Liz Floersch RDN, LDN, CPT

No-Bake Protein Cookies (vegan and gluten-free) • Can we talk about the texture of these?! Truly melt in your mouth and packed with so much goodness! Keep these in stock in your fridge allllll summer long 🫶 • dEATS: -Combine 1 cup oat flour, 1/4 cup vanilla protein powder, and 1/2 tsp cinnamon. -Add 1/4 cup peanut butter, 1/2 cup almond milk, 1/4 cup maple syrup, and a dash of vanilla extract. -Mix until combined. -If too dry, add 1 tbsp non-dairy milk at a time, and vis versa with oat flour. -Add 1/4 cup chocolate chips of choice. -Scoop out dough and roll into balls. -Press with a fork.

Single-Serve Protein Brownie (vegan and gluten-free) • It is vegan, gluten-free, refined sugar free, and PACKED with protein! Pro-tip: if you want to skip the oven, microwave it for ~1 minutes instead! • dEATS: -Preheat the oven to 350ºF. -Combine 1/4 cup oat flour, 2 tbsp cocoa powder, 1 scoop chocolate protein powder and 1/2 tsp baking powder. -Add in 1 tsp granulated sweetener of choice (I used monkfruit) and ~1/4 cup non-dairy milk of choice (enough to form a batter). -Pour batter into an oven-safe bowl. -Top with chocolate chips of choice. -Bake for 13-15 minutes. -Top with flaky salt and enjoy!

Your health journey doesn’t have to be rigid or all-or-nothing. You can hold space for both discipline and compassion—for honoring your cravings and fueling your body. Especially after a holiday weekend, remember a few days cannot change your overall progress. These affirmations are here to remind you: You don’t have to ignore your body to make progress. You don’t have to punish your body to take care of it. You can enjoy food, rest, and movement—without guilt. Swipe through and save the ones that speak to where you are today. Share your favorite, you never know who else needs to hear it!

Cherry Shortcake (high protein) • Last minute high-protein 4th of July treat! You have heard of strawberry shortcakes… but have you ever had a cherry shortcake?! 🍒 • dEATS: -Preheat oven to 350ºF. -Combine 1 cup AP flour and 1 tbsp baking powder with 3/4 cup yogurt of choice. -Mix until a dough forms and knead until a smooth ball forms. -Separate into 4 portions. -Form into 1/2 inch rounds. -Bake on a parchment lined sheet for 14-16 minutes. -Cool and slice in half. -Mix 1 cup greek yogurt with 2 tbsp powdered sweetener of choice (monkfruit or sugar) -Top bases of the baked rounds with ½ of the greek yogurt mixture. -Pit and chop 1/4 cup cherries. -Top greek yogurt mixture with chopped cherries. -Top greek yogurt with remaining rounds. -Top the rounds with the remaining greek yogurt mixture. -Top with cherries. -Optional: top with powdered sugar.

Peanut Butter Cup Brownies (dairy-free and gluten-free) • Need a last minute dessert to bring to the fourth of July barbecue? These pb cup brownies will easily become a party favorite. Topped with 3 delicious toppings, you are guaranteed perfection in every bite! • dEATS: -Preheat the oven to 350ºF. -Combine 3 eggs with 2/3 cup coconut sugar, 1/3 cup peanut butter, and 1 tsp vanilla extract. -Stir in 1 1/4 cup oat flour, 1/4 cup cocoa powder, and 1/2 tsp salt. -Top with ¼ cup chocolate chips, ⅓ cup chopped peanut butter cups, and ¼ cup natural peanut butter. -Bake for 25-27 minutes.

