IdealLean Protein Cookbook

28 FIT FAVES
MADE WITH PROTEIN
Breakfast for dinner? By all means, go for it! Even though weve broken down these
delicious recipes by BREAKFAST, MUFFINS & BREAD, SNACKS, and DESSERT, each
yummy offering contains a powerful punch of protein whenever you need it most.

Earn Your Ideal................................................................2

The IdealLean Difference........................................................ 3

Breakfast
Strawberries and Cream Pancakes........................................6
Coconut Almond Quinoa..................................................7
Mexican Protein Hot Chocolate............................................8
German Chocolate Oatmeal................................................ 9
Salted Caramel French Toast......................................................................................................................10
Blueberry Waffles................................................................................................................................................11
Cinnamon Roll Crepes....................................................................................................................................12
Frozen Berry Banana Pie................................................................................................................ 13

Muffins and Bread

Apple Cinnamon Protein Muffins............................................15
Pumpkin Pie Bread.............................................................16
Blueberry Coconut Muffins...............................................17
Almond Chia Muffins......................................................18
Zucchini Banana Bread....................................................19
Banana Muffins.....................................................................20

Snacks
Frozen Yogurt Bites..........................................................22
Almond Protein Poppers...................................................23
Nuts about Berries & Bananas Smoothie Bowl.................................. 24
Peach Cobbler Smoothie Bowl..............................................25
Coconut Granola................................................................................ 26
Cookie Crunch........................................................................................27

Dessert
Pumpkin Protein Truffles...................................................29
Chocolate Coconut Bites....................................................30
Peanut Butter Protein Fudge..............................................31
Chocolate Cheese Cake.........................................................32
Peanut Butter Bars...................................................................33
Oatmeal Cream Cookie..........................................................34
Mint Chocolate Protein Poppers......................................35
Lemon Poppy Seed Cookies............................................... 36
Pineapple Whip Dream.........................................................37
 GET LEAN. GET FIT.
EARN YOUR IDEAL.

Hi, Im Lindsey.
In my 10 years as a nutritionist and fitness expert Ive
never found a protein that could keep up with me or
my clients.

Thats why, with the help of IdealFit, I designed

IdealLean, a protein specifically for women!

I cut out all of the things we dont need, like extra fat,
carbs and sugar, and added the things we do
need, like:

Folic acid
Calcium
Vitamin D
80 Calories
20g Protein

0 Fat / Sugar / Carbs

100% Whey Protein Isolate

Deliciously Smooth Taste

Because IdealLean helped me reach

my goals as a national level figure
competitor, I know that it can help you
reach your goals too!

With IdealLean you can get fit,

strong, sexy and lean!

Love the process,

Lindsey

3
 IDEALLEAN IS
MADE FOR YOU.

You deserve a protein shake just for YOU! There are, literally, hundreds of mens protein
shakes on the market loaded with sugar, calories and ingredients that do nothing for you.

IdealLean has 80 deliciously smooth calories and 20 g of whey protein isolate, so that
you can fuel your body right!

I needed a shake for me...with being active and doing olympic lifting 5 days
a week recovery is important. IdealLeans Recovery blend and 100% Whey
Isolate fit all my nutrient needs. Whitney, Olympic Lifter/Coach

As women, we have unique nutrient needs, IdealLean meets those needs head on.

A good recovery is important after every workout and IdealLean

provides that for me. This is a product that I can trust to help me
reach my goals. Jess, Fitness Model
And, because we know women play hard and never quit, we added our IdealFit
Proprietary Recovery Blend, packed with L
L-Glutamine
-Glutamine and super fruits, to help
your body recover from any challenge you take on.

GET READY TO BE LEAN!

4
BREAKFAST
 STRAWBERRIES & CREAM
PANCAKES
Calories: 311 | Protein: 40g | Carbs: 33g Serving Size: 3 pancakes

1/3 cup oat flour

1 scoop vanilla IdealLean protein
1 Egg white
2 TBSP almond milk
3 TBSP fat free plain greek yogurt
tsp vanilla
1 Packet stevia

Combine and whisk all the ingredients in a mixing bowl.

