RECIPES – Page 3 – VMI Sports




Servings: 1

Macros: 29g Protein, 225 Calories, 5g Fat, 15 Carbs





    • Blend all ingredients.

    • Enjoy the most delicious protein shake, ever.



    Optional extra carbs: Added peanut butter and chocolate syrup, whipped cream, and chocolate chip cookies.






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    Servings: 2

    Macros per sandwich: 16g Protein, 356 Calories, 3.5g Fat, 64g Carbs



    • 1 scoop of ProtoLyte- Vanilla Cake Batter

    • 2 1/2 cups rice krispies

    • 1 1/2 cups mini marshmallows

    • 2-3 tbsp spray butter 

    • Ice cream of choice ( low fat vanilla bean ice cream used) 

    • Sprinkles


    • Melt butter in saucepan, then add the marshmallows until mixed thoroughly.

    • Add ProtoLyte and mix well.

    • Once mixture is smooth, add rice krispies and mix until liquid mixture is spread evenly throughout.

    • Transfer to wax paper or pan, and spread out into a rectangle or square (try to make the thickness even).

    • Use cookie cutters to cut out your sandwich pieces.

    • Fill each sandwich with 1/4 cup of ice cream, smooth the sides then roll the sandwich on its sides over sprinkles.

    • Wrap your sandwich in wax paper tightly and freeze for a couple of hours (the more frozen, the better it will taste!).






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    Servings: 9-10

    Macros: 5g Protein, 87 Calories, 3g Fat, 10 Carbs



    • 1 scoop ProtoLyte Vanilla Peanut Butter

    • 1/2 cup oats

    • 1 1/4 cup rice krispies cereal

    • 1/4 cup sugar free syrup

    • 2 1/2 tbsp peanut butter

    • 2 pieces of semi sweet chocolate


    • Mix ProtoLyte, oats and rice krispies together.

    • Heat the sugar free syrup and peanut butter and mix until smooth.

    • Pour the syrup and peanut butter over the dry ingredients.

    • Mix and spread onto wax paper and shape into a rectangle. (if the mixture is not as "krispie" as you'd like, add a little more rice krispies).

    • Put the rectangular granola bar into the refrigerator to cool.

    • Once chilled, take it out and cut them into bars or use cookie cutters to make fun shapes. 

    • Melt and then spread semi sweet chocolate over cookie


    • Drizzle with more peanut butter or caramel sauce




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    • 1 scoop ProtoLyte Vanilla Cake Batter

    • 50g bisquick pancake mix

    • 5g sugar free strawberry jello mix

    • 5g sugar free vanilla jello mix

    • 1 egg white

    • 10g pumpkin puree

    • Water for consistency


    • Preheat pan on stove.

    • Mix ProtoLyte Vanilla Cake Batter, bisquick pancake mix and SF jello mixes together.

    • Add egg white and pumpkin puree into the dry mixture.

    • Add water for the consistency you like.

    • Pour batter onto pan. Use heart shaped cookie cutters to make the heart shapes.


    • Top with sugar free strawberry glaze and whip cream 






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    Serving Size: 5 Cookies

    Macros (whole batch): 33g Protein, 519 Calories, 19g Fat, 50 Carbs

    Macros (per cookie): 6.6g Protein, 103 Calories, 3.8g Fat, 10 Carbs



    • Preheat oven to 350 degrees.

    • Mix dry and wet ingredients in seperate bowls (exclude PB chips). Once mixed, mix dry and wet ingredients together and add a LITTLE water as you go. The mixture will be kind of sticky- that is what you want.

    • Add PB chips and spoon 5 cookies onto a greased cookie sheet. 

    • Bake for 5-7 minutes. DO NOT OVERBAKE- if you overbake they will be dry and the texture will be off.




