Protein Connoli


1/4 cup flour (wheat or oat)

4 oz liquid egg whites

1 scoop 1st Phorm Level - 1 Chocolate Coconut protein

2 oz almond milk

Whisk together, and fry up thin pancakes

Form them around a cannoli mold, and fry them on a pan with coconut spray (I prefer coconut oil...tastes awesome but adds fat, so adjust according to your macro needs)


1 cup plain non fat Greek yogurt

1/4 cup coconut flour

1 scoop 1st Phorm Level-1 Chocolate Coconut protein

2 packets stevia

Mix together and put in zip lock bag. Cut a corner off and squeeze into each cannoli mold.

*optional* Dip ends in Smucker's Dark Chocolate Sauce (skipping this out cuts carb count in half).

Makes 3 cannoli

Macros per cannoli (with dark chocolate sauce)

Carbs: 40g

Protein: 25g

Fat: 5g




Protein Crepes

Serves 4
In a large mixing bowl, whisk together:

  • 2 Large eggs
  • 2 cups water
  • 1/2 cup flour (any kind)
  • 3 scoops chocolate protein powder
  • 4 packets of stevia
  • 2 Tbsp. grass fed butter

Pour a thin layer of batter on a hot pan coated with cooking spray.
Cover and cook on medium until top of crepe is done. 


In a medium mixing bowl, mix together:

  • 4 oz pasteurized 100% liquid egg whites 
  • 4 Tbsp. PB2
  • 1 scoop chocolate protein powder
  • 1/4 cup plain non fat Greek yogurt

Pour onto crepe and fold.
Top with 3 large scoops of frozen lite Cool Whip, sprinkled with cinnamon, and berries.

Macros (per serving)

Calories: 334  /  Fat: 11g  / Carbs: 25g (3.5g fiber)  /  Protein: 33g


No Bake PB2 Breakfast


No Bake PB2 Breakfast

Mix together:

4 oz pasteurized liquid egg whites

1 scoop chocolate protein powder

4 Tbsp. PB2

Add in:

1 cup Kashi Go Lean Crunch

handful of almonds

(top with shredded coconut if desired)


CALS: 692

FAT: 26g

CARBS: 61g (18g fiber)




Greek Yogurt Parfait

1 Cup FAGE Non Fat Plain Greek Yogurt

3/4 Cup Kashi Go Lean Crisp

1/2 Cup Raspberries

1 Tbsp

1 Tsp Stevia 


CALS: 422g

CARBS: 46g (NET, 13g fiber)

FAT: 8g





Chocolate Raspberry Protein Mousse

You can see the creation on Instagram @MRDAVIDRYAN

In a shaker cup, blender, or bowl, combine and mix:

4 oz 100% liquid egg whites

1 scoop Elite XT fudge brownie protein

4 Tbsp. chocolate PB2

4 Tbsp. Cool Whip lite

1 cup raspberries

1/4 cup granola 


Without Granola:

Carbs: 20g (net)

Fat: 7g

Protein: 44g

With Granola:

Carbs: 40g (net) 

Fat: 9g

Protein: 48g




Peanut Butter and Chocolate Fudge Protein Pancakes

9 oz Liquid egg whites

1.5 scoops Elite XT fudge brownie protein powder

4 Tbsp. PB2 regular

2 Tbsp. PB2 chocolate

10 Tbsp fat-free ready whip


In a blender bottle, shake up 8 oz liquid egg whites with 1 scoop protein.

Spray a pan down with cooking spray (I use coconut oil spray) and pour mix in pan.

Cook for about 5 minutes on medium. No need to flip.

Peanut Butter Topping:

Combine 4 Tbsp. PB2 and 2 Tbsp water in a small container. 

Mix with a fork and spread on pancake.

Add fat-free Ready Whip.

Fudge Sauce:

In a blender bottle, combine 1 oz liquid egg whites, 1/2 scoop scoop protein, 1 Tbsp. chocolate PB2.

Shake up with the power of Zeus. Pour over pancake. Smash.

Makes 2 pancakes


Macros per pancake

Cals: 250

Carbs: 16g

Protein: 35g

Fat: 3g