Heat skillet on medium heat. Spoon pancake misture onto
griddle to make 3 medium pancakes. Cook until the top
begins to form bubbles. Flip and cook through. Top pancakes
with fresh cut strawberries and greek yogurt sweetened with
honey.

PROTEIN POINTER:
Devour this greek yogurt recipe for breakfast within an hour of a workout and replenish your
glycogen stores while providing recovery for small muscle tears you incurred during your regimen.

6
 COCONUT ALMOND
QUINOA
Calories: 226 | Protein: 24g | Carbs: 20g Serving Size: 1 serving size

cup cooked quinoa

1/3 cup unsweetened coconut vanilla almond milk
1 scoop of vanilla IdealLean protein
tsp almond extract

Combine ingredients and microwave for 60 seconds.

Top with berries, toasted coconut, and additional
milk if desired.

PROTEIN POINTER:
Quinoa is whats known as a complete protein. Which means that it
packs all nine essential amino acids not produced by the body.
Delicious and nutritious no matter how you pronounce it!

7
 MEXICAN PROTEIN
HOT CHOCOLATE
Calories: 173 | Protein: 23g | Carbs: 8g Serving Size: 1 serving size

1 cups unsweetened almond milk

1 TBSP cocoa powder
1 tsp cinnamon
1 scoop chocolate IdealLean protein
1 tsp vanilla extract

Heat almond milk in a sauce pan over medium heat. Whisk in

the rest of the ingredients and heat until warm and powder is
dissolved.

PROTEIN POINTER:
When you opt for unsweetened almond milk, youre avoiding the
excess sugar that comes with the flavored varieties. Even better, youre
replacing the protein that almond milk lacks with the 20 grams packed
in the IdealLean powder.

8
 GERMAN CHOCOLATE
OATMEAL
Calories: 260 | Protein: 18g | Carbs: 37g Serving Size: 1 serving size

cup unsweetened coconut almond milk

cup rolled oats
scoop chocolate IdealLean protein
2 TBSP cocoa powder
1 packet Stevia
1 pinch salt
cup pecan halves
3 TBSP coconut shreds

Heat milk in a skillet on medium heat for 3 minutes.

Stir in oats, salt, protein powder, stevia, & cocoa powder.
Turn the heat to low, while stirring constantly for 5 minutes.
Take skillet off the burner and set aside. Pour into a bowl once
cooled off a bit. Top with pecans & coconut shreds. Enjoy!

PROTEIN POINTER:
Rolled oats are simply whole oats that have been steamed and pressed to expedite cooking time.
When you combine these fiber-packed vessels with a dash of cocoa powder, your morning gets a
whole lot better!
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 SALTED CARAMEL
FRENCH TOAST
Calories: 269 | Protein: 22g | Carbs: 43g Serving Size: 2 pieces of french toast w/ caramel sauce

1 whole egg
1 egg white
1 scoop vanilla IdealLean protein
3 TBSP unsweetened almond milk
tsp cinnamon
tsp vanilla
Ezekial bread or whole wheat bread, 4 slices

Microwave caramel sauce and stir in salt. Drizzle on French Toast.

Optional: fat-free coolwhip

Blend all ingredients except bread. Pour into a shallow dish. Dip both sides of
bread in mixture. Heat griddle and place dipped bread onto griddle. Cook for 3
minutes on one side. Flip when bread is golden and ready to turn. Cook other
side until bread is cooked through.

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 BLUEBERRY
WAFFLES
Calories: 294 | Protein: 35g | Carbs: 33g Serving Size: the entire recipe

1/3 cup oat flour

2 large egg whites
1 scoop vanilla IdealLean protein
2 tsp baking powder
2 TBSP almond milk
cup blueberries

1. Add all ingredients beside blueberries and whisk until well combined.
2. Let the batter sit for a few minutes. Meanwhile, turn your waffle maker on.
3. Add blueberries to the batter. Pour the batter in your waffle maker and cook
until done. Make sure you grease your waffle iron well, and spray with coconut oil
cooking spray.

