Peanut Butter Protein Fluff Recipe and 1300 Calorie day

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Delicious and fluffy, this protein fluff recipe is a mainstay if you want to increase your protein, eat something filling, and feel like you’re eating dessert.

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Day 10 of my bikini prep 2023 is in the books! I’m feeling pretty great, my meals are still tasty, delicious, and satisfying, and I have plenty of energy. I could do this forever!

Day 10 full day of eating with BBQ chicken and overnight oats

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But, as a recap for Day 10, 1300 calorie day, 138 g protein, 106 g carbs, 40 g fat.

Today’s calories were lower than normal, while I felt like I ate the same amount of food. It’s because I ran out of lifesavers and vitamin gummies! That one change shaved about 100 calories off my day. LOL.
Today, I’ll be more intentional about getting back to 1500!

𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭: Overnight protein powder oats: 1/3 cup rolled oats, 1/2 cup water, 1 scoop protein powder plus strawberry and whipped cream

𝐋𝐮𝐧𝐜𝐡: Orange, 5 ounces chicken, 1 ounce fat free feta salad with Bolthouse Pomegranate Dressing and 1/2 ounce walnuts

𝐒𝐧𝐚𝐜𝐤: Peanut Butter Protein fluff! 1 scoop protein powder, 1 cup almond milk, 1/2 teaspoon xantham gum. 2 tablespoons peanut butter powder, mixed with water. Stir peanut butter mix into protein fluff.

𝐃𝐢𝐧𝐧𝐞𝐫: 6 ounces chicken breast with Ghughes sugar free BBQ sauce, asparagus, and rice!

MyFitnessPal Record for Day 10

THAT Peanut butter fluff protein recipe below!

peanut butter protein fluff
peanut butter powder protein fluff

Peanut Butter Protein Fluff

Protein fluff made with peanut butter powder for a low calorie, high protein treat.
5 from 2 votes
Print Pin Rate
Course: Dessert, Snack
Cuisine: American
Diet: Gluten Free, Low Calorie, Low Fat
Keyword: peanut butter protein fluff
Prep Time: 10 minutes
Servings: 1 serving
Calories: 213cal
Author: Amy Roskelley


  • food processor


Top and mix in


  • Blend protein powder, almond milk and xantham gum in a food processor for 4-5 minutes. The longer you whip it, the fluffier it will get.
  • Mix peanut butter powder with water, and stir into protein fluff.
  • Top with whipped cream


*nutrition info calculated using Clean Simple Eats Protein powder 


Serving: 1bowl | Calories: 213cal | Carbohydrates: 20g | Protein: 29g | Fat: 3g
Tried this recipe?Mention @healthbeet or tag #healthbeet!


  1. Love the Peanut butter protein fluff. It’s in my Build your best body 1500 calorie meal plan.
    I also like the format of this new book, mix and match meals. Just pick any breakfast, lunch, snack and dinner, so easy. Thank You!

    1. Thank you so much!! Thanks for buying the book, AND letting me know you like this recipe.
      Keep in touch and let me know how it goes and if you have any questions!!


  2. 5 stars
    I’ve been following along and can’t thank you enough for sharing your experience & knowledge! My trainer’s meal plan for bikini competition is just punitive so I have switched to yours because it allows me to actually enjoy food again. I’m not going on stage but I’m doing the workouts & diet as if I am to reach my goal weight faster.

    If you have a chance at some point in a later post, would you mind explaining whether it matters if you eat carbs for dinner or if you have a preference about the types of carbs at dinner?

    Thank you again for what you’re doing–you’ve been an inspiration for me & I absolutely love your 1200 meal plan! Yours is the best meal plan I’ve found for bikini or general weight loss!

    1. Thank you so much for saying this and buying the plan!
      This would make a great post because I’ve gone back and fourth about carbs late in the day myself.
      But, what I always come back to is sometimes I like low carb at night, so the scale is lighter in the morning. But, other times, because I like to workout fasted in the morning, I think the carbs before bed are what fuels my morning workouts (as stored glycogen). So, sometimes I like that approach. But, For overall, long term weight loss, I don’t think it matters much at all when you have your carbs if you are consistent with a daily number. I think our bodies process food more on a weekly basis, than a daily basis, which I just decided I’m going to write about today!! Weekly tracking vs. daily tracking!! Stay tuned.

      1. 5 stars
        Wow, Amy, thank you so much for your response–that totally makes sense!
        I love the approach of weekly versus daily–that’s a great way to think of it!
        That’s how I’m working now–on a weekly plan based on your ideas & recipes (I just chose one that I liked to start with, repeating all week).

        It went really well on your meal plan last week: I loved the meals, prep was easy, and I lost 1 pound!

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