Meal Planning Tips & Recipes

Meal Planning Tips: Think about what you’re going to make for the week before you go to the grocery store so you are not overwhelmed. Also pick your meal prep day. Mine is Sunday so every week I set aside about 2 hours to prep and make everything. Big tip is to prep your snacks, separate your snack items into bags whether it be almonds, strawberries or whatever it may be to ensure you stay on track.

Let’s start with two of my favorite UMP recipes. S’mores Protein Waffles are great during my Muscle & Strength Building season and my Protein Frappuccino works in both my muscle & strength and weight cutting phases.

S’mores Protein Waffles

yields 2 waffles

  • 1/2 cup Birch Benders original pancake mix
  • 1/2 scoop UMP Graham Cracker
  • 1/2 scoop UMP Rocky Road
  • dash of cinnamon
  • 1 tsp olive oil
  • 1 cup of water
  • Stir all ingredients together in bowl

    Turn waffle iron on med-high

    Pour 1/2 batter in waffle maker

    Leave in waffle maker for 3-5 minutes

    Protein Frappuccino

  • 8oz cold brew
  • 6oz unsweetened almond milk
  • 1 scoop graham cracker UMP
  • add tons of ice