November 22nd, 2016

Protein Pumpkin Parfait

Makes 4 servings

Ingredients Directions
  1. Mix milk, pudding mix, Gold Standard 100% Whey, pumpkin puree and pumpkin spice in a large mixing bowl.
  2. Put pudding mixture in fridge to set for 1 hour or until fully set.
  3. Cut Opti-Bar into small pieces.
  4. Once pudding is set, remove from fridge.
  5. Layer ¼ Opti-Bar pieces into the bottom of 4 dishes
  6. Layer ¼ pudding mixture over bars
  7. Layer whipped cream over pudding
  8. Sprinkle with cinnamon 
Serving: ¼ recipe (1 serving)
Calories: 200
Carbs: 21g
Fat: 4g
Protein: 22g


Makes: 12 Scoops

  • 3 Scoops ON Platinum Hydrowhey Red Velvet Cake Flavor   
  • 1 ½ Smashed Bananas
  • 1 cup Fat Free Greek Yogurt
  • 2 tbs Natural Peanut Butter
  • 3 tbs Ground Oats
  • ¼ cup Ground Flaxseed
  • 1/8 cup White Chocolate Chips
  • 1 tbs Chia Seeds (optional)
  • Mix all ingredients in large bowl until smooth using a Whisk or Electric mixer
  • Place bowl in freezer for 1-2 hours or until firm
  • Scoop sorbet from bowl into individual serving dishes
  • Enjoy!
Serving Size: 1 scoop
Calories: 120
Protein: 11g
Carbs: 9g
Fat: 4g

September 26th, 2016

Birthday Cake Cupcake Recipe

Kate Osman's Protein Birthday Cake Cupcakes with Cream Cheese Frosting (Makes 8 Cupcakes)

  • 1 Scoop Gold Standard 100% Whey Birthday Cake
  • 1 cup Almond Flour
  • 1/4 cup granulated zero calorie Stevia sweetener
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • Pinch of salt
  • 1 egg
  • 1/4 cup unsweetened applesauce
  • 1/2 cup 0 fat Greek yogurt (plain)
  • 1/2 tsp vanilla extract
  • 1 1/2 Scoops Optimum Nutrition Gold Standard 100% Whey Birthday Cake
  • 16g. Sugar Free Jello Cheesecake Pudding Mix
  • 4oz of Fat Free Cream Cheese
  • 1/2 cup unsweetened almond milk
  • 2 tsp zero calorie stevia
  • Sprinkles (optional)

  1. Heat Oven to 350 degrees. Place cupcake liners in cupcake pan and spray the inside with cooking spray. In a small bowl combine the dry ingredients. In a separate bowl combine the wet ingredients with a hand mixer on medium for 1-2 minutes or until smooth. Add dry ingredients to wet ingredients and mix on low until completely mixed and smooth.
  2. Distribute evenly into cupcake pan and bake in pre-heated oven for approx. 18 minutes. To check the center of the cupcake - insert a tooth pick into the middle, if it comes out clean it’s ready! Let cupcakes cool COMPLETELY before frosting! The icing will melt off if they are not cool.
  1. Mix icing ingredients with a handheld mixer for 3-4 minutes until smooth. Refrigerate until cupcakes are completely cooled.
  2. Once cupcakes are completely cooled, spread icing on the top, decorate with sprinkles, and enjoy!

Macros (Per Cupcake with Cream Cheese Frosting):
Calories: 163
Carbs: 8 g
Fat: 8 g
Protein: 15g