All the recipes at Protein Buff were created with a few principals in mind. Here’s what to expect:
#1- TASTES GOOD
Bet you thought high protein was gonna be #1! Well, I could churn out high protein recipes that taste like cardboard, but nobody wants that. The most important thing is to make food that is enjoyable to eat. Period. There are some recipes that are more nutritious than others, and some that are more indulgent, but I will only share recipes that I love to eat.
#2 – HIGH IN PROTEIN
All Protein Buff recipes contain at least 15% protein by calories. Usually they contain 15-35%. That means that for say a Protein Buff muffin that is 100 calories, at least 15 of those calories will come from protein. Feed your muscles and feel satiated whilst eating cake, win!
#3- SUGAR & ARTIFICIAL SWEETENER FREE
One ingredient you won’t find in Protein Buff recipes very often is white sugar. Okay once in awhile some cookies will have some colored sprinkles on them (if you know where I can find a sugar-free version, please let me know!) I use a a natural sweetener combo of erythritol and stevia for sweetness, and it’s damn near indistinguishable from sugar. Yay! I also use unflavored whey protein most of the time to avoid the sucralose and/or aspartame that are in a lot of the flavored varieties . Some ingredients that I use in some recipes, like fruit, blackstrap molasses, honey etc. contain naturally occurring sugars, and I’m okay with that.
#4- BALANCED MACRONUTRIENTS
Macronutrients include proteins, fats, and carbohydrates. Healthy diets (and tasty, satisfying foods!) have a balance of all three. I don’t claim to be low-carb, or low-fat, but some of my recipes turn out that way. My goal is to find the best balance within each recipe. Don’t dear fats, and don’t fear carbs. In balance, and from healthy sources, they are your friends. It’s also important to note that 100% protein isn’t good either. 15-35% protein is a healthy range, and that’s what I aim for. I do have some recipes with more than 35% of calories from protein, and I have tagged them “very high protein”. Recipes with less than 30% of calories from carbohydrates are tagged “low carb”, and ones with less than 30% fat are tagged “low fat”.
#5- MADE WITH HEALTH IN MIND
As much as possible, I strive to use and recommend the most natural, unrefined, nutrient dense ingredients possible. I avoid using things with preservatives, artificial flavors, colors, sweeteners, or hydrogenated oils. I like ingredients that are naturally high in protein, fiber, and micronutrients, and I sneak them in when it doesn’t interfere with taste and texture. Sometimes they do though. When trying to closely replicate a traditional recipe, it is often necessary to use some traditional ingredients. These “neutral ingredients” (foods that in moderation neither help nor harm you) like white flour, butter, or a pinch of salt, are things that can’t always be avoided. But again, all in the name of balance, moderation, and the number one goal: Make stuff that tastes good!