Karen's Lean Recipes
(Recipe Collection)

24 Recipes Created by SUNNYPHX

Recipes in this Collection

Protein Pancakes
(no ratings)
Protein Pancakes

These are the protein pancakes I make and travel with. They keep in a baggie well, can be topped with sugar free syrup and berries or ate alone. Good for a snack or with an omelette for breakfast. Submitted by PHITNPHAT

Carbs: 22.4g | Fat: 4g | Fiber: 4.7g | Protein: 25.9g | Calories: 221
Corinne's Muesli
(no ratings)
Corinne's Muesli

This makes a great spring and summer type breakfast. I suggest you cover with unsweetened vanilla almond milk and toss in a 1/2 cup of mixed berries for a FILLING breakfast. Submitted by PHITNPHAT

Carbs: 37.6g | Fat: 8.4g | Fiber: 7.7g | Protein: 9.1g | Calories: 245.6
Sweet Potato Protein Cake
(no ratings)
Sweet Potato Protein Cake

Use as a snack or eat both servings as a breakfast or easy to carry lunch option, this is delicious and will satisfy your sweet tooth while also getting in protein, veggie, and healthy carbs!Submitted by PHITNPHAT

Carbs: 18.1g | Fat: 0.8g | Fiber: 2g | Protein: 17.3g | Calories: 149
Garlic White Beans and Tomatoes
(no ratings)
Garlic White Beans and Tomatoes

This is a great side item with chicken or fish. You get good carbs and with a protein it makes for a super meal to build good lean muscles and burn off fat. These are the types of carbs you want to have at night!Submitted by PHITNPHAT

Carbs: 30.3g | Fat: 2.3g | Fiber: 6.1g | Protein: 8.8g | Calories: 173.1
Spinach and Onion Casserole
Very Good 4.4/5
(5 ratings)
Spinach and Onion Casserole

This is my version of another recipe. It's loaded with protein and is great for dinner served with steamed brocolli or rice. I also will use it for a WONDERFUL breakfast casserole with fruit.Submitted by PHITNPHAT

Carbs: 9.3g | Fat: 7.7g | Fiber: 1.3g | Protein: 22.3g | Calories: 204.8
Banana Nut Protein Muffins
(no ratings)
Banana Nut Protein Muffins

These are good post run, cardio, and great for breakfast or as a snack through the day..Submitted by PHITNPHAT

Carbs: 15g | Fat: 2g | Fiber: 2.7g | Protein: 5.2g | Calories: 90.6
Corinne's EZ Protein Bars
(no ratings)
Corinne's EZ Protein Bars

This recipe is quick, easy to make, and a good amount of protein and carbs to eat for an anytime of day meal.Submitted by PHITNPHAT

Carbs: 15.1g | Fat: 2.8g | Fiber: 2.1g | Protein: 19.1g | Calories: 165.2
Chicken Black Bean Soup
(no ratings)
Chicken Black Bean Soup

Easy dinner with protein and lowered carbs I use when workouts are done early in the day.Submitted by PHITNPHAT

Carbs: 27.6g | Fat: 2.1g | Fiber: 8.9g | Protein: 28.5g | Calories: 235.4
Crockpot Chicken and Apples
Good 3.7/5
(6 ratings)
Crockpot Chicken and Apples

Delicious recipe that is super healthy and great for runners and post-workout.Submitted by PHITNPHAT

Carbs: 48.9g | Fat: 4.2g | Fiber: 5.4g | Protein: 31.5g | Calories: 359.5
Power Chicken
Incredible! 5.0/5
(3 ratings)
Power Chicken

I love this recipe because it is tasty and you get in all sorts of healthy stuff like your veggies, lean protein, healthy fats, and whole grains.Submitted by PHITNPHAT

Carbs: 38.9g | Fat: 8.6g | Fiber: 8.5g | Protein: 19.3g | Calories: 306.7
Peanut Butter Oatmeal Tote
Very Good 4.3/5
(3 ratings)
Peanut Butter Oatmeal Tote

