WEEK 2 RECIPES 

Peanut Butter Energy Bites 

Yield: 4 servings of 2 bites 

Cook Time: 10 minutes  

Ingredients:  

  • 1/3 cup dry oatmeal 

  • 2 tsp chia seeds 

  • 2 oz bittersweet chocolate chopped  

  • 2 tsp 100% pure maple syrup 

  • 3 Tbsp unsweetened shredded coconut 

  • ¼ cup creamy peanut butter 

Directions:  

  • Rough chop the chocolate and combine all of the ingredients in a mixing bowl. Mix well with a spoon.  

  • Portion into ¾ ounce pieces and roll into a ball. Repeat until all are formed. Place on a plate and refrigerate for at least 30 minutes. Can also eat as they are, they will just firm up a bit.  

  • Serve – 2 each per snack  

Chef’s Tip: Many of these ingredients can be swapped to include items you have in the pantry. Substitutions for maple syrup include honey or agave. You can even add chopped dried fruit. 

Nutrition Info Per Serving: 260 calories, 10.6 g fat 39 carbs, 4.2 g fiber 140 mg sodium, 7.7 g protein 



Peanut Butter Banana and Soy Smoothie 

Yield: 1, 12 oz smoothie 

Cook Time: 5 minutes 

Ingredients:  

  • 1 tbsp creamy peanut butter 

  • 1 whole banana, sliced 

  • ½ cup ice cubes 

  • ½ cup soy milk 

Instructions:  

  • Place all ingredients into a blender and puree until smooth. Serve Immediately.  

Nutrition Tip: Make this for breakfast! Up the protein with a scoop of protein powder.  

Nutrition Info Per Serving: 265 calories, 10.7 g fat, 37 g carbs, 4.4 g fiber, 135 mg sodium, 8.8 g protein 

WEEK 4 RECIPE
Barbeque Popcorn


Yield: 2 cups 

Cook Time: 5 minutes 

Ingredients:  

       2 cup popcorn kernels 

       4 tbsp canola oil 
     
       4 tbsp olive oil

       2 tsp onion powder
 
       1 tsp ancho chili powder, ground

       1/8 tsp ground cumin

        ¼ tsp ground black pepper

        2 tbsp grated parmesan chees

        2 ozbarbecue sauce 
​​​​​​​

Instructions:  

  • Prepare popcorn with canola oil and heat covered until popped on stove top.  


  • In a small bowl, combine onion powder, chili powder, black pepper, cumin, BBQ sauce and oil. In a large bowl, toss the popcorn with barbeque sauce mixture and sprinkle with parmesan cheese.  


Nutrition Tip: Did you know popcorn is a whole grain? You can flavor your popcorn with any spice and herb combo you love. You can substitute kernels for microwavable popcorn bags for a faster, no mess solution. 


Nutrition Info Per Serving: 100 calories, 5 g total fat, 15 g of carbs, 4 g fiber, 52 mg of sodium, 3 g protein