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@thesamplan "PROTEIN S'MORES BARS at XXX calories and 15g protein each it's the perfect sweet treat x snack time combo What could be better than that Servings: X XXX calories (21.6c/5.5f/15) INGREDIENTS: X cups ff @fairlife milk X tbsp gelatin X scoops whey protein (@Clean Simple Eats toasted marshmallow WHEY ISOLATE is PERFECT for this Code "SAMGWAZ" for XX% off) X sheets of graham crackers divided XX servings of reduced sugar chocolate chips (i love lilys) + X tbsp coconut oil melted INSTRUCTIONS: X. Add cold milk and gelatin to a saucepan and let sit for 10-15 minutes for gelatin to bloom X. Over low"
TikTok Link @thesamplan 2025-07-06T19:38Z 130.1K followers, 76.4K engagements

"40 CAL PUMPKIN PIE 🍂its givinghealthy enough for breakfast & sweet enough for dessert - the perfect balance between buying my costco pumpkin pies INGREDIENTS: X can (15oz) pumpkin puree X cup low cal milk of choice (i use almond) 1/3-1/2c sugar substitute (i love swerve granulated) 1/3c (42g) flour X tbsp (8g) corn starch X tsp cinnamon X tsp vanilla X tsp baking powder X tsp pumpkin pie spice pinch of salt INSTRUCTIONS: X. mix ingredients until combined (try not to over mix when flour is over mixed it will develop the gluten and make it more dense) X. pour into buttered (i use a spray) pie"
TikTok Link @thesamplan 2025-09-29T18:39Z 130.1K followers, 117.9K engagements

"whats your go to breakfast i need some inspiration #highprotein #breakfast #mealideas"
TikTok Link @thesamplan 2025-10-15T16:41Z 130.1K followers, 2025 engagements

"PUMPKIN PIE DONUTS but make them LOW CAL / HIGH PROTEIN @ XX calories & 3g protein each 👏🏼 a masterpiece servings: XX XX calories (4.3c/0.4f/2.9p) INGREDIENTS: (donuts) X cup (244g) pumpkin puree 2/3 cup (84g) all purpose flour X scoops (62g) pumpkin spice protein (i used level X from 1st phorm) or vanilla and double spices below 1/4 cup sugar substitute X tsp pumpkin pie spice X tsp cinnamon 1/2 tsp baking powder (coating) light butter brown sugar substitute + cinnamon mixture INSTRUCTIONS: X. combine ingredients in a bowl X. using a small scooper divide dough into balls on a parchment"
TikTok Link @thesamplan 2025-10-08T17:15Z 130.1K followers, 11.4K engagements

"dunkaroo dip but make it LOW CALORIE // HIGH PROTEIN 👇🏼 INGREDIENTS: X scoops protein birthday cake flavor (i used BE AMAZING- thesamplan for XX% off) 1/2 cup non fat greek yogurt X pkg cool whip X tbsp sf pudding mix X tsp almond extract X tsp vanilla paste SPRINKLES INSTRUCTIONS: X. make sure cool whip is at fridge temp and NOT FROZEN X. add protein little by little until combined (try not to over mix & deflate cool whip) X. add in extract and finish with sprinkles #proteindip #lowcalorietreats #dunkaroo #Recipe #highprotein #healthyswaps #healthyrecipes"
TikTok Link @thesamplan 2025-06-02T20:00Z 130.1K followers, 658.6K engagements

"LOW CALORIE McCHICKEN XXX calories each & 33g protein can you name a more exciting meal prep lunch idea (i think not)👇🏼 servings: 5-6 burgers XXX calories (33p) INGREDIENTS: XX oz lean ground chicken X tbsp mustard X tsp paprika (exclude if sensitive to spice) X tsp cayenne (exclude if sensitive to spice) X tsp garlic powder X tsp onion powder salt & pep X cup corn flakes (blended with X tsp onion powder X tsp paprika) low cal burger buns (i used natures own keto buns) X tbsp light mayo per burger lettuce INSTRUCTIONS: X. mix lean ground chicken with mustard and spices X. form into 5-6"
TikTok Link @thesamplan 2025-01-20T19:15Z 130.1K followers, 4.6M engagements

