My Girlfriend Renee

protein recipes

Chocolate Dipped Peanut Butter Protein Dessert

Meal and Snack IdeasRenee DickComment

These little beauties are a staple in my fridge every week! They are out of The Fresh Farmhouse Kitchen Cookbook By Emily Frisella! Highly recommend this cookbook, it is the only reason I know how to cook and enjoy it! For more recipes like this and healthy tips head over to her website!

I have a crazy sweet tooth so this is definitely something that helps kick the craving! They have such simple ingredients and are super easy to make! I usually make a batch at the beginning of each week so that I can have them to help keep me on track!

Chocolate Dipped Peanut Butter Protein Balls

1 Cup natural chunky peanut butter

1/2 teaspoon sea salt

1 tbsp water

3/4 cup vanilla ice cream protein powder

1/4 cup honey

1/2 cup semi-sweet chocolate chips


Mix together peanut butter, sea salt, water, protein powder, and honey until well combined

Line a cookie sheet with wax paper. Roll the mixture into 24 balls

Chill protein balls in the freezer for 30-40 min.

melt chocolate chips in a microwaveable bowl. Melt in 20-30 second intervals, stirring after each until smooth.

Using a fork, drop a ball into chocolate and roll until well coated.

Chill in the refrigerator for another 30-40 minutes until chocolate is set.

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When to Drink a Protein Shake!

Meal and Snack IdeasRenee DickComment

First off let’s just clarify that protein is not just for people looking to put on muscle. Protein is essential for every single person, It’s main role is to repair and grow muscle. It also uses more energy to break down in turn helping you feel fuller longer. Now that you know what it actually does, I wanted to share why I personally use it.

I have been on my fitness journey for 4 years now, being the picky eater that I am, I don’t eat a wide variety of foods. This means a ton of chicken, ground beef and more chicken and ground beef. Not to appetizing when you eat it every day. I started getting burned out eating the same food every day. I am talking lunch was some sort of chicken and dinner would be some sort of ground beef or turkey, weeks and months at a time.


I started using 1st Phorm’s Greens powder to help supplement my lack of veggies, after getting great results with the greens powder I decided to look into other products that could help me. Insert Level 1, it is a meal replacement protein powder. It is made to mimic the digestion rate of a whole food. This blew my mind, I was only taking protein powder post workout for years because that’s what I always thought it was for.

I shortly figured out that cinnamon cookie batter sounded way better than freaking chicken or ground beef again! I ordered that shit real quick and I never went back. Level 1 and oats has been my go to lunch meal for over a year now. It tastes great, mixes with water and is super quick to drink.

Other ways it comes in handy is for busy mornings, I usually make eggs but when I am short on time or just not in the mood for those either I mix up a Level 1 shake and a piece of toast. I also make a smoothie every morning for my husband, I use ice cream sandwhich flavor and mix it with a Costco smoothie pack.

Protein can be used as a meal replacement, you do not have to be working out, it is made to help fill in the gaps where you are struggling and that is how I recommend it. If you have any more questions about Level 1 I would be happy to help!

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*This post contains affiliate links, which means that, at no additional cost to you, I may earn a commission if you follow the link and make a purchase. All statements and opinions are 100% my own.

Salsa Chicken Crock Pot Recipe

Meal and Snack IdeasRenee DickComment

Easiest chicken recipe ever! All you need is some chicken, salsa, taco seasoning and a crock pot. It’s Sunday night, you need to meal prep or you just need to feed your hungry family, you go to your freezer and all you have is chicken. You stop and think what the heck can I make with chicken? I am sick of boiling it, I don’t have time to grill it. What the heck am I going to do? Bust out that crock pot sister I’m about to blow your mind. From here on out make a note that every time you go to the grocery store you grab a packet of taco seasoning, a jar of salsa, and my good friend Uncle Ben’s ready rice. You’ll thank me later I promise.


This recipe can fit any diet, any craving, any budget. My favorite ways to serve it is over tortilla chips, nacho style. You can also serve it over Spanish style Uncle Ben’s. Or roll it up into a taco or burrito. Either way you can make a ton of it for meal prep, or just enough to get you through that Monday dinner slump.

This recipe is from The Fresh Farmhouse Kitchen Cookbook by Emily Frisella, if you click that link it will use my coupon code for free shipping! or you can simply type in “ReneeDick” at checkout.

Slow-Cooked Salsa Chicken


Nonstick cooking spray ( bro, I totally never used this step….making a note now)

1-1/2 C Salsa, divided

4 Chicken breasts

2 Tablespoons of taco seasoning

Lime; Cilantro to garnish (optional) (go ahead get fancy, show that family whats up)


Spray slow cooker with nonstick cooking spray

.Place 1/2C of Salsa in the bottom of the slow cooker and spread evenly

Place chicken breasts in slow cooker and sprinkle with taco seasoning

Top the chicken with remaining 1C of Salsa then spread over chicken

Cook on high 3-4 hours or low 7-8 hours

Once chicken is done, use a hand mixer on the lowest speed to easily shred chicken

Makes 4 servings 

Nutrition for chicken only

Fat: 1.5g,Carbs: 5.5g,Protein: 27g

Comment below if you make it, let us know how you served it!

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“*This post contains affiliate links, which means that, at no additional cost to you, I may earn a commission if you follow the link and make a purchase. All statements and opinions are 100% my own.”