Makes 1-2 waffles depending on size of waffle iron.

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 CINNAMON ROLL
CREPES
Calories: 249 | Protein: 47g | Carbs: 11g Serving Size: 3 crepes

Calories: 255 | Protein: 21g | Carbs: 36g Serving Size: 3 crepes w/frosting

CREPES:
3 egg whites
1 scoop vanilla IdealLean protein
1 TBSP unsweetened almond milk
1/8 tsp cinnamon
FROSTING:
2 TBSP fat free cream cheese, softened
1/3 cup non-fat greek yogurt
1 tsp sugar free cheesecake pudding mix
Mix all ingredients with a hand mixer until smooth.

Blend all crepe ingredients in the blender. Heat a small 6 skillet over medium
heat. Spray pan with coconut oil spray. Pour about 1/8 cup of batter into pan and
swirl batter around to form a circular crepe shape. Once crepe is starting to cook
through and curl on the sides, it is ready to careful be flipped over with a spatula.
Flip crepe and cook through until done. Repeat 2 more times with the rest of the
batter. Makes 3 crepes.
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 FROZEN BERRY
BANANA PIE
Calories: 116 | Protein: 4g | Carbs: 18g Serving Size: 1 piece

1 frozen banana
2 cups frozen mixed berries
1 cup unsweetened almond milk
1 TBSP honey
cup vanilla IdealLean protein
1-8 premade graham cracker crust
1 banana

Blend Smoothie ingredients. Cut banana into pieces and

layer on the bottom of pie crust. Pour smoothie over bananas.
Cover pie with plastic lid and freeze for 2 hours. Pull out of
freezer 15 minutes before serving. Cut into 8 slices.

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MUFFINS &
BREAD
 APPLE CINNAMON
PROTEIN MUFFINS
Calories: 104 | Protein: 7g | Carbs: 18g Serving Size: 1 muffin

2 cups rolled oats 1 tsp cinnamon

1 Medium apple, diced small, 1 tsp vanilla
skin on tsp baking powder
cup honey 1 pinch of salt
1 scoop vanilla IdealLean protein 3 egg whites
1 cup non-fat greek yogurt

Pre-heat oven to 350. Prepare a muffin pan by either brushing

each with a little coconut oil or spraying with some cooking spray.
Combine all the ingredients in a large bowl and mix well.
Once everything is combined, divide evenly amongst 12-muffins.
Bake for 18-20 minutes. Let cool and enjoy! Makes 12 muffins.

PROTEIN POINTER:
Egg whites are truly incredible: 17 calories compared to 71 for a whole egg, and
no saturated fat, cholesterol, carbohydrates, or sugar. What you do get with egg
whites is a great source of riboflavin and selenium.

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 PUMPKIN PIE
BREAD
Calories: 121 | Protein: 5g | Carbs: 22g Serving Size: 1 slice

1 cup canned pumpkin puree 1 tsp cinnamon

cup honey tsp nutmeg
1 tsp vanilla extract tsp pumpkin pie
1 large egg spice optional
tsp salt 1 scoop vanilla
tsp baking soda IdealLean protein
tsp baking powder 1 cup oat flour flour that
has been blended

Using a handheld blender, standing blender, or food processor,

blend all of the above ingredients together. Grease a loaf pan
generously with coconut oil. Pour batter into loaf pan. Bake at 350
degrees for 40 min or until the center is done. Use the toothpick
method. This bread is best when it is slightly underbaked rather
than overbaked. Let the bread cool before slicing into 8 slices.

PROTEIN POINTER:
Pumpkins are actually one of the most nutritious fruits. Surprising, right?
Loaded with antioxidants and tons of vitamins, there are too many reasons to
love pumpkins year-round.

