SmallerSam Life

07/11/2025

07/11/2025

🍨 High-Protein Cheesecake Yogurt Pudding
👩‍🍳 Recipe Overview
Servings: 2

Prep Time: 5 minutes

Chill Time (Optional): 15 minutes

Total Time: 5–20 minutes

Difficulty: Super Easy

Skill Level: Beginner-friendly

📝 Ingredients
1 cup plain non-fat Greek yogurt (e.g. Chobani)

2 tablespoons sugar-free, fat-free cheesecake Jell-O pudding mix

1/4 cup unsweetened almond milk (or any milk of choice)

🥣 Instructions
Add Ingredients to Blender
In a blender or food processor, combine:

1 cup Greek yogurt

2 tablespoons pudding mix

1/4 cup almond milk

Blend Until Smooth
Blend on medium speed for about 20–30 seconds, or until fully combined and creamy.
👉 No blender? No problem. Use a whisk and a bowl — just mix thoroughly until no lumps remain.

Chill (Optional)
For a firmer texture, refrigerate for 10–15 minutes before serving. It will thicken slightly as it chills.

Serve & Enjoy
Spoon into serving bowls or ramekins. You can top with:

Crushed graham crackers

Fresh berries (strawberries, blueberries)

A drizzle of honey or sugar-free syrup

Shaved dark chocolate or cinnamon

🔁 Optional Variations
Flavor Twist: Use other Jell-O pudding flavors (like vanilla or chocolate) to change it up.

Dairy-Free: Use a dairy-free yogurt (like almond or coconut-based) to make it vegan.

Thicker Pudding: Use less milk (2–3 tablespoons) for a thicker, mousse-like consistency.

Higher Protein: Add 1/2 scoop of vanilla protein powder to increase protein content.

🔍 Tips
For the best texture, use thick Greek yogurt (not runny yogurt).

Make sure to use the instant pudding mix (not cook-and-serve).

If it’s too thick, add a splash more milk; too thin, add a bit more pudding mix or yogurt.

🍽 Nutritional Overview (Per Serving)
(approximate based on basic ingredients)

Calories: ~100

Protein: ~12g

Fat: ~1g

Carbs: ~7–8g

Sugar: ~3g (mostly from yogurt)

07/11/2025

🫐 Blueberry Protein Mug Cake (Microwave Version)
🍽️ Servings: 1
⏱ Prep Time: 2 minutes
🔥 Cook Time: 1 minute 30 seconds
🎯 Difficulty: Super Easy
🧾 Ingredients:
½ cup Kodiak Cakes Protein Pancake Mix (or similar high-protein pancake mix)

1 tablespoon granulated stevia (or other calorie-free sweetener)

6 tablespoons unsweetened almond milk (can substitute with skim milk, oat milk, or soy milk)

¼ cup fresh or frozen blueberries

(Optional) 1–2 tablespoons sugar-free syrup for topping

🥄 Instructions:
Combine Dry Ingredients
In a microwave-safe mug or small bowl (or a plastic container like the one shown), mix together:

½ cup pancake mix

1 tablespoon stevia

Add Liquid
Pour in 6 tablespoons of almond milk and stir well until you get a smooth, thick batter. The consistency should be similar to muffin batter — not too runny.

Fold in Blueberries
Gently stir in ¼ cup blueberries. If using frozen, no need to thaw — just toss them in.

Microwave
Place the container in the microwave and cook on high for 1 minute 30 seconds.

Check for doneness: The top should be set and spongy.

If it looks undercooked, microwave for an additional 10–15 seconds. (Microwave wattages vary.)

Cool and Serve
Let it sit for 1 minute to cool slightly and settle. Top with 2 tablespoons of sugar-free syrup, if desired.

💡 Pro Tips:
Want chocolate instead? Use sugar-free chocolate chips or cocoa nibs instead of blueberries.

More moisture? Add 1 tablespoon unsweetened applesauce or 1 teaspoon melted coconut oil to the batter.

Texture boost? Add ¼ teaspoon vanilla extract or cinnamon for depth of flavor.

🔁 Optional Variations:
🍌 Banana Nut: Add ¼ mashed banana + 1 tablespoon chopped walnuts.

🍫 Double Chocolate: Stir in 1 teaspoon cocoa powder + 1 tablespoon mini dark chocolate chips.

🍎 Apple Cinnamon: Add 2 tablespoons grated apple + ¼ tsp cinnamon.

🔍 Nutritional Overview (Approximate):
Based on original ingredients, excluding toppings.

