Kim DeKrey(@kimsproteinkitchen) 인스타그램 상세 프로필 분석: 팔로워 164,261, 참여율 1.94%

Healthy desserts not only represent my passion for food and sweets but they also represent my passion for fitness and feeling physically good about yourself ❤️

After my last knee surgery, it changed my perspective and habits on a lot of lifestyle choices and it inspired me to help others as well ❤️

Here’s the recipe to the first one: Recipe 👇 Dry ingredients: - 3 scoops vanilla protein powder (90g) - ½ cup Betty Crocker Oreo Truffle Mix (heat treated if you use the cake mix)(≈60g) - ½ cup oat flour (50g) - Pinch of salt Wet - 4 tbs butter, softened (56g) - 1 tbs maple syrup (15g) - 3 tbs half & half - 1-3 tbs milk (add slowly stirring in between) Instructions Mix all dry ingredients in a bowl. Add butter, maple syrup and half & half; mix until crumbly. Add milk 1 tbsp at a time until dough is thick, soft, and pressable. You might not need 3 tbs depending on the brands you use. Press firmly into a lined loaf pan. Place in fridge or freezer while you make the frosting. Oreo Truffle Protein Frosting: 2 tbsp coconut cream (30g) ½ cup cottage cheese (120g) 2 oz reduced-fat cream cheese (56g) 1 scoop vanilla protein powder (30g) Instructions: Blend cottage cheese alone until completely smooth. Add remaining ingredients and blend until thick and creamy. Spread over chilled base. Freeze 30 min before slicing. Macros each bar (7 bars) • Calories: ~274 kcal • Protein: ~21 g • Carbs: ~18 g • Fat: ~11 g Many more in my protein book ✨ Comment “book” and I’ll send you a discount link

Full recipe & macros below 👇 Bottom layer: 3 scoops protein powder (I used @legion ) 1/4 cup monk fruit 1/2 cup oat flour 1/2 cup almond flour 1/4 cup funfetti cake mix (heat treat this by putting in the microwave a few times and stirring in between) 3 tbs butter 1/4 cup reduced fat fairlife milk 1 tsp vanilla Sprinkles Top layer: 2 tbs white chocolate chips 1 oz reduced fat cream cheese 1 tbs milk 1/2 scoop protein 1 tbs sprinkles Directions: mix together bottom layer in a bowl then press down onto an 8x8 pan with parchment paper. Then, on low heat in a small pot on the stove, heat up the top layer with exception of the sprinkles. Still constantly until melted then spread a thin layer on top of the dough. Top with sprinkles then freeze for 30 min. Slice into triangles & store in the fridge of freezer. Macros (I hade 18 pieces) 170 cals | 13g protein | 16g carb | 7g fat

Some clips from this weekend at the March Madness weightlifting meet at my home gym, Athletic Lab 🤍 @athleticlab The transition from CrossFit to weightlifting has been humbling. My ego likes to remind me I’ve lifted more… but my brain reminds me I also used to train 2.5 hours a day with a much less beat-up body. I almost didn’t do this meet because of how bad my body’s been feeling, but I’m glad I showed up. Haven’t PRed in years but I’m just grateful for my gym, my community, and the ability to still do what I love after all these years. 1st in my age group 🤍

Fruity Pebbles Protein bars Recipe 👇 Fruity Pebble Protein Cheesecake Bars (Makes 7) Ingredients Base: - 3 scoops vanilla protein (I used @legion) - 1/2 cup almond flour - 1/2 cup oat flour - 1/4 cup crushed Fruity Pebbles - 1/4 cup monk fruit sweetener - 3 tbsp melted butter - 4-6 tbs of milk Topping: - 3 oz low‑fat cream cheese, softened - 1 1/2 tbsp powdered sugar - 1 scoop vanilla protein powder - 1 tbsp melted butter - Extra Fruity Pebbles for sprinkling on top Instructions 1. Prep the pan Line a loaf pan with parchment paper, leaving some overhang so you can lift the bars out easily later. 2. Make the base In a medium bowl, stir together the protein powder, almond flour, oat flour, monk fruit, and crushed Fruity Pebbles. Add the 3 tbsp melted butter and add in milk 2 tbs at a time stirring in between. Keep adding in milk and mixing until the mixture looks like a slightly crumbly dough that holds when pressed. Press the mixture firmly and evenly into the bottom of the prepared loaf pan. 3. Make the topping In a clean bowl, add the softened low‑fat cream cheese, powdered sugar, vanilla protein, and 1 tbsp melted butter. Mix until completely smooth and creamy (use a hand mixer or whisk). 4. Assemble Spread the cream cheese mixture evenly over the base layer. Sprinkle extra Fruity Pebbles over the top for crunch and color, gently pressing them in so they stick. 5. Chill and slice Place the pan in the freezer for about 30 minutes, or until the bars are firm enough to slice. Lift out using the parchment, cut into 7 bars, and enjoy. You can store leftovers in the fridge for a softer texture or in the freezer if you like them firmer.

