This better-for-you, no-bake, single-serving dessert is an explosion of flavor without fallout. Only 200 calories per the single ginormous bomb of deliciousness! All the adjectives I crave in a quick dessert – creamy, juicy, chocolatey, and healthy!
Cooking for one dessert recipes are a favorite of mine – I can make just enough to satisfy me at the time, without lots of leftovers sitting around tempting me. Plus, I have young adult sons – they tend to want decadent desserts while I go for the more mindful recipes that fuel my sports goals.
This strawberry cheesecake bomb is based on a childhood favorite recipe, no-bake oatmeal cookies. You just quickly microwave unsweetened cocoa, milk and sugar option (old days we used real sugar, today I’ve used a lower-carb monk fruit blend). Be careful it doesn’t boil over your bowl. Immediately stir in nut butter of choice, oats and coconut.
While this quick strawberry dessert sets up for 5 minutes in the freezer, hull an extra-large strawberry (or two smaller ones) and stuff with a bit of cream cheese (no need to sweeten it, this no-bake dessert recipe is already sweet enough.
Just mush and mold the cookie dough over the stuffed strawberry, then pop in the freezer for another 5 minutes to firm up. It’s not the most attractive thing as a whole, but when you slice it open or bite in you see the layers – that vibrant red of the berry pops and the cream cheese, well, looks so creamy!
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This strawberry dessert for one is gluten-free and 200 cal per serving with 12g fat, 24g net carb, 6g protein! Enjoy!!!!!
2.5Tbsp.granulated sweetenercup-for-cup sugar alternative
1tsp.unsweetened cocoa powder
1Tbsp.milk
1Tbsp.creamy nut butter
1Tbsp.old-fashioned oats
1Tbsp.unsweetened shredded coconut
1extra-large strawberryor two smaller
1tsp.cream cheese
Instructions
Mix together sweetener, cocoa powder, and milk. Microwave on high for 45 seconds, watching to ensure it doesn’t overflow. Remove, immediately stir in nut butter, oats and coconut. Stick in freezer for 5 minutes. Meanwhile, hull strawberry and stuff with cream cheese. Remove dough from freezer, mold around strawberry. Return to freezer for 5 minutes to set up. Remove and enjoy!
Recipe Notes
This strawberry dessert for one is gluten-free and 200 cal per serving with 12g fat, 24g net carb, 6g protein! Enjoy!!!!!
It’s breakfast time again, it happens every single day! Looking for something quick, easy and perfectly portioned just for YOU! Here are a dozen of my favorite high protein breakfast recipes that have 20 to 30 grams of protein, the optimal amount of protein to get your day started. I also eat many of these protein breakfast ideas after a workout or before bed for muscle management and recovery! Enjoy!
I love this hearty, sweet toast with the most! If you don’t have official protein butter, just mix in 2 teaspoons of protein powder into your traditional nut butter. 424 Calories, 30 g carb, 22g fat, 27g protein
In a minimum capacity 8-ounce mug, mix together all ingredients. Use a fork to whisk around until smooth and incorporated. Microwave for 75 to 90 seconds on high power. Mug can will puff way over the rim like a souffle, and then settle back down some when cooled. While still warm, top as desired with syrups, nuts, whipped cream, etc. 377 calories, 29g fat, 10g carb, 25g protein
Egg, Cheese & Leftover Grain Waffle
2 large eggs
1/2 cup pre-cooked grain like rice, oats or quinoa (I used a rice-quinoa blend)
2 Tbsp. shredded cheese
Salt and pepper to taste
Heat a mini waffle iron. Mix together egg waffle ingredients in bowl and pour into hot iron (should make 2 to 3 waffles). If you don’t have leftover rice, you can use from a ready-to-eat rice pouch. Leave batter in waffle iron for a couple minutes, until indicator light goes off. Top with salsa, guacamole or other toppings of choice. 324 calories, 19g fat, 19g carb, 20g protein
¼ cup blend of veggies like chopped tomatoes, chopped spinach, green onions, etc.
