• ¼ cup low-sugar granola*
• 2 tbsp. crushed walnuts
• ⅔ cup plain or vanilla Greek or Skyr yogurt**
• ½ cup mixed berries
• 1 tsp. raw, unfiltered honey

*We used Purely Elizabeth’s Original Grain Gluten-Free Granola

**We used Siggi’s plain 4% yogurt.

Directions

• In a mason jar or serving bowl, add 1 tbsp. of granola & ½ tsp. of honey.
• Top with ⅓ cup yogurt.
• Then sprinkle 1 tbsp. of walnuts, ¼ cup berries and 1 tbsp. Granola.
• Layer once more with yogurt, walnuts, berries and granola, then drizzle with a little honey.

Nutritional Information & Macros

Dietary Information: Vegetarian, Gluten free (if gluten-free granola is used), Contains dairy & nuts

Macros per serving

• 620 calories
• 42g fat
• 43g carbs
• 27g protein

READ MORE: 

Cinnamon Apple Yogurt Parfait with Protein Granola

High Protein Lemon Berry Chia Yogurt 

Yogurt and Your Microbiome: The Surprising Ways Gut Health Affects Your Life

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The Berry Nutty Yogurt Parfait appeared first on Born Fitness.

Chocolate Chia Protein Pudding Ingredients

Yields 3 servings

• 1 tbsp coconut sugar or sugar substitute
• 2 tbsp unsweetened cocoa
• 1 scoop unflavored protein powder
• 1 tsp vanilla extract
• 1 1/2 cups unsweetened regular or vanilla almond milk
• 5 tbsp chia seeds
• Toppings: lots of raspberries and a pinch of coconut flakes

How To

1. Combine cocoa powder, coconut sugar, protein powder, vanilla extract, and 1/4 cup almond milk.
2. Mix well to form a thick chocolate mixture. Add remaining almond milk. Mix well.
3. Add chia seeds. Mix again! Make sure chia seeds are evenly distributed. Let it stand for 2 minutes.
4. Then, you guessed it—mix one more time!
5. Cover and refrigerate for 4-5 hours.
6. Serve with fresh fruit and your favorite toppings.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Chocolate Chia Protein Pudding appeared first on Born Fitness.

When it comes to building muscle it isn’t about hammering lots of protein to build mass—it is about adequate calories + stimulation from training (and of course some protein). If you are a hard gainer, eating enough calories every day can feel like work. There are times when you might need a higher-calorie food that isn’t bulky or makes you feel stuffed. In this situation, ideal foods are calorie-dense and light in the stomach so you don’t feel weighed down.

These Cacao Tahini Rice Crispy Treats are a healthier spin on traditional rice crispy treats but will still satisfy that sweet tooth.

Ingredients:

• 4 cups rice crispy cereal
• 1/2 cup cacao nibs
• 1 cup tahini
• 1 tbsp coconut oil
• 1/4 cup honey (less if you want it less sweet)
• 1 tsp vanilla extract
• 8×9 glass baking dish
• Parchment paper

Directions

1. Combine cereal and cocoa nibs in a large bowl.
2. In a small saucepan on medium-low heat whisk together tahini, coconut oil, honey, and vanilla extract for one minute until smooth.
3. Pour Tahini mixture over cereal. Gently mix until cereal is well coated.
4. In a glass dish lined with parchment paper pour tahini on the cereal mixture. Using another dish or a glass press the cereal down firmly.
5. Place in the freezer for one hour before cutting into nine equals squares.
6. Wrap each individually and place in the freezer refrigerator for when you’re ready.

Calories/Macros

1 serving = 1 square
Appropriately: Calories 230, protein 5g, carbs 24g fat 13g, fiber 3g

For a step-by-step video, check out the Born Fitness Instagram

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Healthier Rice Krispy Treats appeared first on Born Fitness.

Summer is peak season for many fruits. You can get creative and use almost any fruit from your Farmer’s Market haul—watermelon, cantaloupe, strawberries, peaches, honeydew, etc.

The prep: Just chop and freeze.

Ingredients

• 2 cups frozen watermelon cubes
• 1 lime
• 1/4 banana, fresh or frozen
• 1/4 cup warm water
• Fresh mint (optional)

Directions

1. Combine watermelon, juice of 1 lime, banana, and half the amount of water (reserve the other half, add if needed) into a high-power blender.
2. Blend for 1 minute or until smooth.
3. Top with fresh mint and serve!

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Watermelon Lime Sorbet appeared first on Born Fitness.

