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Fit Flour

Free for the new year

The 7-day
protein plan

One breakfast, one snack and one dessert a day for a week, all made with Fit Flour. Macros come from each recipe and say what serving they cover. Bake once, eat well all week.

Get Fit Flour2 bags ship free.

Tap any recipe for the full steps.

  1. Day 1

    Homestyle Protein Pancakes

    Breakfast

    Homestyle Protein Pancakes

    86g protein, 36g carbs, 630 calories (whole recipe)

    Mini Costco Chicken Bake Bites

    Snack

    Mini Costco Chicken Bake Bites

    79g protein, 22g carbs, 580 calories (whole recipe (Fit Flour version))

    Pumpkin Pie (High Protein & Low Carb)

    Dessert

    Pumpkin Pie (High Protein & Low Carb)

    19g protein, 12g carbs, 270 calories (1 slice (1/6 of pie))

  2. Day 2

    Quiche (High Protein / Low Carb)

    Breakfast

    Quiche (High Protein / Low Carb)

    23g protein, 6g carbs, 325 calories (1/6 slice)

    Buffalo Chicken Hot Pocket (High Protein / Low Carb)

    Snack

    Buffalo Chicken Hot Pocket (High Protein / Low Carb)

    42g protein, 11g carbs, 240 calories (whole recipe)

    Iced Oatmeal Cookies (High Protein / Low Carb)

    Dessert

    Iced Oatmeal Cookies (High Protein / Low Carb)

    12g protein, 10g carbs, 120 calories (1 cookie)

  3. Day 3

    Protein Bagels

    Breakfast

    Protein Bagels

    48g protein, 19g carbs, 300 calories (whole recipe)

    Cheesy Garlic Twists (High Protein / Low Carb)

    Snack

    Cheesy Garlic Twists (High Protein / Low Carb)

    81g protein, 33g carbs, 555 calories (full tray)

    Little Debbie Cream Pie Copycat (High Protein / Low Carb)

    Dessert

    Little Debbie Cream Pie Copycat (High Protein / Low Carb)

    23g protein, 20g carbs, 240 calories (1 cream pie)

  4. Day 4

    Cinnamon Rolls (High Protein / Low Carb)

    Breakfast

    Cinnamon Rolls (High Protein / Low Carb)

    39g protein, 17g carbs, 400 calories (1 roll)

    Costco Chicken Bake Puffs (High Protein / Low Carb)

    Snack

    Costco Chicken Bake Puffs (High Protein / Low Carb)

    79g protein, 22g carbs, 580 calories (all 4)

    Chocolate Glaze Donut (High Protein / Low Carb)

    Dessert

    Chocolate Glaze Donut (High Protein / Low Carb)

    13.2g protein, 5.3g carbs, 115 calories (1 donut)

  5. Day 5

    Starbucks Pumpkin Loaf Copycat (High Protein / Low Carb)

    Breakfast

    Starbucks Pumpkin Loaf Copycat (High Protein / Low Carb)

    13.2g protein, 6.3g carbs, 135 calories (1 slice)

    Protein Pretzel

    Snack

    Protein Pretzel

    48g protein, 19g carbs, 300 calories (1 pretzel)

    Nutter Butters Copycat (High Protein / Low Carb)

    Dessert

    Nutter Butters Copycat (High Protein / Low Carb)

    16g protein, 8g carbs, 197 calories (1 cookie)

  6. Day 6

    Cinnamon Roll Pancakes (High Protein / Low Carb)

    Breakfast

    Cinnamon Roll Pancakes (High Protein / Low Carb)

    92g protein, 38g carbs, 700 calories (whole recipe, without glaze)

    Little Caesars Crazy Puff Copycat "Buff Bites"

    Snack

    Little Caesars Crazy Puff Copycat "Buff Bites"

    60g protein, 19.5g carbs, 435 calories (whole recipe (Fit Flour version))

    Carrot Cake (High Protein / Low Carb)

    Dessert

    Carrot Cake (High Protein / Low Carb)

    20g protein, 18g carbs, 225 calories (1/8 of the cake)

  7. Day 7

    5-Minute Cinnamon Roll (High Protein / Low Carb)

    Breakfast

    5-Minute Cinnamon Roll (High Protein / Low Carb)

    45g protein, 19g carbs, 330 calories (whole recipe)

    Macro-Friendly Ravioli

    Snack

    Macro-Friendly Ravioli

    36g protein, 13.5g carbs, 277.25 calories (1 serving)

    High Protein Apple Pie (The Key is the Crust)

    Dessert

    High Protein Apple Pie (The Key is the Crust)

    15g protein, 14g carbs, 260 calories (1 slice (1/6 of pie))

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18g protein per 1/4 cup. Swaps 1:1 for regular flour. 2 bags ship free.

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