Calories: ~220 kcal

Protein: ~14g

Carbs: ~28g

Fat: ~4g

Fiber: ~5g

Sugar: ~2g (mostly from berries)

07/11/2025

🍫 2-Ingredient Brownie Batter Dip
🍽 Yield:
About 12 servings (4 tablespoons per serving)

⏱ Total Time:
Prep: 5 minutes

Chill (optional): 15 minutes

Total: 5–20 minutes

🎚 Difficulty:
Very Easy (Perfect for beginners or kids)

📝 Ingredients:
1 box (1.4 oz / 39g) Sugar-Free Chocolate Instant Pudding Mix (e.g., Great Value or Jell-O brand)

1 tub (8 oz) Sugar-Free Cool Whip, thawed

Optional additions:

2–4 tbsp milk (if you want a smoother texture)

1 tsp vanilla extract for enhanced flavor

Mini chocolate chips or cocoa powder for garnish

👩‍🍳 Instructions:
Mix Pudding and Cool Whip:

In a medium bowl, add the entire pudding mix (just the dry powder) and the Cool Whip.

Stir gently with a rubber spatula or spoon until completely combined and smooth.

If it's too thick, add a splash of milk (1 tbsp at a time) until you reach your desired consistency.

Optional Chill:

For a fluffier texture, chill in the refrigerator for 15 minutes, but it can be eaten immediately.

Serve:

Scoop into a small bowl and serve with apple slices, strawberries, bananas, pretzels, or graham crackers.

🎨 Optional Variations:
Peanut Butter Brownie Dip: Add 1–2 tbsp powdered peanut butter (like PB2).

Protein Boost: Mix in a scoop of chocolate protein powder.

Mocha Twist: Stir in a bit of instant espresso powder.

Mint Chocolate Dip: Use sugar-free mint extract and sprinkle crushed sugar-free mints or Andes chips.

💡 Tips for Success:
Don’t prepare the pudding mix with milk! Use it dry.

Use thawed Cool Whip. Frozen will be hard to mix and may become watery.

Best served chilled. It holds better consistency and flavor after sitting.

🧪 Nutritional Overview (per 4 tbsp serving, approx.):
May vary slightly based on brand used

Calories: ~60–70

Carbs: ~5g

Sugar: 0g (sugar-free)

Protein: ~1g

Fat: ~3g

WW Points (est.): ~3 points per 4 tbsp (per user claim, verify with tracker)

07/10/2025

🍨 High-Protein Vanilla Pudding Cups
(with Chocolate Chips & Whipped Cream)

✅ Ingredients (for 4 servings)
1 Premier Protein Vanilla Shake (11 oz or ~330 ml)

5 oz cold water (to dilute and activate pudding mix)

1 small box (1 oz / 28g) sugar-free vanilla instant pudding mix

8 Lily’s chocolate chips (about 2 per serving — adjust to taste)

2 tbsp whipped cream (optional, for topping)

📝 Note: Premier Protein shakes already contain a milk protein base, so no milk is needed!

👩‍🍳 Step-by-Step Instructions
Prepare the liquid base

In a large bowl or blender bottle, combine 1 Premier Vanilla Shake with 5 oz of cold water.

Stir or shake well to fully combine.

Mix in the pudding

Gradually whisk in the sugar-free vanilla pudding mix.

Whisk vigorously for 2 minutes until fully blended and slightly thickened.

Portion and chill

Pour the mixture evenly into 4 small dessert bowls or ramekins.

Let them chill in the refrigerator for 10–15 minutes, or until set.

Add toppings

Once chilled and firm, top each pudding with 2 Lily’s chocolate chips.

Add ½ tbsp whipped cream on top of each if desired.

Serve cold

Enjoy immediately, or keep refrigerated for up to 3 days in an airtight container.

⏱️ Time Breakdown
Prep Time: 5 minutes

Chill Time: 10–15 minutes

Total Time: 15–20 minutes

🍽️ Serving Size
Yields 4 small pudding cups

🔁 Optional Variations & Substitutions
Flavor Swap: Use chocolate, banana, or cheesecake pudding mix with matching protein shake flavors.

Add-ins: Add 1–2 tsp sugar-free caramel syrup or a pinch of cinnamon for extra flair.

Higher protein: Use only the Premier Protein shake (no added water) for a denser, more protein-packed pudding.

More chocolate chips: Increase to your preference, but be mindful of carb count.

🧪 Nutrition Estimate (Per Serving)
(based on labeled ingredients and 4 servings)

Calories: ~105

Protein: ~7.75g

Net Carbs: ~4.25g

Fat: ~2g

🔎 Note: Nutritional values may vary depending on your specific pudding and chocolate chip brands.