Spray one large microwave-safe mug (14-oz) or bowl with non-stick cooking spray. Add 2 egg and 2 tablespoons water; whisk with fork. Stir in cheese and vegetables. Microwave, uncovered, on HIGH 30 seconds. Remove from oven; stir. Continue to microwave on HIGH 30 to 60 seconds or until eggs are just set. Let cool, season with salt and pepper, as desired. 220 calories, 13g fat, 4g carb, 24g protein
Whip up a stack of these satisfying waffles in minutes, they smell and taste delicious – especially with some sugar-free maple syrup. I use a little mini-waffle iron and make one at a time, or a big 4-square iron will work too (to make all at once). I use banana flour to keep lower carb and gluten-free, but you may swap flours. Protein boost thanks to a plant-based protein powder, Nuzest. Get a discount code and the entire recipe on this POST . Makes 4 small waffles, 220 calories, 8g fat, 9g carbs, 27g protein
Hello, chocolate!! These Double Chocolate Protein Waffles seem so indulgent, you may think it’s dessert! But a plant-based chocolate protein powder and just a few mini sugar-free chocolate chips make this sweet protein breakfast in the mini waffle maker, suitable for a morning meal! This mini waffle recipe uses banana flour too. Get a Nuzest discount code and the entire recipe on this POST. 330 cal, 28g carb, 14g fat, 28g protein,
A cookie as big as yo’ face and nutritious enough for breakfast – I call that a win-win! Actually, this cookie is so filling, sometimes I just eat half and save the other half for later in the day. Get entire recipe on POST. 380 cal, 20g fat, 18g net carb, 31g protein
A delightful change from oats, this recipe that uses leftover quinoa is “make-to-mouth” in just 5-6 minutes. If you don’t have leftover or meal-prepped freezer quinoa, a ready-to-eat quinoa will do. A deliciously warm and satisfying way to fuel adventures. Get full recipe on my IG POST. 526 calories, 20g protein, 44g net carb, no added sugar, and a whopping 14g dietary fiber.
Just the right sweet and spiced so nice! This delicious chia seed pudding hits just under 20g protein, but it is just too amazing not to share! Cottage cheese is the secret ingredient for that creamy texture and protein boost. Also, not a single serve, but makes three that you can space out for breakfasts through the week. Get full recipe on my POST . 357 calories, 26g total carb (10g net carb, 16g fiber), 18g protein.
Is it dessert, is it breakfast – you decide!! Creamy blended cottage cheese is the secret ingredient (I use 2% to keep it creamy) along with collagen from Great Lakes Wellness (use code THEFITFORK100ff to save 15%). Sugar-free mini chocolate chips for the win, too! Get full recipe on my POST. 193 calories, 11g carb, 29.5g protein per serving
Sweet-tart, this limey treat makes a nice snack or way to start the day – especially if you are ready to be whisked away to a tropical vacation! Get recipe on POST. 155 cal, 5g fat, 6g carb, 20g protein
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I’m so confident that watermelon can boost your mood that I created a wonderful, wacky holiday to celebrate! March 23, 2022 is now “Have a Slice Day” and I’m sure it will ensure that you have a NICE day!
There seems to be a day on the calendar for everything, from National Bubble Wrap Appreciation Day (1/31) and National Talk in an Elevator Day (7/29). Here’s a watermelon holiday I celebration every year: National Watermelon Day on August 3rd. But we need more special watermelon celebration days. These “holidays” might seem random and maybe even frivolous to some. However, I think any reason to celebrate life holds a huge benefit for mental wellness. These fun days, like my “Have a Slice” Day, capture your attention and whisk your mind away (even if momentarily) from the stresses of everyday life here on this planet.
When these wacky days are food-related (especially watermelon), well, it’s all even better in my book. Not only does seeing watermelon instantly pull up multitudes of happy memories in my life, it is also a fruit that can help lift mood.
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WAYS WATERMELON CAN LIFT YOUR MOOD:
Sharing with Friends: When you share watermelon with a friend or family member, you are not only providing a nutritious snack, but one that will make them smile. An increase in smiling means an increase in mood — at least in my real-life, anecdotal experiences.
A Smart Dessert Option: Who doesn’t love dessert? Eating a serving of watermelon is a smart choice. It’s a whole food that is unrefined, unprocessed and naturally sweet. A two-cup serving has 80 calories, no fat, 2 grams protein and 21 grams of carbohydrate to fuel life.
Improves Hydration: The 92% water content keeps you hydrated, which is essential for mood.