Frozen Yogurt Sandwich Ingredients:

Yields: 8 servings

• 16 graham cracker squares
• 1 cup non-fat Greek yogurt
• 1 cup whipped cream
• 1 cup strawberries, diced
• 1-2 tsp vanilla extract

Directions:

1. Line baking sheet with parchment or wax paper.
2. Line up 8 graham cracker squares on paper.
3. In a bowl combine yogurt, whipped cream, strawberries, and vanilla extract.
4. Scoop onto graham crackers.
5. Top each with a second graham cracker square to make sandwiches.
6. Promptly place baking sheet in the freezer (move quickly so the mixture doesn’t run off).
7. Freeze for 1-2 hours.
8. Enjoy!

Note: if you freeze longer, no problem! Let them sit at room temperature for a few minutes to soften slightly.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Frozen Yogurt Sandwiches appeared first on Born Fitness.

Ingredients

• 2 lbs mini round potatoes (Sometimes called “one bite” potatoes)
• 2 Tbsp olive oil
• 3 cups baby arugula (you can always add more greens!)
• 2 Tbsp reduced-fat feta cheese
• Coarse Salt

Directions

1. In a large pot add potatoes and cover with water. Bring to a boil. Cook until potatoes are tender (can poke easily with a fork).
2. Drain and sit for 3 minutes to cool slightly.
3. Line a baking sheet with parchment paper then scatter cooked potatoes around the paper.
4. Using a flat mallet (or whatever flat utensil you have), press into each potato to smash it flat.
5. Drizzle olive oil and course salt on potatoes. Bake for 20-30 minutes at 425 degrees until edges are crispy with a tender center.
6. Top with ranch and buffalo sauces (recipes below), arugula, and feta cheese.

The Sauce Ingredients

• 2 cups non-fat plain Greek yogurt
• 1 packet Hidden Valley Ranch dry seasoning
• Hot sauce or buffalo wing sauce

Ranch Sauce

Combine 1 cup plain non-fat Greek yogurt and 1/2 to 1 Tbsp hidden Valley Ranch Dry seasoning. Adjust for desired taste.

Buffalo Sauce

Combine 1 cup plain non-fat Greek yogurt with your 1/2-1 Tbsp of your favorite hot sauce or buffalo sauce. Adjust for desired spice level.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Crispy Buffalo Ranch Smashed Potatoes appeared first on Born Fitness.

To help set healthy habits around dessert (or any food) bring more intention.

Spend time preparing it as an event rather than standing by the freezer with a spoon in the pint of ice cream. Making dessert a ritual instead of a knee-jerk reaction pulls you into the present moment and allows you to experience dessert with all of your senses.

Bringing Your Intention

• Prepare the table by clearing the space, lighting a candle, turned off electronics, turn on music.
• Be hands-on by elevating even simple desserts with elements of fresh fruit, dusting of spices and herbs, or serving on a special plate.
• Invite your friends/family to sit and have a conversation. Conversation cards are great for this!

Ingredients

• 10 Phyllo Dough sheets (not puffed pastry which has a lot more fat)
• 1 Egg white
• 1 tablespoon sugar + cinnamon, combined
• Halo Top Vanilla Bean Ice cream
• Fresh blackberries
• Confectionary sugar (optional)

Directions

1. Preheat oven to 375.
2. On a baking sheet lined with parchment paper lay out 5 phyllo dough sheets.
3. Brush with egg white.
4. Sprinkle a few pinches of sugar + cinnamon mix.
5. Add 5 more sheets and repeat.
6. Bake 10 minutes or until edges start to turn lightly golden.
7. Cut cooked dough into desired shapes.
8. Serve with fresh fruit, ice cream, and dust of confectionary sugar.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Healthy Dessert: Halo Top Ice Cream with Phyllo Dough Crust appeared first on Born Fitness.

• 1 cup unsweetened vanilla almond milk
• 1 cup soft tofu (aka: silken)
• 1 scoop vanilla plant protein powder
• ¼ ripe avocado
• 2 pitted dates
• 1 tsp vanilla extract
• Ice

Directions

Combine all ingredients and blend until smooth. Sprinkle with a dash of cinnamon, if you feel like it!

Nutritional Information & Macros

Macros per serving:

• Calories: 380
• Protein: 33.1 g
• Fat: 15.8
• Carbs: 26.5 g

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Vegan Vanilla Protein MilkShake appeared first on Born Fitness.

If it sounds too good to be true, then it probably is. The cliche applies to most concepts in fitness and nutrition, but it’s not the case if you’ve mastered the art of healthy dessert.