⚙️ Difficulty Level:
Super Easy — Beginner Friendly
✅ No cooking involved
✅ Quick clean-up
✅ Ideal for meal prep or sweet snack emergencies🍨 High-Protein Vanilla Pudding Cups
(with Chocolate Chips & Whipped Cream)

✅ Ingredients (for 4 servings)
1 Premier Protein Vanilla Shake (11 oz or ~330 ml)

5 oz cold water (to dilute and activate pudding mix)

1 small box (1 oz / 28g) sugar-free vanilla instant pudding mix

8 Lily’s chocolate chips (about 2 per serving — adjust to taste)

2 tbsp whipped cream (optional, for topping)

📝 Note: Premier Protein shakes already contain a milk protein base, so no milk is needed!

👩‍🍳 Step-by-Step Instructions
Prepare the liquid base

In a large bowl or blender bottle, combine 1 Premier Vanilla Shake with 5 oz of cold water.

Stir or shake well to fully combine.

Mix in the pudding

Gradually whisk in the sugar-free vanilla pudding mix.

Whisk vigorously for 2 minutes until fully blended and slightly thickened.

Portion and chill

Pour the mixture evenly into 4 small dessert bowls or ramekins.

Let them chill in the refrigerator for 10–15 minutes, or until set.

Add toppings

Once chilled and firm, top each pudding with 2 Lily’s chocolate chips.

Add ½ tbsp whipped cream on top of each if desired.

Serve cold

Enjoy immediately, or keep refrigerated for up to 3 days in an airtight container.

⏱️ Time Breakdown
Prep Time: 5 minutes

Chill Time: 10–15 minutes

Total Time: 15–20 minutes

🍽️ Serving Size
Yields 4 small pudding cups

🔁 Optional Variations & Substitutions
Flavor Swap: Use chocolate, banana, or cheesecake pudding mix with matching protein shake flavors.

Add-ins: Add 1–2 tsp sugar-free caramel syrup or a pinch of cinnamon for extra flair.

Higher protein: Use only the Premier Protein shake (no added water) for a denser, more protein-packed pudding.

More chocolate chips: Increase to your preference, but be mindful of carb count.

🧪 Nutrition Estimate (Per Serving)
(based on labeled ingredients and 4 servings)

Calories: ~105

Protein: ~7.75g

Net Carbs: ~4.25g

Fat: ~2g

🔎 Note: Nutritional values may vary depending on your specific pudding and chocolate chip brands.

⚙️ Difficulty Level:
Super Easy — Beginner Friendly
✅ No cooking involved
✅ Quick clean-up
✅ Ideal for meal prep or sweet snack emergencies

07/10/2025

Strawberry Pretzel Pie 🥨🍓 but make it low cal + high protein. (285 cals + 43g protein)

07/10/2025

🍓 Strawberry Pretzel Delight Parfait
A no-bake, layered dessert with sweet vanilla pudding, strawberry gelatin, whipped topping, and salty pretzels.

🧾 Ingredients (for 4 servings)
Base Layer (Crunchy Pretzels):
1 cup Snyder’s itty-bitty mini pretzels, lightly crushed (reserve a few whole for garnish)

2 tbsp melted unsalted butter (optional, for extra richness)

1 tsp sugar (optional)

Creamy Layer:
2 cups vanilla pudding (from 2 JELL-O vanilla snack packs)

1 cup Cool Whip Lite, thawed

Fruity Layer:
2 JELL-O strawberry gelatin cups (sugar-free or regular)

½ cup fresh strawberries, diced (optional for texture)

Topping:
Additional Cool Whip Lite

Whole mini pretzels for garnish

⏱ Time Required
Prep Time: 15 minutes

Chill Time (optional): 30 minutes

Total Time: 15–45 minutes (depending on chill preference)

Difficulty: ⭐ Easy

🧑‍🍳 Instructions
1. Prepare the Pretzel Base
Lightly crush 1 cup of Snyder’s pretzels by hand or with a rolling pin inside a zip-lock bag. You want a mix of small chunks and crumbs.

(Optional) Toss with 2 tbsp melted butter and 1 tsp sugar in a small bowl for extra crunch and flavor.

Divide the pretzels evenly into 4 bowls or parfait glasses.

2. Layer the Creamy Mixture
In a bowl, combine 2 cups vanilla pudding with 1 cup Cool Whip Lite. Mix gently until smooth and creamy.

Spoon a generous layer of this mixture over the crushed pretzels.

3. Add the Fruity Topping
Stir the JELL-O strawberry gelatin slightly to loosen it. (Optional: mix in diced fresh strawberries for real fruit texture.)

