At Last! A Delicious & Easy “Muscle” Dessert

by Mark McManus on November 10, 2009

muscle dessert

Huh? A muscle dessert?

Imagine tucking into a sweet, delicious dessert that actually fed your muscles, NOT your waistline.

Now imagine that this high-quality protein snack was low in calories, carbs, and fat.

Sound impossible? It’s not, and I’m about to show you how to do it!

This makes a sweet, high-protein mousse that can complement ANY bodybuilding diet. Whether you’re on low-carb, low-fat, low-glycemic, bulking or cutting, this little beauty fits the bill.

This recipe makes about 6 servings. Make a batch and keep it in the fridge for when temptation gets the better of you.

It couldn’t be simpler, all you need is:

1 box sugar-free strawberry Jell-O
90g Vanilla Whey Protein
1 Cup Fat-Free Sour Cream (Prairie Farm’s is the lowest calorie)
1 Cup Frozen Mixed Berries
1 Cup Boiling Water

That’s it. All you gotta do is:

Add the boiling water to the Jell-O and let it dissolve. Then place it in the fridge for 10 minutes and let it cool.
Then take it back out, add your whey and whisk until the protein is thoroughly mixed through
Now whisk in the sour cream until frothy
Now fold in your mixed berries (or you can use just one type of berry if you prefer like raspberries)
Now refrigerate for a further 4 hours.

The nutritional breakdown is incredible:

492 total calories or just 82 calories per serving
14g protein per serving
Just 6.5g net carbs per serving
0g fat

Since this is snack food we don’t need a full 30g serving of protein, but you can easily have a double-serving for 28g of protein if you wish. Your meals should also be providing any dietary fats you need so the zero fat count should not be a concern for low-carbers.

A glycemic load rating is difficult here but the net carb count is so low that it’s not too much of a concern. The carbs come from the berries and sour cream; I reckon a GL of 3 is more than enough to cover it.

By the way, this recipe is a modified version of something I saw in a book called ‘Muscle Chow‘. There’s over 150 muscle recipes in there, I’m sure you’ll find some that you can incorporate into your bodybuilding lifestyle.

Enjoy It!

Mark

{ 6 comments }

1 Sean November 10, 2009 at 3:41 pm: Thanks man I have all these things at home. Will whip it up l8r!
2 Johnny November 10, 2009 at 10:45 pm: hey this looks awesome. Although one question. I have this Soy Whey Protein powder. And a few of the things you list on this website i’ve tried but they taste kinda funny (the late night snack, and the homemade low-carb bars). Im wondering if I want this to taste as good as possibly what should i do? Add vinilla? if so, how much? Thanks
3 Vladimir November 11, 2009 at 12:36 am: Hi,
What do you think about this study?
http://www.sciencedaily.com/releases/2009/11/091109174345.htm
“cycling between periods of eating sweet and regular-tasting food can activate the brain’s stress system and generate overeating, anxiety, and withdrawal-like symptoms”
4 Jill November 11, 2009 at 9:38 pm: How much is 90 g in cups or scoops?
5 Marochka_raduga November 12, 2009 at 1:37 am: Vladimir, I experienced exactly this starting the second quarter of this year. I gained back much of the weight I had lost over an 18 month period, and have just recently finally stabilized at a new, higher weight. Put plainly, it sucks. I am at this moment accepting that this is where I am and if I am never able to go off sweet foods I will just have to live with that.

One question I have after reading that synopsis is whether or not they tested this with both sugar-sweetened feed and another group that had only ever received plain feed and artificially-sweetened feed. It is, of course, too late for me, but if one never develops a habit of eating sugar, would he or she still develop the problem from using only artificial sweeteners?

Anyone who has kids should really take this as a wake-up call and never give their kids sugary stuff no matter how much they whine. Thank goodness I don’t have kids so I don’t have to worry about screwing any kids up for life!
6 Marochka_Raduga November 18, 2009 at 3:03 pm: Jill, it depends on the density of the product you’re measuring. Grams is a measure of mass, and cups/scoops is a measure of volume, so there can’t be a one-to-one conversion. If you look at your protein’s nutrition facts label, it should say something like the serving size is “34 g (approximately 1 scoop)”, for example. So 90/34 is roughly 2 2/3, so you’d use about 2 and 2/3 scoops. Or, if you really care about being that precise, you can get a kitchen scale that measures in grams. I have a home one that measures in increments of 2 grams and a pocket one for my purse that measures in 0.1 gram increments!