May Lessen Muscle Soreness: I don’t know about you, but I’m a little cranky if I have delayed onset muscle fatigue from exercise. An emerging area of study is exploring how the amino acid L-citrulline in watermelon juice, consumed as a post-workout drink, may help reduce muscle soreness within the following 24 hours. It also has 25% of the DV for vitamin C, which is needed for the repair and growth of all tissues in the body. Being less sore and able to return to the activities I love quickly, definitely lifts my mood!
Fun Workout “Equipment”: Lift your mood my LIFTING watermelon. Yes, my friends, using watermelon as an exercise rate in your workout, is the very essence of functional. Use it for your sweat session, then slice it open to gobble up – workout gear plus rehydration and recovery nutrients all in one delicious, self-contained package!
Use a smaller watermelon to pump up your heart rate by lifting it above your head during jumping jacks or put it in a canvas tote and swing it around like a kettle bell. Heavier watermelons can be used for exercises like deadlifts, squats, and walking shoulder carries. Really, workout ideas with watermelon are endless and I’ve shared many fun ways to use it in a fitness routine at thefitfork.com.
Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing – if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!
It’s super easy to make one of these protein powder cookies with Clean Lean Protein (Strawberry) fromNuzest– a plant-based, gluten-free, no-added-yucky-or-questionable-ingredient protein powder I love.
I actually made this massive single-serving cookie recipe for one in my toaster oven, so easy and convenient! Of course, a regular oven works too!
NOTES:
Flour: I used agluten-free flour blend, but you can swap for the flour of choice. However, this may vary the macros and texture.
Cook in Oven or Toaster Oven: I cooked in my Omni Plus Air Fryer / Toaster Oven– however, the first one I tried on “air fry,” burned quickly but on the “toaster” feature at 350F degrees, it worked perfectly — about 8 to 10 minutes in a toaster oven or conventional oven.
Protein Powder: Again, I used Nuzest, a plant-based protein powder. Use my Nuzest discount code FITFORKto save 15% (if they aren’t already having a better deal)! You could also swap in an equal portion of whey protein. The texture is somewhat dense, due to a high volume of protein powder (I wanted a 30g+ protein cookie). If you want something lighter and fluffier, cut the protein powder in half and mix back in with an equal swap of more flour – a traditional flour or gluten-free baking blend will work best.
Toppings: I topped with sugar-free white chocolate chips and fresh strawberries, but honestly, you could add almost anything – nuts, seeds, dried fruit, etc. Just lightly press everything into the raw dough.
Press strawberries and white chocolate chips into the dough!Pin it for Later!!!
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Giant Strawberries ‘n Cream Protein Cookie for One
Prep Time
5mins
Cook Time
10mins
Total Time
15mins
Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing – if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go –like a busy day breakfast!
Course:
Breakfast, Dessert, Snack
Cuisine:
low carb, Paleo
Keyword:
cooking for one, nuzest, protein powder, single serve, strawberry
Servings: 1cookie
Ingredients
1large eggwhisked
1Tbspcoconut oilmelted
1Tbsp.granulated monk fruit sweetener
1tsp.beet root powder*optional
2scoops25g Nuzest Clean Lean Protein Powder, Strawberry Flavor
2Tbsp.flour of choice**
Pinchbaking soda
1fresh strawberrysliced
½Tbsp.sugar-free white chocolate chipsabout 12 -15
Instructions
Preheat oven or toaster oven to 350F. Mix together egg, coconut oil, beet root powder (*optional, but makes cookie pinker). Mix in protein powder, flour (**I used a gluten-free baking blend), and baking soda. Stir until clumped together and them knead with hands into ball. Flatten into circle, approximately 5.5” round. Top with sliced strawberries and white baking chips, lightly pressing in. Bake for appox. 8 – 10 minutes. Let cool for 5 minutes.
March is National Nutrition Month. It’s a great time to become better informed about your food choices and make any tweaks necessary to support healthful eating that fuels your body and goals.
For example, my goal is to eat a balanced diet rich in lean proteins, fruits and veggies, and whole-grain carbs to give me enough energy to perform my runs and workouts along with the proper nutrients to recover quickly. I like making homemade meals, but often convenience is king. However, I’m not willing to scrap my nourishing meals for takeout, so I keep my pantry stocked with quality convenience foods, condiments and better-for-me snacks to help ensure success.