"BERRIES & CREAM PROTEIN MARSHMALLOWS 🍓truly one of the best recipes ive ever created. they are SO GOOD its hard to believe each marshmallow (makes 20) is XX calories and 6g of protein 🤯 servings: XX marshmallows XXXX calories (1.3c/0f/5.85p) INGREDIENTS: X cups ff milk (i used fairlife) X tbsp gelatin (i use knox) X servings protein (i used X servings clear strawberry whey isolate & X serving vanilla whey concentrate) *coating: zero calorie powdered sugar (1/4 cup) blended with dehydrated strawberries (2 tbsp) INSTRUCTIONS: X. pour milk into a saucepan and layer gelatin on top to bloom"
TikTok Link @thesamplan 2025-08-22T18:12Z 130.1K followers, 58.2K engagements

"17 CALORIE PROTEIN DONUT HOLES - proof that magic is real lol 👇🏼👇🏼 . . Macros: XX calories (2.5c/0.15f/1.5p) each . . INGREDIENTS: (donut holes) 120g self rising flour (about X cup all purpose + 1.5tsp baking powder + 1/4 tsp salt) 60g chocolate whey/casein blend protein (i used level X from 1st phorm) 36g unsweetened baking cocoa 8g zero cal sugar 280g plain fat free greek yogurt (icing) 60g zero cal confectioners sugar 10-20g almond milk (as needed for proper consistency) INSTRUCTIONS: X mix all dry ingredients X add Greek yogurt and mix until combined refrigerate until cooled and less"
TikTok Link @thesamplan 2022-12-08T19:34Z 130.1K followers, 41.1K engagements

"This entire recipe is 148g protein hitting your protein goals has never been easier 👇🏼 OR MORE DELICIOUS servings: 5-6 XXX calories (2.7c/.9f/21.9p) INGREDIENTS: X cups non fat fairlife milk X servings whey concentrate (i used vanilla premier protein bc it was on sale at walmart 👀) X tbsp gelatin coat in zero cal powdered sugar INSTRUCTIONS: X. add milk to a small sauce pan and layer the gelatin on top for 5-10 minutes (to bloom) X. over low heat whisk the mixture until it goes from thick to thin consistency X. pour into mixing bowl allow to cool for 5-10 minutes (you want it to be warm"
TikTok Link @thesamplan 2025-03-24T17:45Z 130.1K followers, 789K engagements

"PROTEIN GUMMY BEARS this strawberry orange flavor is 👏🏼 XX gummies for XX calories (3c/0.5f/12p) WHAT A DEAL makes X servings .but technically the serving size is up to you ;) INGREDIENTS: X cup low cal orange juice 1/4 cup lemon or lime juice X scoops whey isolate (i used strawberry from @1stphorm and i cant recommend it enough - but also the juicy watermelon flavor is 🙌🏻) X tbsp gelatin INSTRUCTIONS: X. mix oj lemon juice and protein in a small saucepan. X. over very low heat mix in X tbsp of gelatin at a time for a total of X tbsp. mixture will thicken and then thin out once the"
TikTok Link @thesamplan 2024-05-08T18:15Z 130.1K followers, 1.3M engagements

"make your own PROTEIN BARS if you fell into the built bar craze like i did - you are going to love this homemade version💪🏼 servings: XX XX calories (4.5f/8c/9p) INGREDIENTS: X cups ff fairlife milk X tbsp gelatin 3-4 servings whey protein (i use a whey concentrate or isolate) XX servings chocolate (i love lilys for a low sugar option) & 1.5-2 tbsp coconut oil INSTRUCTIONS: X. pour milk into saucepan and sprinkle gelatin on top in a thin layer X. mix slightly and allow the gelatin to bloom (hydrate) should turn into a thick goo X. place over low heat and mix until it runs thin X. add to a"
TikTok Link @thesamplan 2025-07-22T17:35Z 130.1K followers, 863K engagements

"PROTEIN MARSHMALLOWS This entire recipe is 148g protein hitting your protein goals has never been easier 👇🏼 OR MORE DELICIOUS servings: 5-6 XXX calories (2.7c/.9f/21.9p) INGREDIENTS: X cups non fat fairlife milk X servings whey concentrate (i used vanilla premier protein bc it was on sale at walmart 👀) X tbsp gelatin coat in zero cal powdered sugar INSTRUCTIONS: X. add milk to a small sauce pan and layer the gelatin on top for 5-10 minutes (to bloom) X. over low heat whisk the mixture until it goes from thick to thin consistency X. pour into mixing bowl allow to cool for 5-10 minutes (you"
TikTok Link @thesamplan 2025-03-30T20:22Z 130.1K followers, 63.8K engagements