I took a pumpkin loaf recipe and “healthed it up” by subbing in some Greek yogurt for butter and monk fruit for the sweetener etc. and it turned out amazingggg🤤😍 AND I feel good after eating it. Recipe👇 : (8x4 Loaf, ~10 Slices) Ingredients Wet: • 1/2 cup pumpkin puree • 1/2 cup (1 container) unsweetened applesauce • 1/3 cup granulated or brown sugar • ¼ cup monk fruit sweetener (1:1 blend) • ¼ cup melted butter • ¼ cup plain Greek yogurt (0-2% fat) • 1 large egg • 1 tsp vanilla extract Dry: • ¾ cup all-purpose flour • ¾ cup oat flour • 1 scoop (25-30g) whey protein powder (vanilla or unflavored) • ½ tsp salt • ½ tsp baking soda • ½ tsp baking powder • 2 tsp cinnamon or pumpkin pie spice • 1/2 cup mini chocolate chips Directions: Preheat oven to 325°F and lightly grease one 8×4 inch loaf pan. In a large mixing bowl, whisk together pumpkin puree, sugar, monk fruit, melted butter, Greek yogurt, egg, and vanilla extract until well combined and creamy, about 60-90 seconds. Stir in salt, baking soda, baking powder, and cinnamon until just combined. Add oat flour, all-purpose flour, and protein powder; stir until everything is well incorporated (batter will be thick—add 1-2 tbsp milk or extra pumpkin if needed). Fold in add-ins. Let sit 10 minutes for oat flour to hydrate. Transfer to prepared pan. Bake 45-55 minutes (check at 45) until toothpick in center comes out clean or with moist crumbs. Cool fully in pan. Macros (10 slices) Cals: 195 Protein: 7g Carbs: 25g Fat: 8g Original recipe (before I made it healthier): Per slice, assuming 10 slices: • Calories: ~270 • Protein: ~3 g • Carbs: ~34 g • Fat: ~13 g

Ever wake up the day after a workout and wonder if that soreness is normal or something more? 👀 Normal soreness (aka DOMS) usually feels like a dull ache or stiffness in the muscles you trained. It tends to show up 24–48 hours after your workout and fades over a few days. You might feel tight at first, but gentle movement usually helps it ease up. Now… for anyone dealing with back pain (me included 🙋‍♀️), here are some red flags to pay attention to: • Sharp, stabbing, or shooting pain—especially if it runs down your leg (sciatica vibes). • Pain that gets worse when you sit, cough, sneeze, or rest. • Numbness, tingling, or weakness in your legs or feet. • Pain after a new or heavy lift where you felt a sudden “pop.” If your back pain feels strong, constant, or starts to change how you walk or sit, don’t try to “push through it.” That’s your cue to rest and check in with a doctor or physical therapist before jumping back in. Take care of your body, it’s the only one you get 💪

Recipe 👇 Dry ingredients: - 3 scoops vanilla protein powder (90g) - ½ cup Betty Crocker Oreo Truffle Mix (heat treated) (≈60g) - ½ cup oat flour (50g) - Pinch of salt Wet - 4 tbs butter, softened (56g) - 1 tbs maple syrup (15g) - 3 tbs half & half - 1-3 tbs milk (add slowly stirring in between) Instructions Mix all dry ingredients in a bowl. Add butter, maple syrup and half & half; mix until crumbly. Add milk 1 tbsp at a time until dough is thick, soft, and pressable. You might not need 3 tbs depending on the brands you use. Press firmly into a lined loaf pan. Set aside in the fridge or freezer while you make the frosting. Oreo Truffle Protein Frosting: 2 tbsp coconut cream (30g) ½ cup cottage cheese (120g) 2 oz reduced-fat cream cheese (56g) 1 scoop vanilla protein powder (30g) Instructions: Blend cottage cheese alone until completely smooth. Add remaining ingredients and blend until thick and creamy. Spread over chilled base. Chill 1–2 hours before slicing. Macros (7 bars): • Calories: ~274 kcal • Protein: ~21 g • Carbs: ~18 g • Fat: ~11 g Many more in my protein book ✨ Comment “book” and I’ll send you a discount link

