Protein Crepes

1 scoop protein powder
3 tbsp liquid egg whites
3 tbsp water
1 tsp vanilla extract
dash of cinnamon and stevia
1/2 cup (70 grams) frozen blueberries
2 tbsp whipped cream cheese (can sub for greek yogurt of fat free cream cheese if you
need less fat)

Combine all ingredients, except blueberries and cream cheese. Spray a skillet with non- stick cooking spray and pour half of your mixture in it. Cook for 1-2 minutes and flip. Cook on both sides until golden brown. The mixture will make 2 crepes, which is 1 serving.

Microwave your blueberries with stevia for 1 minute. Smear 1 tbsp of whipped cream cheese on each crepe, then top with blueberries. (I pour mine down the center so it’s easier to roll the crepe) Then fold each side in, and flip over to keep them sealed. Top with Walden Farms syrup or sugar free syrup.

Macros 225 calories: 31P/12C/7F

More to explore

Thanksgiving Meal Prep

3 oz cooked 97/3 ground turkey 120g unsalted canned green beans 123g mashed sweet potatoes & carrots 1/4 cup turkey gravy (Everything

Buffalo Chicken Chili

◦ 1 lb lean ground chicken (I used Perdue 98% FF) ◦ 3-4 cups low sodium chicken broth ( 3 cups for

Iced Pumpkin Oatmeal Bake

Iced Pumpkin Oatmeal Bake 1 pack Better Oats 45g pumpkin purée 200g egg whites Cinnamon, pumpkin pie spice and stevia to taste

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I'm Em.

My name is Emma Montgomery, and I’m a Certified Personal Trainer and Fitness Nutrition Specialist. I’m also a wife, mother, major foodie, and online coach. My mission is helping women find sustainable fitness and nutrition plans for their everyday life.


“Feeling completely different about food and fitness. Feeling healthy, feeling worthy, feeling strong.”



“It has been a life changing experience, thank you for believing in me!”


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