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Satisfy Your Sweet Tooth with This Healthy Post-Workout Protein Pudding Dessert

  Mar 9th, 2012

I’d be the first to admit that my creativity in the kitchen is less than impressive. But, today I came up with a crazy simple way to make chocolate pudding that tastes great, is healthy and contains a high amount of protein.


I’m not someone that’s easily tempted by sweets. However, after lifting weights today, I was in the mood for something that was sweet, but still in line with my nutritional requirements for simultaneously building muscle and shedding fat.


quick pudding preparation instructionsAfter rummaging through the cabinets for a couple of minutes I found a box of fat free chocolate pudding that contained instructions on how to prepare a batch of chocolate pudding in 5 minutes (right).


Looking at the ingredients, I realized the pudding powder and milk would almost meet my post-workout carbohydrate requirements, and figured adding some chocolate protein powder to the mix wouldn’t hurt.


So, I decided to whip up a quick batch of chocolate protein pudding…


My protein pudding dessert took about 10 minutes to make and was surprisingly good! Also, I immediately made note of the fact that there was a large amount of pudding for the number of calories in the recipe (I provide the nutritional content at the end of this posting).


Here’s what you’ll need to make your own batch of chocolate protein pudding:


• One 1.4oz box of fat free chocolate pudding


• 2 cups of skim milk


• One scoop of chocolate protein powder

(I recommend using Optimum Nutrition’s double-rich chocolate flavor)


• A large bowl


• A whisker or egg beater


Here’s a sequence of photos, along with instructions on how I prepared everything:


The Setup:


protein pudding setup


Pour the 2 cups of skim milk into the bowl:


protein pudding step 1


Add the entire package of chocolate pudding powder and a full scoop of protein powder to the milk:


protein pudding step 2


Using a whisker or egg-beater, mix everything in the bowl:


protein pudding step 3


This is what it will look like when properly mixed:


protein pudding step 4


Refrigerate the pudding mix for 5 minutes (leave in longer for added thickness):


protein pudding step 5


Take the mix out of the fridge, stir it with a spoon and enjoy:


protein pudding step 6


The total weight of the batch is 524 grams and contains the following nutritional content:


Carbohydrates: 57g


Complete Protein: 40g


Fat: 1g


Calories: 420


As I explain in my book, Ripped Out, every person’s post-workout nutritional needs will be a little different when it comes to simultaneously building muscle and reducing body fat. So you’ll want to portion out the total weight according to your body’s specific nutritional needs.


This is a quick, easy, great tasting, healthy post-workout dessert that I’ll be enjoying on a regular basis from this point forward.


If you’re someone who could use a healthy dessert option that will satisfy your sweet tooth, while not causing you to cheat on your nutrition plan, give this recipe a try – you won’t regret it!


For more healthy recipes for shedding body fat and/or building muscle, check out Dave Ruel’s Anabolic Cookbook.



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