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    Serving Size: 10-11 slices

    Macros (loaf): 87g Protein, 1,326 Calories, 8g Fat, 216 Carbs

    Macros (per slice): 9g Protein, 133 Calories, >1g Fat, 22 Carbs


    • 2 scoops ProtoLyte Vanilla Peanut Butter

    • 1/2 cup splenda 

    • 1/2 cup nonfat greek yogurt

    • 1 TBSP vanilla extract 

    • 1 egg

    • 2 mashed bananas (260 grams)

    • 1 TBSP Baking Soda

    • 1/2 TBSP Cinnamon

    • 1 1/2 cups flour


      • Preheat oven to 350 degrees.

      • Mix splenda, yogurt, vanilla, egg and bananas until smooth.

      • Add in baking soda, cinnamon, flour, and ProtoLyteBlend until mixed well.

      • Spray bread pan with non-stick baking or cooking spray.

      • Add batter to bread pan and bake for 40-45 minutes. Check bread throughout process to make sure it doesnt burn and get cooked through too much.

      • Top with extra bananas and peanut butter (depending upon your macros for the day)!





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      Serving Size: 1 Cake

      Macros (w/o chocolate topping): 30g Protein, 361 Calories, 9g Fat, 40 Carbs

      Need: Single serving springform or cake pan


      • 1 egg


      • Preheat oven to 350 degrees.

      • Mix ingredients and pour into sprayed single serving cake pan.

      • Bake 20-25 minutes.

      • Top with whatever you like (Chocolate Peanut Butter Jif Whips pictured).






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      • 1/2 cup ProtoLyte Protein
      • 1/2 tbsp oat flour
      • 1 tbsp + 1 tsp natural peanut butter
      • 1/4 cup unsweetened applesauce
      • 2 tbsp water
      • 1/4 cup semi-sweet white chocolate chips



      Mix ProtoLyte, oat flour, peanut butter, 1/4 cup unsweetened applesauce, and 1 tbsp water in a bowl and combine.

      Add the remaining 1 tbsp of water slowly until desired consistency is reached.

      Heat chocolate over a low-medium flame stirring constantly.

      When chocolate is in liquid form, dip popsicle stick into chocolate and then push into ball.

      Allow chocolate to harden in ball for 3-5 minutes. Be sure to keep the chocolate in your pot warm for dipping the balls.

      Once the chocolate on the stick has dried and the stick is secure, dip the ball into the warm chocolate and rotate to lightly cover.

      Roll in topping (if desired). Stand upright to set.


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      VANILLA CAKE BATTER BUNDT CAKE by NPC Bikini Competitor Chelsie Burkhart






      Mix all ingredients until blended well and put in single serving bundt cake pan, or any single serving pan. Bake at 350 degrees for 25-30 min.


      • 1 serving low fat or nonfat cream cheese, softened

      • 20g vanilla cake batter

      • Almond milk for consistency

      Blend very well (this is important or the cream cheese will be chunky!). You can put it in the microwave for 10-15 seconds before pouring it over the cake.

      Macros per bundt cake WITH icing:
      45g carbs
      14g fat
      34g protein
      Equivalent macros to bigger whey protein bars, and this is WAY better ;)

      Optional (for a lower fat cake): Omit the egg and use a couple of egg whites & fat free cream cheese.

      This cake is super moist, no gritty consistency and perfect for fall and winter!











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      PROTOLYTE PUMPKIN CHEESECAKE by NPC Bikini Competitor Chelsie Burkhart



      • 4 graham cracker sheets

      • 1 tbsp light butter



      Preheat oven to 350

      Beat cream cheese until smooth. Add remaining ingredients besides egg, and beat until blended well. Add egg last, beat until smooth.

      Spray 4 mini cheesecake pans with pam or oil. Put graham crackers through blender until crumb texture forms. Melt butter, mix graham cracker crumbs together and fill the bottom of 4 mini cheesecake pans. Spray the crust after filing the bottom.
      Pour cheesecake batter over the graham cracker crust and put in oven for 15 minutes at 350. Turn oven off and leave cheesecake in oven for another 20-25 min. Do not overbake! Put in refrigerator right away and let cool for 1 hour. Then eat!




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