Kim's Protein Kitchen

Oatmeal + 1/2 banana + PB powder + cinnamon + cardamom

-Takes: about 5 minutes
-Approx. cost: around $1

Benefits: filling, budget-friendly, high in fiber, gives steady energy, and adds a little protein without a lot of calories

Recipe:
Mix 1/3 cup oats with 1/4 cup water and heat in microwave for one min
Add in chopped banana and mix in the pb powder and cinnamon and cardamom.

Dark chocolate rocky road protein bars 🤤😍

Chocolatey, satisfying and loaded with protein, walnuts, and mini marshmallows — these feel dessert but are wholesome & high in protein and fiber.
You’ll need:
• ½ cup (40g) cacao powder
• 2½ scoops (≈75g) chocolate protein
• ¼ cup (28g) almond flour
• ¼ cup (30g) oat flour
• Dash of salt
• Splash of vanilla (1–2g)
• ⅓ cup (80g) maple syrup
• 1½ tbsp (24g) almond butter
• ½–2 tbsp (8–30g) milk, added slowly
• ⅓ cup (30g) chopped walnuts
• ⅓ cup (20–25g) mini marshmallows
How to make them:
• Mix all dry ingredients in a bowl.
• Stir in maple syrup and almond butter.
• Add milk very slowly, about ½ tbsp at a time, stirring between each addition until a thick, moldable dough forms.
• Fold in walnuts and mini marshmallows.
• Press into a lined loaf pan and freeze for 10 minutes.
• Slice into 7 bars and enjoy.

Many more in my ebook! Comment “book” and I’ll send you the discount link! 💃

One of the biggest reasons people still feel hungry after eating “healthy” is because a lot of healthy foods just don’t keep you full for very long on their own.

If your meals are mostly low-protein or low-fiber foods, your body digests them quickly, which usually leads to cravings, snacking, or feeling hungry again not long after eating.

Some foods that are both healthy and more satisfying per 100g:

• Chicken breast → ~31g protein | ~165 cals
• Greek yogurt (nonfat) → ~10g protein | ~59 cals
• Eggs → ~13g protein | ~143 cals
• Cottage cheese → ~11g protein | ~98 cals
• Oats → ~17g protein | ~389 cals
• Potatoes → ~2g protein | ~77 cals
• Avocado → ~2g protein | ~160 cals
• Lentils → ~9g protein | ~116 cals
• Salmon → ~22g protein | ~208 cals
• Edamame → ~11g protein | ~121 cals

The goal isn’t eating the smallest amount possible.

It’s building meals and snacks that actually satisfy you so consistency feels easier.

The most filling way to eat a delicious, high-protein, low-calorie meal packed with fiber, probiotics, and healthy fats 💪🥣
This tuna salad hits all the marks: creamy, satisfying, macro-friendly, and made with Greek yogurt instead of mayo for extra protein and gut-friendly probiotics. It’s the kind of lunch that keeps you full without weighing you down.

Recipe:
• 1 5 oz can tuna
• 1/2 onion, chopped
• 1/4 cup zero-fat Greek yogurt
• 1 can chickpeas, drained and rinsed
• 3 hard-boiled eggs, chopped
• 2 tbsp mustard
• Salt and pepper to taste
• Lemon juice, optional
Macros for the full recipe:
• About 756 calories
• 71 g protein
• 65 g carbs
• 22 g fat
Macros per serving if divided into 5:
• About 151 calories
• 14 g protein
• 13 g carbs
• 4 g fat

Recipe below 👇

Base:
• 1/4 cup plain Greek yogurt
• 2 tbsp peanut butter
• 2 tbsp softened butter
• 2 tbsp honey
• 3 scoops vanilla protein (25 g P/scoop)
• 1/2 cup + 2tbs oat flour
• 1 tsp vanilla, 1/8–1/4 tsp salt
• 1 tbsp mini chocolate chips
Frosting (blended):
• 1/2 cup 1% cottage cheese
• 2 oz light cream cheese (Trader Joe’s)
• 1 tbsp maple syrup
• 1 scoop Levels protein
• 2 tsp spirulina
• 1 tsp vanilla, 1/2 tsp cake‑batter extract (optional)
Method (short):
1. Mix base ingredients until thick; fold in chips. Press into parchment‑lined loaf pan.
2. Blend frosting ingredients until very smooth; pour over base.
3. Freeze 30–60 min, thaw 10 min, slice into 7 bars.

• Calories: ~190-210
• Protein: ~19-21g
• Carbs: ~16g
• Fat: ~9g

Many more in my ebook 💕. Comment “book” & I’ll send you the discount link