turn your pre workout supps into gummy bears?? 🙋🏻‍♀️ SAY LESS. AND it couldnt be easier👇🏼 INGREDIENTS: - 2 cups water - 8 servings pre workout - 4.5 tbsp gelatin INSTRUCTIONS: 1. mix water and pre workout 2. pour the mixture into a saucepan on low heat 3. whisk in 1tbsp gelatin at a time 4. once fully incorporated, remove from heat and pour into molds 5. let sit & set - then enjoy! ..just not all at once ;) . #healthyrecipes #preworkout #highprotein #strengthtraining #preworkoutvibes
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turn your pre workout supps into gummy bears?? 🙋🏻‍♀️ SAY LESS. AND it couldnt be easier👇🏼 INGREDIENTS: - 2 cups water - 8 servings pre workout - 4.5 tbsp gelatin INSTRUCTIONS: 1. mix water and pre workout 2. pour the mixture into a saucepan on low heat 3. whisk in 1tbsp gelatin at a time 4. once fully incorporated, remove from heat and pour into molds 5. let sit & set - then enjoy! ..just not all at once ;) . #healthyrecipes #preworkout #highprotein #strengthtraining #preworkoutvibes
310.7K viewsMay 21, 2023
TikTokthesamplan
creami tips & tricks i swear by for rhe most perfect low calorie high protein ice cream #ninjacreami #proteinicecream #lowcalorie #highprotein #kitchenhacks #cookinghacks
1:00
creami tips & tricks i swear by for rhe most perfect low calorie high protein ice cream #ninjacreami #proteinicecream #lowcalorie #highprotein #kitchenhacks #cookinghacks
176K viewsAug 2, 2024
TikTokthesamplan
pov: cottage cheese can do anything! 44g protein IN JUST THE CRUST!! INGREDIENTS: 1 cup low fat cottage cheese 2 eggs 31g flour seasonings (i used garlic salt and oregano) INSTRUCTIONS: 1. mix cottage cheese, eggs, flour, and seasonings 2. on a parchment lined baking sheet, pour dough and smooth out to a THIN round base (key) 3. bake 375 for 20-25 minutes (golden brown) 4. add your favorite toppings & bake 350 for 10-15 minutes 5. slice up & ENJOY! #highprotein #recipe #recipeidea
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pov: cottage cheese can do anything! 44g protein IN JUST THE CRUST!! INGREDIENTS: 1 cup low fat cottage cheese 2 eggs 31g flour seasonings (i used garlic salt and oregano) INSTRUCTIONS: 1. mix cottage cheese, eggs, flour, and seasonings 2. on a parchment lined baking sheet, pour dough and smooth out to a THIN round base (key) 3. bake 375 for 20-25 minutes (golden brown) 4. add your favorite toppings & bake 350 for 10-15 minutes 5. slice up & ENJOY! #highprotein #recipe #recipeidea
291.8K views3 months ago
TikTokthesamplan
MASSIVE SINGLE SERVE PROTEIN COOKIE!! with 36g protein!! if you prefer a chewy & “underbaked” vibe 🙋🏻‍♀️this one is for you!!👇🏼 INGREDIENTS: 2 tbsp creamy peanut butter (slightly melted) 1/4 c low or non fat greek yogurt 2 tbsp swerve zero cal brown sugar 1 scoop (37g) protein powder (MUST use a whey/casein blend for this one- i used @1stphorm for all of my recipes because it provides the best texture/taste for baking!) 1 tsp baking powder chocolate chips (i used @lilys_sweets for a reduced
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MASSIVE SINGLE SERVE PROTEIN COOKIE!! with 36g protein!! if you prefer a chewy & “underbaked” vibe 🙋🏻‍♀️this one is for you!!👇🏼 INGREDIENTS: 2 tbsp creamy peanut butter (slightly melted) 1/4 c low or non fat greek yogurt 2 tbsp swerve zero cal brown sugar 1 scoop (37g) protein powder (MUST use a whey/casein blend for this one- i used @1stphorm for all of my recipes because it provides the best texture/taste for baking!) 1 tsp baking powder chocolate chips (i used @lilys_sweets for a reduced
532.2K viewsNov 14, 2024
TikTokthesamplan
PROTEIN MARSHMALLOWS 🤯 best part? you can make any flavor you want!!!!👇🏼👇🏼 . . INGREDIENTS: - 2 cups milk (or juice) - 5 tbsp gelatin - 3 scoops whey concentrate (*dm me for recommendations!) - splash of vanilla - dusting of zero cal powdered sugar on top . INSTRUCTIONS: 1. sprinkle gelatin over milk and let sit for 5 min 2. heat milk mixture & mix until combined thoroughly 3. add to mixing bowl & let cool 4. add protein and vanilla 5. whisk until light & fluffy (10 or so min) 6. add to a p
