Recipes - Rule 1

R1 PROTEIN PANCAKES
by R1 Athlete Delaney Stein

Ingredients:

• 1 scoop R1 Protein - less than 1 gram of fat so I can save it for the real PB on top!
• 100g of Egg Whites
• 1 teaspoons Baking Powder

Instructions:

1. Mix ingredients in a bowl, spray pan with Pam, and let it heat up.

2. Dump batter into pan to make one huge fluffy pancakes or separate to make several small ones.

*Approximate Macros: 35g of Protein / 2g of Carbs / 5g of Fat*

 

 

LIGHTLY SALTED CARAMEL EDIBLE COOKIE DOUGH
by Rule The Kitchen

INGREDIENTS:

• 1 Tablespoon of your favorite peanut butter
• 1 scoop R1 Protein – Lightly Salted Caramel
• About 2-4 Tablespoons milk
• Choice of toppings

INSTRUCTIONS:

1. Mix together your favorite peanut butter with 1 scoop of R1 Lightly Salted Caramel Protein.
2. Be patient and keep stirring.
3. Add your choice of milk 1 tablespoon at a time until you reach your desired cookie dough consistency.
4. Top with your favorite toppings like white chocolate chips, sprinkles, pecans, coconut flakes, etc.
5. Grab a spoon and enjoy!

 

 

 

R1 PROTEIN SPICE LATTE
by R1 Graphic Designer Alex Wejner

Ingredients:

(Serves 1)

• 1 Scoop of Rule One Pumpkin Spice Whey Blend
• 1 Cup of Hot Coffee
• 1/3 Cup of Steamed Skim Milk

Instructions:

1. Make a cup of coffee (We recommend using an original blend).
2. Heat up skim milk in the microwave until hot.
3. Use a milk frother to create that latte texture.
4. Add the milk and a scoop of R1 Whey Blend to your coffee and stir
5. Add whipped cream or cinnamon on top (optional).
6. Let cool and enjoy!

*Approximate Macros: 27g of Protein / 8g of Carbs / 2g of Fat*

 

 

 

R1 PROTEIN APPLE CINNAMON MUFFINS
by R1 Athlete Delaney Stein

Ingredients:

(Serves 12)

• 1 Scoop Rule One Apple Cinnamon Whey Protein Isolate
• 1 Cup Kodiak Cakes Waffle Mix
• ½ Teaspoon of Baking Powder
• ½ Teaspoon Baking Soda
• 2 Cups of Apples Peeled and Diced
• ½ Cup of Sugar Free Syrup 
• 2 Whole Eggs
• 1 Cup of Unsweetened Applesauce
• 1 Teaspoon of Vanilla 
• 2 Teaspoons of Cinnamon
• ½ Teaspoon of salt

Instructions:

1.  Pre-heat oven to 350 degrees F and spray muffin tin with pam or line with muffins liners
2.  In a large bowl whisk dry ingredients together, add apples and stir to combine
3.  In a separate bowl whisk wet ingredients together and mix into large dry ingredients bowl. 
4. Whisk ingredients together until batter forms and divide into muffin tins.
5. Bake for 20 minutes or until an inserted toothpick comes out clean.
6. Let cool and enjoy!

*Approximate Macros for 1 Muffin: 6g of Protein / 10g of Carbs / 1g of Fat*

 

 

R1 WHEY BLEND CARROT CAKE MUFFINS
by R1 Athlete Juana Nunez

Ingredients:

(for around 1 tray of muffins)

• 2 Scoops of R1 Whey Blend - Vanilla Creme
• 2 Tablespoons of Coconut Flour
• 1 1/4 Cups of Almond Flour
• 1/2 Teaspoon of Baking Soda
• 1/8 Teaspoon of Salt
• 1 1/2 Teaspoons of Ground Cinnamon
• 1/2 Teaspoon of Ground Ginger
• 1/4 Teaspoon of Ground Nutmeg
• 2 Large Eggs
• 1/3 Cup of Refined Coconut Oil (Melted)
• 1/3 Cup of Honey
• 2 Teaspoons of Vanilla Extract
• 1 Teaspoon of Maple Extract
• 1/2 Cup of Almond Milk
• 1/2 Cup of Granted Carrots

(Icing Ingredients)

• 2 Ounces of Cream Cheese
• 4 Tablespoons of Maple Syrup
• 1 1/2 Teaspoons of Vanilla
• Sprinkle of Salt
• **for paleo/dairy free use 1/2 batch of vegan "cream cheese" frosting**

Instructions:

1. In a bowl, mix together the dry ingredients.
2. In a different bowl mix the egg, coconut oil, honey, maple syrup and vanilla.
3. Pour the dry mix in - stir well!
4. Add the granted carrots and mix. 
5. Pour into baking cups/liners.
6. Bake for 17-20 minutes at 350 degrees or until a toothpick inserted in the middle comes out clean!
7. Let muffins cool completely, then frost and enjoy!

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