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 BLUEBERRY COCONUT
MUFFINS
Calories: 213 | Protein: 7g | Carbs: 21g Serving Size: 1 muffin

cup coconut flour 6 Whole eggs

cup unsweetened shredded coconut cup melted coconut oil
1 scoop vanilla IdealLean protein 2 tsp coconut extract
tsp salt 2 tsp vanilla extract
1 tsp baking soda cup blueberries, fresh
cup honey or frozen
1 cup canned coconut milk
Preheat oven to 350 degrees and grease muffin pan. Beat honey, milk,
eggs, extracts, and oil together. Set aside. In another bowl, mix all the
dry ingredients. Gently mix the wet and dry ingredients together. Fold
in the blueberries. Fill 12 muffins tins. Bake for 20-22 minutes.

PROTEIN POINTER:
Did you know that blueberries are one of the highest antioxidant capabilities of any
fruit, vegetable, spice, or seasoning? These delicious morsels combat free radicals
that can damage our DNA and our cell structure.

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 ALMOND CHIA
MUFFINS
Calories: 119 | Protein: 5g | Carbs: 17g Serving Size: 1 muffin

1/3 cup honey 1 cups oat flour

2 TBSP coconut oil 1 scoop vanilla
1 egg IdealLean protein
tsp vanilla extract 1 TBSP chia seeds
tsp almond extract tsp baking powder
cup unsweetened almond millk tsp salt
cup unsweetened applesauce

Preheat oven to 350 degrees. In a large bowl mix together all dry
ingredients. In a separate bowl whisk honey and oil. Add eggs and
extracts. Pour wet into dry and stir until combined. Spray muffins
tins really well with non-stick coconut oil spray. Optional: add
slivered almonds to the top if desired. Bake for 18-20 minutes.
Remove from oven and let cool.

PROTEIN POINTER:
Chia seeds are an amazing alternative to processed grains in the typical white bread from the
grocery store. Fiber, protein, calcium, antioxidants, and omega-3s in a tiny package!

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 ZUCCHINI BANANA
BREAD
Calories: 154 | Protein: 7g | Carbs: 21g Serving Size: 1 slice

2 TBSP coconut oil cup Splenda

2 ripe bananas 1 scoop vanilla IdealLean protein
2 cups grated zucchini 1 cups whole wheat flour
1 whole egg 2 tsp cinnamon
1 egg white tsp baking powder
1 tsp vanilla tsp baking soda
cup unsweetened almond milk

Preheat oven to 375 degrees. Mash together bananas and coconut

oil together. Add zucchini and set aside. In a separate bowl, whisk
eggs, milk, sugar and flour. Add the banana mixture to the bowl
and mix well. Add the remaining dry ingredients, and mix. Grease
bread pan and fill. Bake for 40 min or until done when inserted
with a toothpick. Completely cool before slicing in to 8 slices.

PROTEIN POINTER:
Zucchini is a great source of potassium, which can aid in lowering blood pressure
and help counter the negative effects of too much sodium. This wonder veggie
also comes equipped with dietary fibers that help with regularity and reduce
colon cancer.
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 BANANA
MUFFINS
Calories: 153 | Protein: 4g | Carbs: 19g Serving Size: 1 muffin

3 cups mashed bananas

cup coconut flour
1 scoop vanilla IdealLean protein
cup smooth almond butter (can sub any nut butter)
cup pure maple syrup
1 tsp vanilla
cup chocolate chips

1. Preheat the oven to 350 degrees and line a 12 count cupcake/muffin tin with
muffin liners and grease lightly.
2. In a large mixing bowl, add all the ingredients and mix until fully incorporated.
Stir through chocolate chips.

Pour batter into muffin liners until close to the top (they wont rise so you wont
need to worry about overflow). Top with extra chocolate chunks and bake for
20-25 minutes, or until golden on top. Remove from oven and allow to sit until
completely cool. Remove and enjoy.

20
SNACKS

15
 FROZEN YOGURT
BITES
Calories: 151 | Protein: 32g | Carbs: 5g Serving Size: all 8!

1/2 cup plain non-fat greek yogurt

1 Scoop vanilla IdealLean protein
tsp vanilla
Berries of your choice

Whisk the yogurt, protein powder, and vanilla. Divide mixture

into a mini muffin silicone mold/pan (or you could use a
parchment lined loaf pan). Top each yogurt cup with berry of
choice. Freeze until hardened. Pop out the individual bites and
enjoy! Makes about one dozen mini muffin-size bites

PROTEIN POINTER:
Greek yogurt comes through again! Along with being effortlessly
versatile, greek yogurt comes in at half the amount of sodium than what
youll find in regular yogurt varieties.