PROTEIN MARSHMALLOWS 🤯 best part? you can make any flavor you want!!!!👇🏼👇🏼 . . INGREDIENTS: - 2 cups milk (or juice) - 5 tbsp gelatin - 3 scoops whey concentrate (*dm me for recommendations!) - splash of vanilla - dusting of zero cal powdered sugar on top . INSTRUCTIONS: 1. sprinkle gelatin over milk and let sit for 5 min 2. heat milk mixture & mix until combined thoroughly 3. add to mixing bowl & let cool 4. add protein and vanilla 5. whisk until light & fluffy (10 or so min) 6. add to a p
1.3M viewsJun 18, 2023
TikTokthesamplan
TheSamPlan Pod X Ida Bergfoth: Mastering Your Body And Mind PART 1
39:42
TheSamPlan Pod X Ida Bergfoth: Mastering Your Body And Mind PART 1
416 viewsOct 4, 2023
YouTubeSam Gwaz
Sam Gwaz MS CISSN CSCS on Instagram: "food lately 🍎 two things i prioritize every single day: 1. 1g/lb bodyweight in protein (so for me that’s ~160-170g/day) 2. at least 20-25g fiber/day. What about you?! Let me know in the comments what recipes you guys want me to share more detail on 👇🏼 - protein coffee (i have a highlight on this with links) - first breakfast: soft scramble on sourdough - second breakfast: strawberry shortcake egg white oats - lunch: bean & cheese tacos - dinner: burger sa
Sam Gwaz MS CISSN CSCS on Instagram: "food lately 🍎 two things i prioritize every single day: 1. 1g/lb bodyweight in protein (so for me that’s ~160-170g/day) 2. at least 20-25g fiber/day. What about you?! Let me know in the comments what recipes you guys want me to share more detail on 👇🏼 - protein coffee (i have a highlight on this with links) - first breakfast: soft scramble on sourdough - second breakfast: strawberry shortcake egg white oats - lunch: bean & cheese tacos - dinner: burger sa
288.1K viewsJun 24, 2024
Instagramthesamplan
2:39
Promote Your Health Span for Sustainable Change
5.3K viewsMar 25, 2025
TikTokthesamplan
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SAM GWAZ on TikTok
Mar 30, 2024
TikTokthesamplan
1:12
Low Calorie High Protein Sweet Treat Recipe
515K viewsMar 26, 2025
TikTokthesamplan
0:08
A true unicorn and savior to thick thighs everywhere @vitality “theSamplan” for free shipping! LinkInBio
133.6K viewsSep 4, 2022
TikTokthesamplan
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Toxic trait? Relieved it isn’t too tight buuuuut… #bodydysphormia
Jan 30, 2023
TikTokthesamplan
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Sam Gwaz MS CISSN CSCS on Instagram: "POV you love carbonara but you’re trying to eat healthier 👇🏼 each serving (makes 4) is 396 calories & 25g protein + HITS THE SPOT! of course.. there’s always room for both- a decadent & authentic carbonara AND a lower calorie, high protein, high volume version. 80/20 rule, yeah?? INGREDIENTS: protein pasta of choice (i love @eatbanza & @carbe_diem_foods) 4-6 strips turkey bacon 1 tbsp garlic 1/2 onion, diced 1-2 cups mushrooms (sauce) 2 eggs 40g parmesan 6
609.9K viewsMay 1, 2025
Instagramthesamplan
LOW CALORIE, HIGH PROTEIN, & EASY AF. mark my words, this is THE sweet treat of summer 👏🏼 *you can lower the calories (and protein) by just mixing jello with yogurt like @mirandabrady (recipe inspo) without compromising taste/texture servings: 4 85 calories (4c/0.6f/13.5p) INGREDIENTS: sugar free jello packet (i used family size) 2 containers (~300g) greek yogurt, i used @Chobani zero sugar strawberry cheesecake flavor 1 scoop whey (i used strawberry flavor from @1stphorm level 1- not all prot
196.8K viewsMay 20, 2024
TikTokthesamplan
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Low Calorie McChicken Recipe with 33g Protein
4M viewsJan 20, 2025
TikTokthesamplan
