Kendra Leigh Marley

Kendra Leigh Marley, IPE Pro - Women's Physique, Physique & Performance Coach

Protein Packed Chocolate Caramel PB Muddy Buddies

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One of my absolute favorite snacks as a kid had to be muddy buddies aka puppy chow! This upgraded version exchanges the traditional sources with healthier ingredients, and uses protein powder and powdered peanut butter instead of powdered sugar.  

Need more protein?! Click here to order your Propello Life Non-GMO Whey Protein and other supplements at 10% OFF with promo code KENDRAM10!

 INGREDIENTS 

  • 3 Tbsp. Sinister Labs Angry Mills Caffeinated Peanut Spread in Killer Caramel (or any nut butter) 
  • 8 Tbsp. Enjoy Life or Lily's Dark Chocolate Chips
  • 6 c. Chex cereal, any variety (I used rice Chex in macros) 
  • 2 scoops Propello Life Vanilla Bean Whey 
  • 2 Tbsp. Powdered Peanut Butter

DIRECTIONS 

  • In microwave safe bowl, place nut butter and chocolate chips.  Melt in microwave; stir every 30 seconds. 
  • Once melted,  add Chex and carefully fold with spatula to not crush cereal.  
  • Add protein powder and peanut butter, and fold to coat, OR toss in Ziploc bag! 
  • Store in an airtight container and enjoy! 

MACROS 

Whole Batch = 80P, 43F, 184.5C, 11.5g Fiber, 1445 kcal

Per 1c. (approximately 6 servings)  = 13.5P, 7F, 31C, 2g Fiber, 241 kcal

Propello Life Vanilla Bean Whey Pumpkin Pancakes

Welcome to Pumpkin Spice Season!! One of my favorite fall - and anytime - staples are pumpkin pancakes. This super quick and easy recipe is so delicious and packed with extra protein using Propello Life Vanilla Bean Whey! 

Use code KENDRAM10 at www.propellolife.com for 10% off your purchase (code valid for multiple redemptions). 

 Topped with peanut butter and sugar-free syrup

 Topped with peanut butter and sugar-free syrup

INGREDIENTS 

1 box Publix Pumpkin Pancake & Waffle Mix

4 scoops Propello Life Vanilla Bean Whey

1.5 cup Almond Milk (or alternative)  

2 whole eggs

2 tsp. Pumpkin pie seasoning (or cinnamon,  nutmeg,  cloves, ginger), or to taste

1.5 - 2 tbsp. Vanilla Bean paste

Coconut oil spray,  for pan

Toppings of choice: nut butter, syrup, greek yogurt, chocolate syrup,  etc.

DIRECTIONS 

Mix all ingredients into thick batter (consistency of paint). You may want to use more or less milk if you use an alternative brand of pancake and waffle mix. 

Heat pan to med low, coat with coconut oil and prepare pancakes. May also be used for waffles. 

Makes about 20 4-5" pancakes. 

Macros for 1 4-5" pancake: 7.2P, 17.25C, 1.3F

Salted Caramel Banana Propello Life Protein Shake

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I love whipping up different flavor shakes in the summertime as a nice cool treat instead of ice cream. Don't get me wrong, I LOVE ice cream, and would eat it for every meal if I could, but just because I can fit it in my mouth that often, doesn't mean it fits my macros.   

The moment I saw these new Salted Caramel Oreos, I knew I had to try them in a protein shake and the final product is DELISH! 

Plus, the Propello Life Vanilla Bean Whey tastes like ice cream, and I like that. Especially during prep when my macros get super strict and a giant bowl of Ben & Jerry's no longer fits in the daily food regimen. Get yours now at www.propellolife.com and use code KENDRAM10 for 10% off your purchase!

 

INGREDIENTS

60g banana

1c. Almond Milk

1 Tbsp. PB Trimmed Salted Caramel Powdered PB  

1 scoop Propello Life Vanilla Whey or Spiced Vanilla Vegan Protein

2 Salted Caramel Oreo Thins

 

INSTRUCTIONS

Put all ingredients in blender, blend and ENJOY! 

 

MACROS

28.1P, 31.6C, 8.7F for listed ingredients.  Adjust as needed to meet your macros.  

BCAA Gummies feat. Propello Life Rejuvenating Aminos

These gummy bunnies are cute and good for the mooscles! Packed with protein and BCAA's, they make a great post-workout snack to refuel the body, and they are GOOD FOR YOU! They are Paleo-friendly and easy to make, plus include the amazing benefits of beef gelatin: good for skin, joints and improving gut health. Change of the flavors by using different BCAA flavors and fruit!

What flavor combinations have you tried?  Share your photos and recipe adjustments in the comments! 

INGREDIENTS

1 c. filtered water

3-4 scoops Propello Life Rejuvenating Aminos  - Cherries & Vanilla (depending on desired taste and serving size). Get yours at www.propellolife.com and use code KENDRAM10 for 10% OFF!

6 tbsp. Vital Proteins Beef Gelatin Collagen Protein (or 3 packages of Knox Gelatin)

1-2 tbsp. raw honey (you may also sub stevia or other sweetener of choice, or combination to reach desired sweetness)

2-4 tbsp. fruit, pureed or juiced (I used raspberries in the batch pictured above)

INSTRUCTIONS

1 . Blend amino and water in shaker cup until fully mixed, pour in sauce pan. Add beef gelatin and let sit for 3 minutes to allow gelatin to bloom.

2. Stir in honey, then place over medium low heat. Stir continuously until gelatin is melted and syrup is smooth. 

3. Remove pan from heat and stir in berries, until blended. Spoon into gummy bear or silicone mold of choice (I used Peeps silicone mold). Chill 30 minutes, or until firm. Store in refrigerator up to 2 weeks in a sealed container. 

MAKES: 12 large gummies (each gummy is the size of one Peeps bunny)

MACROS (per 3 pieces, sweetened with honey): 

10.5g Protein, 0g Fat, 9g Carbs