"PUMPKIN FLUFF just in time for fall 🍂 INGREDIENTS: X can (15oz) pumpkin puree 1/2 cup non fat greek yogurt X box sf pudding mix (i used white chocolate) 1-2 tsp cinnamon X tsp pumpkin pie spice splash of vanilla (1-2 tsp) X container cool whip (i used reduced sugar) *add 8g protein/ serving by using my new favorite: kindling churro pretzels THESAMPLAN to save XX% if you order on amazon INSTRUCTIONS: X. mix pumpkin yogurt pudding mix cinnamon pumpkin pie spice and vanilla X. once a cohesive mixture add in cool whip by folding it in half at a time X. dip in graham crackers wafers or my"
TikTok Link @thesamplan 2025-09-22T19:06Z 130K followers, 243.6K engagements

"FIRST ATTEMPT WAS UNREAL. & somehow it got even better the second time👇🏼 PROTEIN BAGELS 🥯 if its not NYCs BEST bagel- then ill have this. servings: makes X XXX calories (41c/1.5f/15p) ea INGREDIENTS: X cups (250g) all purpose flour X cups (452g) non fat greek yogurt* X tsp baking powder pinch (or two) of salt everything bagel seasoning X egg (for wash) *not all are the same love @FAGE bc of its consistency INSTRUCTIONS: X. mix yogurt flour baking soda and salt X. knead and divide dough (use oil on your hands to keep the dough from sticking) X. egg wash and season your bagels X. bake 400"
TikTok Link @thesamplan 2024-09-25T19:21Z 130.1K followers, 4M engagements

"make your own BROWNIE BATTER BUILT PROTEIN BARS dare i say.better than the original what flavor should i make next (please say one of the new sour ones lol) servings: XX XX calories (4.5f/8c/9p) INGREDIENTS: (bar) X cups chocolate milk (i used carb master for macros so adjust accordingly if you use something else) X tbsp gelatin 3-4 servings brownie batter whey protein (i use a whey concentrate or isolate - SAMGWAZ for XX% off clean simple eats) 1/4 cup sweetener of choice (i used a sugar substitute - swerve granulated) (coating) XX ish servings chocolate (i love lilys for a low sugar option)"
TikTok Link @thesamplan 2025-09-06T19:27Z 130.1K followers, 130.2K engagements

"PROTEIN DONUT HOLES 🍩 XX calories each AND they are just as good as they look (possibly even better)👇🏼 servings: XX donut holes XX calories (3.4c/0.3f/1.8p) heavily influenced by @theflexibledietinglifestyle recipe - just made some tweaks he also has a chocolate donut hole recipe that is a MUST TRY INGREDIENTS: (dough) 260g non fat greek yogurt 120g all purpose flour (+10g for rolling) 50g whey/casein blend (essential i used level X from 1st phorm for baking because it really makes such a difference- linked in my bio) 30g coconut flour (adds a lighter less bready texture) 30g zero calorie"
TikTok Link @thesamplan 2025-09-11T19:24Z 130.1K followers, 79.3K engagements

"PROTEIN SMORES RICE CAKE 👌🏼my latest snack time / sweet treat hyper fixation👇🏼 whats yours INGREDIENTS: X rice cakes X tub of cool whip X scoops of whey protein powder 1/3 cup chocolate chips X tsp coconut oil INSTRUCTIONS: X. place rice cakes on tray (a size that will fit in your freezer) X. mix cool whip (at fridge temp- NOT FROZEN) and protein powder ONE SCOOP AT A TIME X. add 1/6th of the mixture to each rice cake X. top with melted chocolate + coconut oil (microwave in XX second intervals until smooth) to create chocolate shell X. ENJOY servings: X XXX calories (36c/5f/10p)"
TikTok Link @thesamplan 2025-02-17T18:05Z 130.1K followers, 1.3M engagements

"HELP which one screams formal wedding guest dress in sun valley in august all size large from @ASTR the Label and i did put the lnks in my biiiioo 🤗#weddingguestdress #weddingguest #sizelarge"
TikTok Link @thesamplan 2023-08-12T22:01Z 130.1K followers, 153.6K engagements