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Sam Gwaz MS CISSN CSCS on Instagram: "POV you’re craving a caramel apple ..but want lower calorie and higher in protein👏🏼 the secret to enjoying the holidays ..without drastically changing body composition?? SWAPS! winter is the queen of sweet treats- but sneaking in alternative ingredients? makes for higher protein options + can lower calories and sugar. all without sacrificing any joy! 👇🏼 INGREDIENTS: 2 bags @kindlingsnacks (9g protein in each and only 130 calories!! “THESAMPLAN” saves you
415.8K views6 months ago
Instagramthesamplan
Sam Gwaz MS CISSN CSCS on Instagram: "HEALTHIER ALFREDO 🥦 with hidden veg! it’s LOW CALORIE, LOW CARB, LOW FAT, and HIGH PROTEIN. what more could you ask of a decadent pasta dish?!? I AM BLOWN AWAY BY THIS ONE..AND EVERYONE NEEDS TO KNOW ABOUT IT lol👇🏼 servings: 4 360 calories each (38c/12f/29p) * recipe adapted from @mariannas_pantry - YOU DID SOMETHING W THIS ONE 👏🏼👏🏼 INGREDIENTS: 12 oz cauliflower, steamed 1 cup cottage cheese (i used low fat) 4 oz parmigiano reggiano 2 tsp chopped gar
1.2M views8 months ago
Instagramthesamplan
Sam Gwaz MS CISSN CSCS on Instagram: "LOW CALORIE, HIGH PROTEIN, HIGH VOLUME, and easy af 👌🏼 the sweet treat of summer, i’m calling it! how cute would this be at a baby shower??? and you could also make pink ones!!? why am i thinking about a baby shower? idk man lol servings: 4 45 calories (3c/0f/6.5p) INGREDIENTS: 1 box (18.3g) blue raspberry sugar free jello 2 cups boiling water 2 cups cold water 2 containers greek yogurt (i used a low sugar option, @chobani zero sugar blueberry flavor) ^add
1.2M viewsMar 10, 2025
Instagramthesamplan
10 MINUTE CHOCOLATE OREO PUDDING with 78G PROTEIN! INGREDIENTS: 2 cups milk (I used low fat) 2 scoops chocolate whey protein 1 packet sf jello chocolate pudding mix 3 oreo thins INSTRUCTIONS: 1. combine all ingredients and whisk for 2 minutes 2. let sit in the fridge for 8-10 minutes 3. add crushed oreos and enjoy 4. makes 2 servings #healthyliving #highprotein #healthyrecipes #mealprep #healthydessert
447.6K viewsJan 8, 2024
TikTokthesamplan
Sam Gwaz MS CISSN CSCS on Instagram: "PROTEIN BANANA BREAD 🍌 i am a banana bread snob and not only is this high protein..but you can’t tell it’s high protein 🙌🏻UNREAL 149 cal per slice (11p/1.5f/23c) *if you divide it into 8 slices INGREDIENTS: 3 ripe af bananas 1.5 cups oats 1/2 cup protein * i love 1st phorms level 1 bc it tolerates heat better than other protein powders 1/2 cup egg whites 1/2 cup apple sauce 1tsp baking powder 1tsp baking soda 1/4 tsp salt 1/2 tsp cinnamon 1tsp lemon juice
404.1K viewsApr 1, 2024
Instagramthesamplan
Sam Gwaz MS CISSN CSCS on Instagram: "PROTEIN PIZZA POCKETS! starting the year off with a meal prep idea i think we can all get behind??? . each: 281 calories & 24g protein *makes 8 servings INGREDIENTS: 2 cups non fat greek yogurt 2 cups all purpose flour 2 tsp baking powder garlic powder, paprika, dried basil, s&p 20g low fat mozzarella (each) 10g tomato sauce (each) 20g turkey pepperoni (each) INSTRUCTIONS: 1. combine flour, yogurt, baking powder, and seasonings in a bowl 2. knead into a larg
894.9K views7 months ago
Instagramthesamplan
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Sam Gwaz MS CISSN CSCS on Instagram: "PROTEIN SUGAR COOKIE BARK! made with @kachava ‘s, all-in-one nutrition shake - created to not just support your muscles (protein) but also your hair..gut..skin...bones…MULTITASKING AT ITS FINEST! INGREDIENTS: 1 cup (81g) oats, blended 2 scoops Vanilla Ka’Chava (Code SAMGWAZ20 will get you $20 off your first 2 bags!) 1/4 cup sf maple syrup 1/2 tsp almond extract 1/2 cup low calorie almond milk sprinkles, measure with your heart (topping) melted low sugar choc
85.3K views4 months ago
Instagramthesamplan
