Created by Monica Reinagel, MS, LD/N, CNS, The Nutrition Diva, NutritionOverEasy.com

Instructions

1. In a medium bowl, whisk Greek yogurt, whey protein powder, maple syrup, lemon juice, and lemon zest until smooth.
2. Place 1/4 cup of berries or your fruit of choice in the bottom of each glass or jar. Top with 1/4 cup of yogurt mixture. Repeat with remaining fruit and yogurt.
3. Immediately before serving, top each parfait with 2 tablespoons of granola.

Notes

• *The amount of protein content can vary product to product.

Nutrition Facts

Nutrition Information Per Serving (230.3 g per serving): Calories 260; Total Fat 4.6 g (Sat 1 g, Trans 0 g); Cholesterol 10 mg; sodium 70 mg; Total Carbohydrates 31 g; Dietary Fiber 4 g; Sugars 20 g; Protein 26 g.

Created by Monica Reinagel, MS, LD/N, CNS, The Nutrition Diva, NutritionOverEasy.com

 Makes 1 cup dressing (10 servings; 1 serving equivalent to 1 ounce)

Instructions

Add all ingredients to blender and blend until smooth. You can also make this in a glass jar with an immersion blender. Store in fridge and shake before using.

Notes

*Low-fat or fat-free plain yogurt can be substituted for buttermilk, if desired.
*The amount of protein content can vary product to product.

Nutrition Facts

Nutrition Information Per Serving (1 ounce per serving): Calories 50; Total Fat 3 g (Sat 0 g, Trans 0 g); Cholesterol less than 5 mg; Sodium 130 mg; Total Carbohydrates 3 g; Dietary Fiber 0 g; Sugars less than 1 g; Protein 4 g.

 

Makes 2 servings

QUESADILLA:

1. Place the cheese on the whole grain tortilla.
2. Spray a small pan with nonstick cooking spray and warm over medium heat. Add the tortilla to the pan, cheese side up.
3. When the cheese is melted, top with grilled onions and fresh tomato. Fold the tortilla in half and remove from the pan. Cut in half.

GUACAMOLE:

1. Slice the avocado in half and remove the pit. Scoop out the avocado and place in a medium bowl. Mash until smooth.
2. Add whey protein isolate, cilantro, and lime juice. Combine until smooth. Flavor to taste with salt.
3. Scoop half of the guacamole onto each quesadilla slice. Serve immediately.

NUTRITION INFORMATION PER SERVING (1⁄2 OF THE QUESADILLA WITH 1⁄2 OF THE GUACAMOLE): 368 calories, 22 g protein (including 8 g whey protein), 26 g carbohydrate, 10 g fiber, 22 g fat, 6 g saturated fat, 291 mg sodium ALSO CONTAINS: vitamin A, vitamin B6, vitamin C, folate, vitamin K, calcium, copper, potassium

Makes 1 Serving

Combine in a blender until smooth, or mix well in a glass or shaker cup.

NUTRITION INFORMATION PER SERVING:

150 calories, 23 g protein (including 21 g whey protein), 7 g carbohydrate, 0 g fiber, 3 g fat, 1.5 g saturated fat, 250 mg sodium

Also contains: calcium