Add a layer of gelatin over the creamy layer in each serving bowl.

4. Finish with Whipped Topping
Top each parfait with a dollop of Cool Whip Lite.

Garnish with a whole pretzel or two for crunch and presentation.

5. Optional: Chill
For a firmer, more cohesive dessert, chill in the fridge for about 30 minutes before serving.

🍽 Serving Size
Makes 4 individual dessert bowls or parfait glasses.

🔄 Variations & Substitutions
Fruit: Use raspberries, blueberries, or peach JELL-O and fresh fruits for different flavors.

Whip: Substitute Cool Whip with stabilized whipped cream for a homemade touch.

Pudding: Try chocolate or cheesecake-flavored pudding for a twist.

Gluten-free: Use gluten-free pretzels if needed.

💡 Tips for Success
Pretzel Texture: Don’t crush the pretzels too finely—larger chunks add satisfying crunch.

Balance Flavors: The salty pretzel base is key—don’t skip it unless substituting with a shortbread or granola layer.

Layer Carefully: For a cleaner presentation in glasses, use a piping bag or spoon each layer gently along the edge.

🥗 Nutritional Overview (per serving, approx.)
Calories: ~180–220 kcal

Protein: ~3g

Fat: ~8g

Carbohydrates: ~28g

Fiber: ~1g

Sugar: ~14g

07/10/2025

🍫 Chocolate Chip Fat Bomb Fluff Recipe
✅ Ingredients
1½ cups heavy whipping cream (chilled)

2 tbsp cream cheese (softened — use 3–4 tbsp for extra richness)

1 box (1 oz or ~28g) sugar-free instant pudding mix (cheesecake flavor recommended)

½ cup Lily’s milk chocolate chips (or mix ¼ cup milk + ¼ cup semi-sweet chips)

📝 Tip: Use high-fat cream cheese for better texture. Chill the bowl and beaters for faster whipping.

🧑‍🍳 Instructions
Prep your ingredients

Let cream cheese soften at room temperature.

Chill a mixing bowl and whisk attachments for 15 minutes (helps whip cream faster).

Whip the cream

In the chilled bowl, pour in the heavy whipping cream.

Using a hand or stand mixer, beat on medium-high speed until soft peaks form (about 3–4 minutes).

Add the flavor

Add softened cream cheese and pudding mix to the whipped cream.

Continue whipping until the mixture is thick, smooth, and fluffy — about 1–2 more minutes.

Scrape down the sides to make sure everything is incorporated.

Fold in the chocolate chips

Use a silicone spatula to gently fold in the chocolate chips until evenly distributed.

Do not overmix — keep the fluff light and airy.

Chill and serve

Spoon into serving cups or airtight container.

Chill for at least 30 minutes before serving (for best texture and flavor).

Serve with a spoon and enjoy cold!

⏱️ Prep + Chill Time
Prep time: 10 minutes

Chill time: 30 minutes

Total time: 40 minutes

🍽️ Serving Size
Makes 4–6 servings (depending on portion size — roughly ½ to ¾ cup each)

🔧 Optional Variations
Flavor swap: Try sugar-free chocolate, vanilla, banana, or coconut pudding mix.

Add-ins: Chopped nuts, shredded coconut, or mini marshmallows for texture.

Dairy-free: Use coconut cream + dairy-free pudding mix.

Sweetener boost: Add 1–2 tsp powdered erythritol or monk fruit if you like it sweeter.

⚠️ Tips & Troubleshooting
If the fluff is too runny: Whip longer or chill a bit before folding in chips.

If the mixture curdles: The cream cheese may have been too cold or added too quickly — mix more slowly and bring ingredients to the same temp next time.

🥄 Difficulty Level
Beginner-friendly — no cooking or baking needed

🧪 Nutritional Overview (per serving, approx.)
Calories: 250–300

Fat: 25g

Carbs: 4–6g net (if using sugar-free ingredients)

Protein: 3–5g

07/09/2025

McDonald’s Order -255lbs🍔🍟 (520 cals + 32g protein) Here’s how to order: 3 piece McCrispy Strips, KID’S SIZE fry, Diet Coke, and a Spicy Buffalo sauce. **sub sweet and sour sauce for +20 cals if you don’t like buffalo sauce** The hamburger happy meal with apples, fries, and a Diet Coke is (475 cals + 22g protein)

