I have been following a muscle-building program for the past month, and alongside heavy lifting, diet plays a major role in my progress.
What you eat—and when you eat it—matters. Muscles require consistent fuel to grow and recover, and they absorb nutrients more effectively at certain times depending on your training schedule. For example, consuming protein shortly after a weight-training session is ideal because muscles are depleted and primed for nutrient uptake.
To support my goals I buy quality ingredients, meal-prep by cooking in bulk, and eat meals on a consistent schedule. My typical plate includes vegetables, animal protein such as chicken, beef, turkey and eggs, and starchy roots like sweet potatoes.
Still, I sometimes crave something sweet. Lately I’ve sliced bananas and mixed them with honey and a nut or seed butter—cashew or sunflower seed butter have been favorites. That’s tasty, but it doesn’t deliver the protein I need when trying to build muscle in a short three-month program. Nut butters add some protein, but not enough for my post-workout needs.
My solution for a sweet, protein-packed snack has been baking protein-rich treats. A few days ago I created these Paleo Protein Brownies, which give me both satisfaction and the extra protein I want.
I developed the recipe using a high-quality protein isolate made from fresh, grass-fed US milk that’s free of hormones, antibiotics and GMOs, and produced without heat or harsh chemicals. After trying many protein powders that tasted off, clumped, or caused digestive issues like bloating and nausea, I’ve found this one to be gentle and easy to use. I’ve been using it daily and haven’t had those unpleasant symptoms.
Now I can enjoy creamy protein shakes immediately after training—my routine is to carry four tablespoons of protein in an empty shaker bottle and add room-temperature water right after my session to help replenish my muscles. I also make protein smoothies and bake treats that satisfy cravings while nourishing my body.
These brownies are a favorite. They pair perfectly with an afternoon cup of coffee and fit a Paleo approach when you want a treat that supports your recovery and training.
Paleo Protein Brownies
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- Author: Mariel Lewis
Total Time: 45 mins
Yield: 9 brownie squares 1x
Description
These Paleo Protein Brownies are both delicious and nourishing. They deliver a boost of protein and satisfying nutrients to keep you energized between meals.
Ingredients
Units
Scale
- 1/2 cup cashew meal
- 1/2 cup coconut flour
- 1/3 cup unsweetened cacao powder
- 1/2 cup protein isolate (unsweetened), or preferred protein powder
- 1 tsp baking powder
- 1/3 cup melted coconut oil
- 1/2 cup sweet potatoes, cooked, peeled and mashed
- 3 eggs
- 1/4 cup maple syrup
- 1/4 cup unsweetened carton coconut milk
- 1/4 cup dark chocolate mini chips
For the chocolate topping
- 1/3 cup dark chocolate mini chips
Instructions
- Make the brownies: Preheat oven to 325°F. Line an 8″x8″ baking dish with parchment paper. In a food processor, combine all brownie ingredients except the chocolate chips and process until smooth. Transfer the batter to a bowl and fold in the chocolate chips. Pour into the prepared pan, spread evenly, and bake for 35 minutes. Cool completely before slicing into 9 squares.
- Make the chocolate topping: Melt the chocolate chips in a double boiler and drizzle over the cooled brownies.
- Serve immediately or store in an airtight container in the refrigerator for up to one week.
- Prep Time: 10 mins
- Cook Time: 35 mins
- Category: Dessert
- Method: Baking
- Cuisine: American
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