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 ALMOND PROTEIN
POPPERS
Calories: 89 | Protein: 3g | Carbs: 6g Serving Size: 1 popper

cup almond butter teaspoon almond extract

1 TBSP coconut oil 2 TBSP mini
cup unsweetened coconut chocolate chips
cup rolled oats 1 dash of salt
2 TBSP honey
1 scoop vanilla IdealLean protein

Stir all ingredients together except chocolate chips.

Add chocolate chips to mixture and stir again, just
until combined. Using your hands, press firmly to
form one-inch balls. Place in air-tight container and
refrigerate until serving.

PROTEIN POINTER:
Almonds have a unique distinction of being high-fat and good for our health.
How? Well, almonds are high in monounsaturated fats, which are proven to
reduce the risk of heart disease.

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 NUTS ABOUT BERRIES & BANANAS
SMOOTHIE BOWL
Calories: 311 | Protein: 40g | Carbs: 33g Serving Size: 1 serving size

cup Unsweetened Vanilla Almond milk Topping options:

1 cup spinach Fresh berries, banana
slices, toasted coconut,
1 cup frozen mixed berries
almonds, pecans.
banana, frozen
1 TBL agave
1 scoop vanilla IdealLean protein
Blend milk, spinach, berries, banana, agave, and protein powder
in a blender or magic bullet. Once it is smooth and thick, pour
into a bowl. Top with the toppings of your choice!

PROTEIN POINTER:
Spinach is truly the wonder leaf! This delicious, and versatile, green helps
you fight inflammation, cardiovascular disease, osteoporosis, and cancers.

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 PEACH COBBLER
SMOOTHIE BOWL
Calories: 386 | Protein: 34g | Carbs: 60g Serving Size: 1 serving size

fresh peach, diced cup

1 cup frozen peach slices unsweetened
1 scoop vanilla IdealLean protein almond milk
2 TBSP agave
tsp cinnamon Topping options:
1 pinch of nutmeg Fresh cut peaches,
almonds, and pecans,
tsp vanilla extract
granola
cup plain non-fat greek yogurt

Blend all of the ingredients except the topping options. Once

it is smooth and thick, pour into a bowl. Top with toppings of
choice and enjoy with a spoon!

PROTEIN POINTER:
Peaches are not only absolutely delectable, they come packed with 3 grams
of fiber and serve as an excellent source of vitamins A and C.

25
 COCONUT
GRANOLA
Calories: 154 | Protein: 6g | Carbs: 26g Serving Size: cup

2 cups oats
cup unsweetened coconut
cup honey
cup coconut oil
1 scoop vanilla IdealLean protein
tsp salt
1 tsp vanilla

Preheat over to 300 degrees.

In a small saucepan, add honey, oil, protein powder and vanilla. Stir just until
melted and powder is dissolved. Mix the rest of the ingredients in a medium bowl,
and add the melted mixture. Stir until the oats are coated. Layer on a baking
sheet and bake for 20 min. Stir halfway through. Let granola cool completely.
It will harden as it cools. Store in an airtight container.

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 COOKIE
CRUNCH
Calories: 284 | Protein: 12g | Carbs: 35g Serving Size: 1 cup

4 cups Chex rice cereal Topping options: Fresh cut peaches,

1 scoop chocolate IdealLean protein almonds, and pecans, granola
2 TBSP Peanut flour (PB2 powder)
3 TBSP baking stevia OR 1 cup
sweetener of choice that measures
like sugar.
cup dark chocolate chips
cup creamy peanut butter
In a large ziplock bag, mix together the protein powder, peanut flour, and stevia. Shake
to combine, and set aside.

In a large bowl, microwave the chocolate and peanut butter for 45-60 seconds, (30
seconds at a time, stirring every 30 seconds until the chocolate is melted.) Add the
cereal to the bowl, and stir to coat the cereal in the peanut butter chocolate mixture.