🍩 original recipe macros Per Roll (1 of 14) Calories: ~455 Protein: ~5.4g Carbs: ~63g Fat: ~20g My recipe: Calories: ~254 Protein: ~6.6g Carbs: ~38g Fat: ~8g Recipe 👇 Makes 12-14 rolls rolls Grease a 9×13-inch baking pan. Dough Ingredients: 2¼ tsp active dry yeast 1 cup warm Fairlife 2% milk ¼ cup sugar ¼ cup monk fruit 2½ tbsp butter, softened 1 tsp salt 2 eggs 2½ cups all-purpose flour 1½ cups oat flour Instructions Dissolve yeast in warm milk; let sit 5 minutes until frothy. Add remaining dough ingredients and mix (dough hook) until smooth and slightly tacky. Place in an oiled bowl, cover, and let rise 1 hour until doubled. Filling: ¼ cup brown sugar ⅓ cup monk fruit 2 tbsp cinnamon 2 tbsp butter, softened 2 tbsp applesauce Mix until smooth. Assemble & Bake Roll dough into a 16×12-inch rectangle (¼-inch thick). Spread filling evenly over dough. Roll tightly from the long side and slice into 1½-inch rolls. Place in pan, cover, and let rise 30 minutes. Bake at 350°F for 18–22 minutes until lightly golden. Frosting: 2 tbsp butter, softened ½ cup powdered sugar ½ cup monk fruit ⅓ cup cottage cheese (blended smooth) ⅛ cup cream cheese ½ tsp vanilla ⅛ tsp salt Mix together until creamy, then spread on top of the rolls after taking them out of the oven and serve 😋

All I know is these birthday cake protein bars taste like cake flavored cookie dough 😍😍 If you want to get more protein in your diet but still eat cake 😉 , try this one Full Recipe 👇 Ingredients 2.5 tbsp butter, melted (35g) 2 tbsp maple syrup (30g) 2 tbsp half & half (30g) 1 tsp cake batter extract (5g) 3 scoops vanilla protein powder (90g) (I used @legion ) 1 cup oat flour (100g) 2 tbsp Fairlife milk (30g), plus more as needed Sprinkles (optional) Instructions In a bowl, melt the butter (35g). Stir in maple syrup (30g), half & half (30g), and cake batter extract (5g). Add protein powder (90g) and oat flour (100g). Mix until combined. Slowly add milk ½ tablespoon at a time, mixing between each addition. The exact amount will depend on the protein powder and flour brands used. Continue adding milk until the mixture becomes doughy, soft, and pressable (not crumbly and not wet). Fold in sprinkles. Press firmly into a parchment-lined loaf pan. Place in the freezer while preparing the frosting. Frosting: Ingredients 1 tbsp butter, softened (14g) 3 oz reduced-fat cream cheese, softened (84g) 1½ scoops vanilla protein powder (45g) 1–2 tbsp powdered sweetener (10–20g, depending on preference) Optional: pinch of salt Instructions: In a bowl, beat softened butter (14g) until smooth. Add cream cheese (84g) and mix until fully combined and creamy. Add protein powder (45g) and powdered sweetener. Mix until thick and smooth. Spread evenly over the chilled first layer. Top with additional sprinkles if desired. Place in the freezer for 10 minutes to set before slicing into 7 bars. Per bar (7 total): Calories: ~300 Protein: ~21g Carbs: ~19g Fat: ~14g Lighter frosting option: 1/2 cup cottage cheese 2% 1 oz low-fat cream cheese 3 tbs white chocolate chips 1 scoop protein (30g)

Recipe 👇 Ingredients Base layer • 2.5 tbsp melted butter • 3 tbsp maple syrup • 3 scoops Levels Vanilla protein powder • 1/2 tbsp sugar-free strawberry Jell-O powder • 3/4 cup oat flour • 3 tbsp Fairlife milk Topping layer • 1/4 cup low-fat cottage cheese • 3 oz reduced-fat cream cheese, softened • 1 scoop Levels Vanilla protein powder • 1.5 tbsp powdered sugar Directions 1. Line a loaf pan with parchment paper. 2. In a mixing bowl, stir together the melted butter, maple syrup, protein powder, sugar-free strawberry Jell-O, oat flour, and Fairlife milk until a thick, even mixture forms. 3. Press the base mixture firmly and evenly into the bottom of the lined loaf pan. 4. Add the cottage cheese, reduced-fat cream cheese, protein powder, and powdered sugar to a blender. 5. Blend until completely smooth and creamy, scraping down the sides as needed. 6. Pour the cheesecake topping over the base and spread it out evenly with a spatula. 7. Place the pan in the freezer for about 30 minutes, or until set enough to slice. 8. Slice into bars and store in the fridge for a softer texture or the freezer for a firmer, more frozen bar. Per 1/7 of the recipe: • Calories: ~295 kcal • Protein: ~21 g • Carbs: ~23 g • Fat: ~11 g More recipes in my ebook 🤍 comment “book” and I’ll send you the discount link