Quad Cities, IL/IA

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Quick and Easy Protein Recipes


Submitted by Chris Ninotta, Quad Cities Personal Training

Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.

Most of you know that lean meats, shellfish, eggs and low fat dairy are a good source of protein.  Protein powders are another way to be sure you are getting enough protein in your diet.

Recipes like the ones below are a quick and easy way to get some more protein into your diet.


1 cup oats,
½ – 1 cup 2% milk,
1 cup blueberries (or fruit of your choice),
1 scoop vanilla protein powder.

Microwave oats and milk for 2 ½ – 3 minutes. Thoroughly mix protein powder into the oats. Add fruit on top and enjoy.



1 ½ cups rice “crispies” cereal,
1 ½ tbsp. honey,
2 tbsp. reduced fat butter,
½ cup oatmeal,
½ tsp. vanilla extract,
2 scoops vanilla protein powder.

Preheat oven to 325°F. Lightly coat a 9 x 9 baking pan with cooking spray. Mix all the ingredients together in a large bowl, then scoop onto the baking pan. Cook for 10-15 minutes or until the mixture is crisp.


1 scoop strawberry flavored protein powder,
6 oz. yogurt,
1 tsp. cinnamon.

Combine all ingredients in a glass or bowl. Mix and enjoy.  You can also add some fruit or nuts on top.


3 large eggs,
3 tbsp. oil,
¼ cup heavy cream,
5 scoops vanilla protein powder,
2 tsp. baking powder,
1/3 cup brown sugar (or low carb sweetener of your choice),
1 cup blueberries,
½ cup fat-free cream cheese,
¼ tsp. cinnamon.

Preheat oven to 375°F. Line 9 muffin tins with cups and non-stick cooking spray. Mix cream cheese and cinnamon into a small bowl. Mix eggs, oil and cream in a separate bowl. Add protein powder, baking power and sugar (or sweetener) into the cream mixture, stirring thoroughly. Combine both mixtures along with the berries as you pour into the muffin tins. Bake for 15-20 minutes or until the muffins begin to brown at the top.

Chris Ninotta is the owner of QCPT and an ACE-certified personal trainer specializing in functional training and sports conditioning. He has eleven years in the fitness industry.  If you would like to see what Chris or one of QCPT’s trainers can do for you, contact  info@qcpersonaltraining or call 563-271-1034.

Sources available upon request.