BFFM Cookbook

BFFM Cookbook
(Recipe Collection)

18 Recipes Created by FITNESSGREG

This is a recipe collection I designed with the Burn the Fat Feed the Muscle (BFFM) principles in mind. Tom Venuto would be proud! Each recipe strives to be around 300 cals, 38g carbs, 22g protein, 7g of fat, providing the proper macronutrient ratio for maximum fat loss and boost in energy levels.

Recipes in this Collection

Protein Brownies
(no ratings)
Protein Brownies

Submitted by JACKTHEKNIFE

Carbs: 18.6g | Fat: 10.6g | Fiber: 4.7g | Protein: 21.5g | Calories: 243.6
protein brownies
(no ratings)
protein brownies

High protein low fat browniesSubmitted by FITNESSCRZDMOM

Carbs: 14.7g | Fat: 0.7g | Fiber: 0.4g | Protein: 10.1g | Calories: 109.6
Dairy-Free Protein Powder Pancakes
Very Good 4.2/5
(73 ratings)
Dairy-Free Protein Powder Pancakes

These taste quite good--and only 8 grams of carbs per pancake!

(A great compliment to a competition diet because they are high in protein and low in carbs!)Submitted by FITGIRL15

Carbs: 7.8g | Fat: 0.8g | Fiber: 1.2g | Protein: 8.9g | Calories: 77.1
Protein Pancakes
(no ratings)
Protein Pancakes

These are super good and are packed full of protein! Submitted by LDAILEY83

Carbs: 20.2g | Fat: 2.2g | Fiber: 2.8g | Protein: 17.8g | Calories: 177.5
Protein Pancakes
(no ratings)
Protein Pancakes

Submitted by SROBINSON114

Carbs: 31g | Fat: 3.3g | Fiber: 4.6g | Protein: 26.6g | Calories: 271.7
Protein Pancakes
(no ratings)
Protein Pancakes

Submitted by RIKIBARR

Carbs: 34.7g | Fat: 1.7g | Fiber: 4.7g | Protein: 16g | Calories: 219.4
Protein Power Lunch
Good 3.8/5
(4 ratings)
Protein Power Lunch

My trainer gave me this recipe to eat for my mid-morning meal while I was training for a fitness competition. You can also add shredded cheese and microwave to make a great party dip for tortilla chips!Submitted by AK_HONEY

Carbs: 38g | Fat: 1g | Fiber: 10g | Protein: 34g | Calories: 300
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
Pumpkin Pie Protein Shake
(no ratings)
Pumpkin Pie Protein Shake

This cured my craving for pumpkin pie!!!Submitted by ELDERROSE

Carbs: 29.8g | Fat: 1.8g | Fiber: 5.4g | Protein: 15.6g | Calories: 183
Rich Chocolate Protein Cupcake
Very Good 4.0/5
(1 rating)
Rich Chocolate Protein Cupcake

This is a healthier version of a chocolaty cupcake made with protein powder for additional protein hit. Submitted by PHILLYGIRL2012

Carbs: 29.6g | Fat: 3.6g | Fiber: 2.8g | Protein: 11.1g | Calories: 182.6
Single-serving Keylime Cheesecake
Very Good 4.3/5
(6 ratings)
Single-serving Keylime Cheesecake

I often eat cottage cheese as a high-protein snack before bed. I got a little fancier with it this time around, and made this decadent treat with no guilt!Submitted by DEBATEQWEEN

Carbs: 4.8g | Fat: 0.5g | Fiber: 0g | Protein: 25g | Calories: 126.3
soy protein banana pineapple shake
(no ratings)
soy protein banana pineapple shake

283 calories 29 gr. proteinSubmitted by BPASSPORT

Carbs: 34.4g | Fat: 4.6g | Fiber: 4.3g | Protein: 29.9g | Calories: 282.3
Strawberry Banana Protein Shake
(no ratings)
Strawberry Banana Protein Shake

Submitted by GETFITKIMMY

Carbs: 31.2g | Fat: 0.8g | Fiber: 3.4g | Protein: 22.3g | Calories: 198.2
Vegan Protein Ice Cream
(no ratings)
Vegan Protein Ice Cream

Vegan? Want Ice Cream? Want to make your own without the hassle of an ice cream maker? Oh, and want it to be healthy?

Have I asked enough questions? Try it, its good!Submitted by GINAKINA

Carbs: 17g | Fat: 15.4g | Fiber: 5g | Protein: 25.4g | Calories: 292.8
This recipe has been marked private.
Fiber Fried Chicken Strips
Very Good 4.7/5
(3 ratings)
Fiber Fried Chicken Strips

Found on hungry-girl website - now they don't taste like what your momma made, but they are pretty good for being "healthy food".Submitted by YOOHOORENEE

Carbs: 24.7g | Fat: 3.6g | Fiber: 14.4g | Protein: 44.4g | Calories: 261.8
Chicken Pesto Flat Out Pizza
Incredible! 5.0/5
(2 ratings)
Chicken Pesto Flat Out Pizza

Yummy "skinny" pizza. Can substitue Low Carb wrap for more fiber and fewer calories.Submitted by MAMA23GRLZ1BOY

Carbs: 32.7g | Fat: 8.8g | Fiber: 6.2g | Protein: 21.6g | Calories: 276.2
High protein, fiber and low fat Breakfast Burrito
Very Good 4.7/5
(6 ratings)
High protein, fiber and low fat Breakfast Burrito

This is one of my favorite breakfast options because it's easy and delicious! It's great for rebuilding muscles after a workout and has high fiber to keep you fuller longer. Enjoy my favorite breakfast food!Submitted by FLAB2FAB08

Carbs: 38.9g | Fat: 7.4g | Fiber: 22.5g | Protein: 37.7g | Calories: 385.3
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