Sam Gwaz MS CISSN CSCS on Instagram: "POV your FAVORITE halloween treat BUT you’re trying to eat healthier and have protein goals to hit 💪🏼 what candy should i make next?!?👇🏼👇🏼 servings: 12 pumpkins 116 calories (13.5c/5.7f/8.7p) each INGREDIENTS: 1 cup (226g) non fat greek yogurt 1/2 cup (120g) pumpkin puree 6 tbsp (46g) peanut butter powder (i love @pbfit ) 2 scoops vegan protein (i used @beamazing because it thickens up the mixture SO WELL code: thesamplan for 15% off) pinch of salt (sh
212.9K views6 months ago
Instagramthesamplan
0:19
Sam Gwaz MS CISSN CSCS on Instagram: "low calorie/carb SOUR APPLE PROTEIN GUMMY RINGS! loaded with b vitamins and bcaas 🍏 these turned out soooooo good! my only regret is not making a double batch! INGREDIENTS: 1 cup water 4-5 tbsp gelatin 1/2 cup lemon juice 5 scoops apple juice bcaas (@1stphorm) spirulina for color vitamin c powder for sour * let me know if you want me to send links to the exact products i used! INSTRUCTIONS: 1. add water to a pan and layer the gelatin across the top 2. allow
194K viewsJul 18, 2024
Instagramthesamplan
Sam Gwaz MS CISSN CSCS on Instagram: "make your own PROTEIN BARS!!! dare i say..better than the original?!? if you fell into the built puff protein bar craze like i did - you are going to love this homemade version!!💪🏼 servings: 14 96 calories (4.5f/8c/9p) INGREDIENTS: 2 cups ff fairlife milk 5 tbsp gelatin 3-4 servings coconut cream whey protein (i use a whey concentrate or isolate - SAMGWAZ for 10% off clean simple eats!) 10 ish servings chocolate (i love lilys for a low sugar option) & 1.5-
2.9M views10 months ago
Instagramthesamplan
Sam Gwaz MS CISSN CSCS on Instagram: "LOW CALORIE FRUIT DIP!? 🍓 when you want a sweet treat but also don’t want to break the calorie bank 👌🏼 plus a little kick of protein! servings: measure with your heart? for 8👇🏼 80 (10c/3f/3p) *can add a scoop of protein if you need! (i actually over shoot my protein goal these days so this is perfect for me, without) second time making this recipe from @basicswithbails - thinking it might be my new valentine’s day tradition! INGREDIENTS: 1 tub cool whip
1.2M viewsFeb 6, 2025
Instagramthesamplan
Sam Gwaz MS CISSN CSCS on Instagram: "PROTEIN SMORES RICE CAKE 👌🏼my latest snack time / sweet treat hyper fixation👇🏼 what’s yours?? INGREDIENTS: 6 rice cakes 1 tub of cool whip 2 scoops of whey protein powder 1/3 cup chocolate chips 1 tsp coconut oil INSTRUCTIONS: 1. place rice cakes on tray (a size that will fit in your freezer) 2. mix cool whip (at fridge temp- NOT FROZEN!!!) and protein powder ONE SCOOP AT A TIME! 3. add 1/6th of the mixture to each rice cake 4. top with melted chocolate
5.5M viewsFeb 17, 2025
Instagramthesamplan
Sam Gwaz MS CISSN CSCS on Instagram: "life lately 🍳 through food! let me know in the comments which recipes you want / need! 👇🏼 i’ve been eating my body weight in protein (1g/lb) for so long - i actually overshoot my goal sometimes and have to remind myself that carbs and fats deserve love too lol anyone else?? BREAKFAST: protein coffee, toast (pesto + cottage cheese eggs & protein cream cheese icing and chia jam) LUNCH: low cal mcchicken + sweet potato fries + diet coke SNACK: low fat greek
210.1K viewsFeb 19, 2025
Instagramthesamplan
0:57
Sam Gwaz MS CISSN CSCS on Instagram: "HIGH PROTEIN / LOW CALORIE ICE CREAM! If a pint is more than one serving size…I don’t want it 👇🏼 Serving: 1 pint 170 calories & 23g protein each INGREDIENTS: 6 oz fat free fair life 6 oz low calorie almond milk 1/2 scoop @cleansimpleeats (chocolate brownie batter and coconut cream are my current favorites! CODE: SAMGWAZ for 10% off) 1 tbsp sf pudding mix (chocolate fudge with brownie batter and banana or vanilla with coconut cream) 1 tbsp zero cal sweetene
754.5K views5 months ago
Instagramthesamplan
1:05
Sam Gwaz MS CISSN CSCS | make your own BROWNIE BATTER BUILT PROTEIN BARS!!! dare i say..better than the original?!? what flavor should i make next?? (please say one... | Instagram
91.1K views8 months ago
Instagramthesamplan
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