While you know that reducing sweets and sugars can help you look the way you want, it doesn’t have to be an all or none situation. In fact, research suggests denying sweets will hurt you in the long run. It doesn’t take a Ph.D to understand that overly restrictive diets lead to poor eating decisions, and that in the worst case, can even cause more serious issues like binge eating.

So why suffer? While most people can choose to eat what they want (dessert included) when following a good diet or a plan where you count macros, a simple reality exists: even with dietary freedom, you still have to limit how much you eat, and sometimes to the point of frustration.

That’s why “healthier” versions of your favorite desserts allow you to satisfy your sweet tooth and maintain your sanity. And surprisingly, you can do it without lots of added sugars.

Enter protein peanut butter cups, created by Born Fitness meal prep specialist, Liv Langdon, founder of Liv Out Loud.

This desserts has 20 grams less sugar than the popular Reese’s cup—and are sweetened with natural Stevia powder and unfiltered, raw honey. Bonus: the phyonutrient pinocembrin, which is unique to raw honey, supports healthy enzyme activity and good bacteria in the gut.

Add in cacao (which is packed full of flavanoids, which help your cells repair damage caused by the toxins in food and the environment), and all-natural protein powder, and you have all the ingredients of a dessert so good that you’ll still have trouble believing it’s OK to eat.

Ingredients

Chocolate outside

• 1/2c Stevia-sweetened chocolate chips*
• 1/8c cacao powder
• 1/8c coconut oil
• Dash of cinnamon
• Pinch of Himalayan sea salt

Protein peanut butter inside

• 1/8c peanut butter powder
• 2 tbsp. unsweetened vanilla almond milk
• 1/3c all-natural creamy peanut butter
• 1 tsp. raw unfiltered honey
• 1 tsp. stevia powder
• 5 drops of Sweet Leaf Stevia drops, vanilla crème flavor (1/4 tsp. vanilla extract can be substituted)
• 1 scoop of protein powder of choice** (depending on the size of the scoop, add 1 tbsp. of almond milk to keep mixture easy enough to stir)

* I used Lily’s Stevia-sweetened dark chocolate baking chocolate chips in this recipe. Unsweetened dark chocolate chips can be substituted, but the nutritional counts—carbohydrate and sugar specifically—will increase.

**I recommend using vanilla or unflavored protein powder; preferably an all-natural variety with little to no artificial flavoring or dyes.

Directions

1. Line two muffin pans with 12 small baking [muffin] cups.
2. In a medium, microwave-safe bowl, combine all of the chocolate outside ingredients. Microwave for one minute. Then stir until chocolate chips are fully melted and the mixture is smooth.
3. Spoon about ½ tbsp. of the melted chocolate mixture into each baking cup or just enough to cover the bottom with a thin layer. After you have filled the cups, carefully tip the pan so the chocolate spreads half way up the sides of each cup. Place the pan in the freezer for 10 to 15 minutes or until the chocolate hardens.
4. In a separate mixing bowl, add the peanut butter powder and 1 tbsp. of almond milk. The peanut butter powder will thicken into a creamy peanut butter consistency. Add the natural peanut butter (you may need to microwave it for 30 seconds to soften for stirring). Add the honey, stevia powder and vanilla drops. Stir until fully combined. Add the protein powder and 1 tbsp. of almond milk to the peanut butter mixture. Stir until a smooth consistency, whipped consistency is achieved.
5. Remove the muffin pan from the freezer. Add a 2-tsp size dollop of the protein peanut butter mixture in each muffin cup. Spread along the bottom, leaving a little room along the edges.
6. Pour another ½ tbsp. of melted chocolate in each cup, fully covering the peanut butter mixture. Freeze for about 15 more minutes, or until the chocolate shell fully hardens.
7. Makes 12 small peanut butter cups. Store in the freezer until ready to eat. Forewarning: the chocolate melts easily and can get a little messy. Worst-case scenario, you can lick the chocolate off your fingers.

Nutrition Information and Macros

Dietary information

• Gluten free
• Vegetarian
• No sugar added
• Vegan (if plant-based protein powder & Stevia chocolate chips used)

Macronutrient breakdown (includes 12 servings)

1 peanut butter cup: 124 calories, 8g fat, 8g carbs, 5g protein

READ MORE: 

Peanut Butter Protein Rice Krispies Treats

Peanut Butter Banana Protein Overnight Oats

PB&J Protein Snack Balls

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Protein Peanut Butter Cups appeared first on Born Fitness.