Pour the chocolate peanut butter covered cereal into the ziplock with the dry
ingredients, and shake until the cereal is evenly coated. Pour cereal onto a large baking
pan lined with foil or parchment and let dry for at least 30 minutes. Store cereal in a
sealed container, and store at room temperature for up to 7 days. Enjoy!
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DESSERTS
 PUMPKIN PROTEIN
TRUFFLES
Calories: 70 | Protein: 4g | Carbs: 7g Serving Size: 1 truffle

cup oat flour 2 TBSP almond

1 scoop vanilla IdealLean protein butter
1/4 tsp cinnamon & pumpkin pie spice cup melted dark
tsp vanilla chocolate chips
1 tsp agave
cup pumpkin puree
Combine all of the ingredients except the chocolate. Form
into balls and freeze until firm. Remove from freezer and dip in
chocoate. Refrigerate until firm.

PROTEIN POINTER:
One single serving of pumpkin puree has more than 7xs the recommended
daily value of vitamin A, which promotes clear and healthy vision. Its not just
for pies anymore!

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 CHOCOLATE COCONUT
BITES
Calories: 89 | Protein: 6g | Carbs: 5g Serving Size: 1 coconut bite

1 scoop vanilla IdealLean protein

4 TBSP unsweetened shredded coconut
cup unsweetened coconut almond milk
Dark chocolate chips, melted

Mix protein powder, coconut, and coconut milk until well

blended and thick. Freeze in mini muffin tins for 2 hours. Dip
in chocolate coating.

PROTEIN POINTER:
Weve known the benefits of dark chocolate for some time, and we still
cant get enough! Rich in minerals like iron and magnesium, antioxidant
properties, and delicious, whats not to love?

30
 PEANUT BUTTER PROTEIN
FUDGE
Calories: 102 | Protein: 5g | Carbs: 7g Serving Size: 1 inch x 1 inch square

1 scoop vanilla IdealLean protein 1 TBSP coconut oil

cup coconut flour 1 TBSP honey
cup natural peanut butter
cup unsweetened vanilla almond milk

Combine all of the ingredients and mix until a brownie like

batter consisitency is reached. If you need more milk, add 1 tsp
at a time. Line a small pan with wax paper and fill the pan with
the batter. Freeze until the fudge is firm. Let it sit on the counter
for a few minutes before cutting into squares.

PROTEIN POINTER:
This recipe totally upgrades my spoonful of peanut butter! Rich in
potassium, fiber, and healthy fats, this peanut butter fudge is an indulgence
we can all feel good about.

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 CHOCOLATE
CHEESECAKE
Calories: 231 | Protein: 14g | Carbs: 31g Serving Size: 1 mini pie

8 oz fat-free cream cheese (softened)

2 egg whites
1 scoop chocolate IdealLean protein
1 TBSP cocoa powder
cup honey
1 tsp vanilla flavoring
5 Keebler mini graham cracker crusts

Directions for the Cheesecake:

1. Combine all ingredients in a food processor (or combine with hand mixer).
2. Pour cup cheesecake mixture into crust.
3. Bake at 350F for approximately 30 min (baking time may vary; toothpick test
the center of the cheesecake to ensure it is solid).
4. Chill in refrigerator for one hour. Top with fat free cool whip if you desire.
ENJOY!

32
 PEANUT BUTTER
BARS
Calories: 118 | Protein: 5g | Carbs: 38g Serving Size: 1 bar

cup natural peanut butter

cup honey
1/3 cup oats
1 scoop vanilla IdealLean protein
2 TBSP water (if needed)
1 Pinch salt
1/3 cup dark chocolate chips

First, heat the peanut butter and honey in a pot on medium to low heat until its
melted. Remove from heat, add your protein powder and oats, and mix up. You
may need to add a little water as the mixture will get super thick. Only add a tsp
at a time until it reaches a consistency that is relatively hard but will be easy to
mold. Place mixture into a 5.5 X 3 mini bread pan and press it in. This made
the pieces thicker and taller, but you can put it in a bigger pan if you dont want
the pieces that thick. Heat up your chocolate chips (I use 30 sec intervals in the
microwave mixing in between- usually takes 90 secs total), and cover the top of
your bars with chocolate. Place them in the freezer for 30 mins to harden then cut
8 bars that measure 1 X 1 in size.