"DIY BUILT PROTEIN BARS if you fell into the built bar craze like i did - you are going to love this homemade version💪🏼 servings: XX XX calories & 9g protein each INGREDIENTS: X cups ff fairlife milk X tbsp gelatin 3-4 servings coconut cream whey protein (i use a whey concentrate or isolate - SAMGWAZ for XX% off clean simple eats which is what i used) chocolate (i love lilys for a low sugar option) & 1-2 tbsp coconut oil INSTRUCTIONS: X. pour milk into saucepan and sprinkle gelatin on top in a thin layer X. mix slightly and allow the gelatin to bloom (hydrate) should turn into a thick goo"
TikTok Link @thesamplan 2025-07-24T22:04Z 130.1K followers, 182.8K engagements

"my current recipe fixation - EGG WHITE SOUFFL PANCAKES 🫶🏻 paired with my protein cream cheese frosting (recipe below) and fresh fruit.its a knockout @Jess ONeill w the original👌🏼 SOUFFL PANCAKE: X. combine 6-7oz egg whites X tsp baking powder splash of almond extract splash of stevia and lots of cinnamon X. mix until light & fluffy X. cook over medium heat for X minutes (can cover to expedite process) flip & cook another 1-2 minutes X. ENJOY PROTEIN CREAM CHEESE FROSTING: X. combine 8oz 1/3 fat cream cheese 4oz non fat greek yogurt X scoop vanilla whey (i use 1st phorm because the texture"
TikTok Link @thesamplan 2024-10-24T17:44Z 130.1K followers, 1.3M engagements

"OVER 96g PROTEIN say less 👇🏼 INGREDIENTS: X bag popcorn (i went with @skinnypopoffical ) X bags @Kindling Snacks (i used churro flavor - CODE: SAMPLAN15 saves you XX% on amazon) X bag reduced sugar white chocolate melted X box reeces pieces INSTRUCTIONS: X. add popcorn and pretzels to a large bowl X. melt chocolate for XX seconds in a microwave (add 5-10 second intervals as needed) or use a double broiler method X. pour melted chocolate over your popcorn/pretzels mixture and toss until coated X. add reeces last and give it a final mix before allowing to cool on a parchment lined flat"
TikTok Link @thesamplan 2025-10-13T18:19Z 130.1K followers, 16K engagements

"BERRIES & CREAM PROTEIN MARSHMALLOWS 🍓truly one of the best recipes i've ever created. they are SO GOOD it's hard to believe each marshmallow (makes 20) is XX calories and 6g of protein 🤯 servings: XX marshmallows XXXX calories (1.3c/0f/5.85) each INGREDIENTS: X cups ff milk (i used fairlife) X tbsp gelatin (i use knox) X servings protein (i used X servings clear pink burst whey isolate from CSE "SAMGWAZ" for XX% off & X serving vanilla whey concentrate from premier protein) *coating: zero calorie powdered sugar (1/4 cup) blended with dehydrated strawberries (2 tbsp) INSTRUCTIONS: X. pour"
TikTok Link @thesamplan 2025-08-19T18:05Z 130.1K followers, 48.8K engagements

"WATERMELON PROTEIN GUMMIES 🍉 XX cals (1c/0.3f/3.4p) each - i have quite literally outdone myself 💁🏻♀ must try treat for summer 👇🏼👇🏼 INGREDIENTS: X cup watermelon 1/4 cup sugar substitute X tbsp gelatin 1/2 cup ff milk (i used @fairlife for more protein) X scoop whey isolate protein (i used @1stphorm juicy watermelon 💥 bc its the best) X tbsp gelatin INSTRUCTIONS: X. blend watermelon and strain out any seeds (not necessary but can be helpful depending on how seedy your watermelon is) X. add sugar substitute and place over low heat X. whisk gelatin in one tbsp at a time- mixture will go"
TikTok Link @thesamplan 2024-06-19T19:48Z 130K followers, 334.4K engagements

"LOW CALORIE McCHICKEN can you name a superior item at micky dees (i think not) 👇🏼👇🏼26c/9f/30p each . INGREDIENTS: - XX oz lean ground chicken - X tbsp mustard - X tsp paprika (exclude if sensitive to spice) - X tsp cayenne (exclude if sensitive to spice) - X tsp garlic powder - X tsp onion powder - X tsp salt - X tsp pepper - X cup corn flakes (blended with X tsp onion powder X tsp paprika) - low cal burger bun (i used sara lee) - light mayo - lettuce INSTRUCTIONS: X. mix lean ground chicken with mustard and spices X. form into 5-6 patties X. coat in cornflake mixture X. place on baking"
TikTok Link @thesamplan 2023-07-02T19:14Z 130K followers, 4.4M engagements