Nutritious Pantry Staples for Quick Meals & Snacks
Coconut Secret Coconut Aminos are a lower sodium, soy-free way to add flavor!
Coconut Aminos: One of my must-have pantry staples is Organic Coconut Aminos from Coconut Secret. For those of you who don’t do soy products or are being mindful of salt consumption, this soy sauce alternative really delivers that slightly sweet yet savory punch of umami you crave from a condiment. Made from hand-harvested, naturally fermented organic coconut blossoms, the only other ingredient in Coconut Aminos, is just a hint of sea salt. Coconut Aminos has 72% less sodium than the leading soy sauce brand. It’s also gluten-free, msg-free, has no added sugar, and is Whole30 approved. A 1:1 ratio soy sauce replacement, I use Organic Coconut Aminos in so many ways including in my ramen bowls, in marinades and glazes for grilling and oven roasting, and in veggie skillets.
I love how Might Sesame Co. Tahini comes in a squirt bottle – so convenient!
Tahini: It’s amazing what kind of amazingly flavorful dishes you can create in a flash with a bottle ofMighty Sesame Organic Tahini.If you’re not familiar with tahini, it’s a creamy product made from sesame seeds. The squeeze-bottle on the Mighty Sesame Harissa Tahini is SO CONVENIENT and VERSATILE — it’s shelf-stable, always creamy, always drizzle-ready and is kicked up with a little bit of roasted chili pepper! There is no gunky stirring and spooning from a jar like I’ve persevered with other tahini brands. Perfect to drizzle on salads, grain bowls, tacos and raw veggie snacking for a boost of flavor, healthy fats and extra protein (7g per serving). Suitable for vegan, glute-free, dairy-free, kosher, and halal diets.
Oh, hello! Wholesome whole grains in 60 seconds with Minute rice cups!
Pre-Cooked Grains: Keeping shelf-stable, pre-cooked grains (like rice and quinoa) in the pantry allows for quick, creative meal-making on even the busiest nights. I’ve stocked up with Minute rice cups, they are easily made in the microwave in about 60 seconds, perfectly portioned so I don’t overeat, and feature just quality rice – no weird chemicals, harmful ingredients, or weird processing methods. Even the plastic cups are BPA-free and can be recycled. TheMinute Basmati microwavable rice cupsoffer that nutty, aromatic rice experience that’s hard to resist and Minute Brown Rice & Quinoa microwavable rice cupshave a delightful texture with chewy brown rice and crunchy quinoa. Both are non-GMO, preservative-free, MSG-free, gluten-free, cholesterol-free and suitable for vegan and vegetarian diets. These easy rice cups are a smart and simple way to add the beneficial nutrients, like fiber from whole grains, into your busy lifestyle.
Yes, please! Nutiva Hazelnut Spread with 40% less sugar than the leading brand.
Nut-based Spreads: Naturally, almond butter, cashew butter and peanut butter are always stocked in my pantry – -but sometimes something chocolatey can really sooth that sweet tooth! When cravings hit, I grab a jar of Nutiva Organic Classic Hazelnut Spread from the pantry. It’s creamy, it’s decadent-tasting, it’s delicious all while being a product I can feel good about eating. Not only does it have 40-percent less sugar that the leading brand (that’s huge!), it’s non-GMO, suitable for vegan diets and the hazelnuts are harvested in a way that is rainforest and orangutan safe. My favorite ways to enjoy this vegan nutella -like spread is to smear it on whole-grain toast, drizzle on my oatmeal, or use as a dip for fruit!
The first rule of game night is to always have nuts nearby! RECIPE 33 infused almonds keep my hands neat and are yummy to eat!
Nuts: I LOVE nuts, especially almonds! They store so well in the pantry and are a good source of grab-and-go nutrients including fiber, protein, vitamin e and more. A favorite brand is RECIPE 33 infused almonds,not only for the inherent benefits of nuts, but also because the are flavored yet mess free! A proprietary, small-batch process takes real ingredients to infuse flavor into each almond without artificial flavors or additives. The result is an amazingly flavorful snack that leaves no messy, oily, sticky or other unwanted residue on your hands. These mess free almonds are so perfect for squashing hunger when out and about (I keep a bag in my purse), on salads and other recipes, or for charcuterie boards! Save $2 on any 4-ounce infused almond bag with code Try RECIPE33. SHOP HERE