33
 OATMEAL CREAM COOKIE
SANDWICH
Calories: 255 | Protein: 21g | Carbs: 36g Serving Size: 1 sandwich

2/3 cup oatmeal Frosting:

1 scoop vanilla IdealLean protein 2 TBSP fat free cream cheese,
tsp cinnamon softened
tsp baking soda 1 TBSP vanilla IdealLean protein
banana, mashed 2 TBSP non fat greek yogurt
1 TBSP maple syrup 1 tsp vanilla
2 tsp vanilla
pinch salt

Mix all cookie ingredients and refrigerate for 10 min. Form into 4 cookies
on a baking sheet, and bake for 8 min at 375 degrees. Mix frosting
ingredients together with a hand mixer. Spread half the frosting between
two cooled cookies and enjoy!

Makes 2 sandwich cookies. Serving size is 1 cookie sandwich w/ frosting.

34
 MINT CHOCOLATE PROTEIN
POPPERS
Calories: 79 | Protein: 5g | Carbs: 9g Serving Size: 1 ball

1 cups old fashioned rolled oats

2 TBSP cocoa powder
1 scoop chocolate IdealLean protein
1/3 cup creamy peanut butter
3 TBSP honey
2 tsp peppermint extract
2 TBSP mini semi sweet chocolate chips
2 TBSP water

In a large bowl mix together all ingredients VERY well with

a wooden spoon, or you can mix with your hands. Roll
into 1 inch balls. Store these in a container in the refrigerator.

Makes 16 balls

35
 LEMON POPPY SEED
COOKIES
Calories: 192 | Protein: 9g | Carbs: 21g Serving Size: 3 cookies

Dry Ingredients: Wet Ingredients:

1/8 cup coconut flour 1 TBSP coconut oil, melted and cooled
1 scoop vanilla IdealLean protein 1 egg, room temperature
tsp baking powder tsp vanilla
tsp sugar free vanilla pudding powder 1 TBSP fresh lemon juice
1/8 tsp salt 1/8 cup agave
2 tsp poppy seeds
3 tsp. lemon zest
Mix and set aside.
Mix and stir in dry ingredients. Let dough rest for 10 min before baking.
While the cookie dough rests, preheat the oven to 325F, and line
baking sheet with parchment paper or a silicone baking mat.
Using 1 TBL, drop the cookie dough into 9 rounded scoops onto the
prepared baking sheet.

Bake at 325F for 11-13 minutes. Cool the cookies on the baking sheet
for at least 10 minutes before turning out onto a wire rack.

36
 PINEAPPLE WHIP
DREAM
Calories: 200 | Protein: 11g | Carbs: 41g Serving Size: 1

2 cups frozen pineapple chunks

1 scoop vanilla IdealLean protein
cup unsweetened almond milk
(add 1 tsp at a time if you need more)
1 TBSP agave

Blend in blender under thick and creamy. You may need

more milk to get it to blend, but dont add too much because
you want it to be thick like ice cream. It may take a while to
blend and the pineapple mixture. Serve in a hollowed out
pineapple or a bowl. Makes 2 servings. Enjoy!

37
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American Fork, U T 84003
800-515-0896

Legal Disclaimer

The information provided in this book is for informational purposes only and is not intended as
a substitute for advice from your physician or other health care professional or any information
contained on or in any product label or packaging. You should not use the information in this book
for diagnosis or treatment of any health problem or for prescription of any medication or other
treatment. Always consult with a healthcare professional before starting any diet, exercise program or
dietary supplement. You should sician.

IdealShape , IdealShake and IdealBar are registered trademarks of IdealShape, LLC. IdealBoostTM
is a trademark of IdealShape, LLC. The names of actual companies and products mentioned herein
may be the trademarks of their respective owners.

38