This is a great breakfast or snack that can be made at the beginning of the week and grabbed quickly. Submitted by PHITNPHAT

Carbs: 23.5g | Fat: 10.1g | Fiber: 3.7g | Protein: 10.9g | Calories: 231.8
Protein Pudding
(no ratings)
Protein Pudding

I make this as before bed snack each night. It is easy to make and full of good protein. The nutrition info here is not accurate...protein should be higher and the carbs should be lower. Submitted by PHITNPHAT

Carbs: 25.1g | Fat: 0.8g | Fiber: 0.2g | Protein: 13.5g | Calories: 166.3
Chicken Sausage Soup (Quick)
(no ratings)
Chicken Sausage Soup (Quick)

This is an easy and quick recipe. The macros are off a tad because I didn't have the fat grams and carbs for the sausage but the cals are right.Submitted by PHITNPHAT

Carbs: 38.7g | Fat: 1g | Fiber: 9.6g | Protein: 20.1g | Calories: 343.9
Protein Chili
(no ratings)
Protein Chili

This is quick and loaded with protein. I serve mine in a hallowed out green pepper and a side spinach salad for a very filling meal.Submitted by PHITNPHAT

Carbs: 24.7g | Fat: 4g | Fiber: 7.4g | Protein: 25.3g | Calories: 237.8
Protein Pancake Gooey Dessert Base
(no ratings)
Protein Pancake Gooey Dessert Base

I love this for a sweet treat in the afternoon. It has some carbs for energy and it has plenty of protein. You can use it in the evening too if you eat it at least 1.5 hours before bed. Submitted by PHITNPHAT

Carbs: 18.5g | Fat: 1.8g | Fiber: 2g | Protein: 18g | Calories: 155
Glazed Baby Carrots
(no ratings)
Glazed Baby Carrots

This is a good way to get in something sweet with your meal AND get in some healthy carrots. I love to use this post-workout with some chicken or flank to refuel muscles.Submitted by PHITNPHAT

Carbs: 13.2g | Fat: 0.5g | Fiber: 1.8g | Protein: 0.8g | Calories: 48
Cucumber and Red Pepper Salad
(no ratings)
Cucumber and Red Pepper Salad

This is a great dish to have mixed in with a protein and spinach or protein and carb based meal. It's low in cals, filling, and just enough sweet to add some flair.Submitted by PHITNPHAT

Carbs: 8.3g | Fat: 0.2g | Fiber: 1.7g | Protein: 0.9g | Calories: 34.6
Mushroom Salad
Incredible! 5.0/5
(1 rating)
Mushroom Salad

I serve this with a protein and if I'm extra hungry I mix my protein source in this and then put it all on top of 3 cups of spinach tossed in balsamic vinegar.Submitted by PHITNPHAT

Carbs: 5.2g | Fat: 7g | Fiber: 1.4g | Protein: 2.1g | Calories: 86.4
Corinne's Tilapia Salad
Very Good 4.0/5
(2 ratings)
Corinne's Tilapia Salad

This is a great protein source and is a good way to eat fish. Can easily be paired with a spinach salad, brown rice, or tossed into a wrap for a quick sandwich.Submitted by PHITNPHAT

Carbs: 2.6g | Fat: 4.7g | Fiber: 0.6g | Protein: 25.7g | Calories: 145.6
Coach Nicole's Chewy Oat & Nut Granola Bars
Very Good 4.2/5
(237 ratings)
Coach Nicole's Chewy Oat & Nut Granola Bars

This homemade alternative to store-bought granola bars, is a good source of protein, fiber and healthy fats. Tasty and so simple to make! A quarter cup of raisins (not included here) also make a yummy addition!Submitted by COACH_NICOLE

Carbs: 39.6g | Fat: 5.4g | Fiber: 4.5g | Protein: 6.9g | Calories: 220.4
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