07/09/2025

🍫 Chocolate Peanut Butter Cold Brew Protein Shake Recipe
👩‍🍳 Difficulty Level: Easy
🍽️ Servings: 1
⏱️ Prep Time: 5 minutes
🔥 Cook Time: None (just assembly)
🕰️ Total Time: 5 minutes
🛒 Ingredients
Ingredient Amount Notes
Cold brew coffee 4–6 oz (½ – ¾ cup) Store-bought or homemade
Premier Protein Chocolate Peanut Butter Shake 1 bottle (11 oz) Chill in the fridge before use
Ice cubes ½ – 1 cup Adjust based on glass size
Whipped cream As desired Canned or freshly whipped
Chocolate syrup 1–2 tbsp For drizzle inside glass and on top
Mini peanut butter cups or chocolate candy 2–3 pieces Chopped for garnish
Optional: Peanut butter 1 tsp For extra PB flavor (blend-in option)
Optional: Sweetener To taste If desired, though usually not needed

🥣 Instructions
Prepare the Glass
Drizzle some chocolate syrup around the inside of a large mason jar or glass. This adds aesthetic appeal and extra chocolatey goodness.

Add Ice & Cold Brew
Fill the glass about halfway with ice cubes. Pour in 4–6 oz of cold brew coffee (depending on how strong you want your coffee flavor).

Add Protein Shake
Shake the Premier Protein bottle well. Pour the entire contents (11 oz) over the cold brew and ice.

Top It Off
Generously add whipped cream on top of the drink.

Garnish
Drizzle more chocolate syrup over the whipped cream and sprinkle chopped mini peanut butter cups or chocolate candies.

Optional Fancy Touch
For a milkshake-like experience, blend the cold brew, protein shake, and a spoonful of peanut butter with a few ice cubes until creamy, then top as described above.

🍴 Serving Suggestions
Best enjoyed chilled, immediately after preparation.

Serve with a wide straw or spoon for scooping the whipped topping and candy pieces.

🔄 Optional Variations
No Coffee? Use unsweetened almond milk or oat milk instead of cold brew.

Vegan Version? Swap Premier Protein for a plant-based protein shake and use coconut whipped cream.

Add-ins: A banana or 1 tbsp cocoa powder in the blender for a thicker smoothie.

Texture Boost: Blend with frozen banana or ice for a frappé-like consistency.

🧠 Tips from the Kitchen
Chill your glass in the freezer for 5–10 minutes for a frosty effect.

Use dark chocolate syrup if you prefer a less sweet balance.

Premier Protein shakes are quite sweet already, so taste before adding any extra sweeteners.

07/09/2025

🍫 Chocolate Peanut Butter Protein Shake (Premier Style)
Tastes like a Reese's Peanut Butter Cup — creamy, cold, and protein-packed!

🧾 Ingredients (1 serving)
1 Premier Protein Chocolate Shake (11 fl oz / 325 mL)

1 tablespoon PBfit Peanut Butter Powder

1 cup ice cubes (roughly 6–8 cubes)

(Optional):

½ small banana (for creaminess)

1 tsp unsweetened cocoa powder (for richer chocolate flavor)

1–2 drops of vanilla extract

🍽️ Equipment
Blender (high-speed preferred)

Measuring spoon

Serving shaker or glass

⏱ Prep & Blend Time
Preparation time: 2 minutes

Blending time: 30–45 seconds

Total time: ~3 minutes

👩‍🍳 Instructions
Add Ingredients to Blender:
Pour the Premier Protein shake into the blender first. Add 1 tablespoon of PBfit powder, and top with 1 cup of ice cubes.

Optional Add-ins:
If using banana, cocoa powder, or vanilla extract, add them now.

Blend:
Blend on high until the ice is fully crushed and the shake is smooth and frothy (30–45 seconds). The texture should resemble a thick, creamy milkshake.

Serve:
Pour into a shaker bottle or tall glass. Enjoy immediately while cold and thick.

💪 Nutritional Overview (Approximate)
Based on basic 3-ingredient version.

Calories: ~160–180 kcal

Protein: 30g

Fat: 2g

Carbs: 5–6g

Sugar: 1g

Fiber: 1g

WW Points™: ~3 points (as noted in the image)

🧠 Tips & Variations
Thicker texture? Add more ice or use frozen banana slices instead of ice.

Sweeter profile? A splash of sugar-free syrup or a Medjool date can do wonders.

Nut allergy? Substitute PBfit with almond protein powder or skip it entirely and flavor with cocoa and a bit of cinnamon.

No blender? Shake it vigorously in a protein shaker bottle with crushed ice — the texture won’t be the same, but the taste will be close.

🧑‍🍳 Difficulty Level
Super Easy – perfect for beginners, on-the-go mornings, or post-workout fuel.

🍹 Serving Size
1 shake – a full meal replacement or post-workout snack.