla Cheesecake:

**The Solution** · 07-17-2012, 05:40 AM

Cinnamon Raisin French Toast layered with Whip Cream and Strawberries:

**The Solution** · 07-23-2012, 08:28 PM

Mocha Cake topped with a Peanut Butter and Jelly Protein Pudding/Sludge with Berries and Banana's

Regular Pancake/Cake Recipe + Duncan Hines Mocha Flavoring

PB n J Protein Pudding

30g Vanilla Whey
20g Sugar Free Jam
10g PB2
100g Greek Yogurt
30g Cream Cheese

**The Solution** · 07-26-2012, 05:59 AM

Dark Chocolate Peanut Butter Loaf:

**The Solution** · 07-27-2012, 05:51 AM

Carmel Reese Peanut Butter Cup and banana Loaf topped with Vanilla Protein Pudding, Strawberries and a Cookie Butter Drizzle

Usual Loaf Recipe:

120g of flour/pancake mix
1 egg, 2 egg whites
Baking powder, Cinnamon, Splenda
50g Greek Yogurt
1/2 cup of milk
Protein powder 1 scoop
8g SF/FF pudding mix if you have it
Duncan Hines Carmel Flavoring
4 Reese peanut Butter Cups
50g Diced Banana