PB&J Poptart (vegan and gluten-free) • That bag of chia seeds you have sitting in your pantry? This is the perfect way to use them up! Peanut butter and jelly perfection in a nostalgic AF treat!🥜🍇 • dEATS: -Add 1 cup of frozen raspberries to a glass dish. -Heat in the microwave for 90 seconds. -When the fruit is thawed, add in 2 tbsp chia seeds. -Stir and cool for 10 minutes. -Preheat oven to 350ºF. -Combine 1 1/2 cup oat flour, 1/4 cup coconut sugar, 1/2 tsp salt, and 1/3 cup coconut oil (softened not melted). -Add in 1/3 cup ice cold water and knead until dough is formed -If too crumbly, add 1 tbsp water at a time. -Roll out dough into a large square. -Cut into 6 squares. -Add ~2 tbsp of the jam into the center of half of the shapes. -Top with remaining halves and seal using a fork. -Bake for 15 minutes. -Top with frosting (I used 3 tbsp peanut butter powder mixed with 2 tbsp water for the pb frosting and a swirl of strawberry jam)

Banana Pudding Muffins (vegan and gluten-free) • Upgrade your banana muffins with this delicious banana pudding edition! Completely vegan and gluten-free so everyone can enjoy🥰 • dEATS: -Preheat oven to 350ºF. -Combine 2 mashed bananas, ½ cup avocado oil, ⅓ cup coconut sugar, and 1 tsp vanilla extract. -Add 1 1/2 cups of oat flour, ½ cup almond flour, 2 tsp baking powder, 1 tsp cinnamon, and ¼ tsp salt. -Stir until combined. -Scoop batter into a greased muffin tin. -Bake for 25-30 minutes. -Mix ½ cup cream cheese (dairy-free if vegan) with 1 tbsp maple syrup. -Top muffins with cream cheese frosting, graham cracker crumbs and graham cracker (gluten-free if GF).

Double Chocolate “Ice Cream” Cups (vegan option and gluten-free) • Another fridge staple for this summer!!! Two things in my life I can never have enough of: chocolate and protein! • dEATS: -Melt 1/2 cup chocolate chips with 1 tsp coconut oil. -Spread 1/2 into the bottom of a silicone cupcake holder. -Freeze until set. -Mix 1/2 cup yogurt of choice with 3 tbsp cocoa powder and sweetener of choice. -Pour into set chocolate. -Top with remaining melted chocolate. -Freeze until set. -Store in the fridge.

Welcome to Fleeky Foods! Here you will find recipes that show that eating nourishing ingredients ≠ sacrificing good flavor! Which recipe are you making first?

Contrary to what it may seem like online, nutrition isn’t about perfection—it’s about physiology. Each of these affirmations is rooted in what we know from science: 1. Rest days still require fuel for recovery. 2. Low calorie doesn’t always mean nutrient-dense. 3. Carbs and fats are essential for hormone health, brain function, and metabolism. 4. Overeating once doesn’t override long-term balance. 5. Daily energy needs fluctuate—your hunger will too. Save and share this post to come back to when you need a reminder grounded in science.

Crunchy Monkey (vegan and gluten-free) • Chunky Monkey ➡️ Crunchy Monkey! These quinoa filled treats are the perfect combination of delicious, cooling, fiber-filled, and crunchy! The perfect sweet snack recipe to save for allllll the hot summer days ahead 🥵 • dEATS: -Toast 1 cup quinoa in a saucepan over low to medium heat until you hear a popping sound. -Swirl gently ensuring no burning, -Melt 1 cup chocolate chips with 1 tbsp coconut oil. -Mix quinoa with chocolate. -Slice a banana into coins on wax paper. -Dollop quinoa chocolate mixture on bananas. -Freeze until set.

Banana Bread (dairy-free and gluten-free) • Can we talk about this texture?!!! Nourishing ingredients and refined sugar free, you will be eating this at all hours of the day 🍌 • dEATS: -Preheat oven to 350ºF. -Combine 3 mashed overripe bananas, 2 eggs, ½ cup avocado oil, ⅓ cup coconut sugar, and 1 tsp vanilla extract. -Add 1 1/2 cups of oat flour, ½ cup almond flour, 2 tsp baking powder, 1 tsp cinnamon, and ¼ tsp salt. -Stir until combined. -Fold in ½ cup chocolate chips. -Pour into a greased loaf pan. -Top with extra chocolate chips. -Bake for 40-45 minutes. -Cool and slice.