Cookin' with Chris 👨‍🍳

It may be my new way to “Family Man” the Velocity Diet. Waffles with the kiddo? Hell yeah.


Had a little more time this morning. Used just 1 tsp of baking powder and still made 8 full waffles and 1 baby one. Helluva way to get in my post workout protein


I wonder if you could take the coating part of the peanut butter cup recipe above and swirl that into the batter? Maybe add some banna bits. Now THAT would get a kid excited for breakfast. (And me.)

I may try it, but lately I’ve been so busy that I’m the Metabolic Drive and Finibar diet until dinner.


I’m so busy I wrote “write to-do list” on my to-do list. So I haven’t had much time to experiment with new recipes. So, here’s a flashback to one of @Dani_Shugart’s:

Dessert Pizza for Lifters


  • 4 scoops Metabolic Drive® vanilla
  • 1 cup old fashioned oats
  • 1 whole egg
  • 3/4 cup unsweetened almond milk (or whatever milk you like)
  • 1/4 teaspoon salt
  • 1/4 - 1/2 cup Splenda or equivalent low-cal sweetener, depending on how sweet you want it
  • A splash of vanilla extract
  • Liberal amounts of cinnamon, ginger, nutmeg, or pumpkin pie spice blend


Unbaked Crust

  1. Preheat the oven to 350 degrees.

  2. Mix the crust ingredients together.

  3. Line a pizza pan with parchment paper and coat it lightly with coconut oil spray or whatever you have handy.

  4. Spoon out the batter onto the middle of the pan, then gently spread. Try to create an evenly distributed circle. Don’t go too thin otherwise your pizza won’t be pick-up-able.

  5. Bake for about 12 minutes. Time and temp may vary depending on your oven, and how thin you spread the crust.

  6. Let the crust cool completely before adding toppings.


  • 4 scoops Metabolic Drive® vanilla
  • 1 brick (8 ounces) cream cheese
  • 6 tablespoons unsweetened almond
  • 2 big handfuls of your favorite frozen berries


  1. Combine all the ingredients in a mixing bowl except the berries. Once the frosting has a smooth texture, add the berries and mix.

  2. Spread topping evenly over the cooled crust.

  3. Slice into eight pieces and let it chill in the fridge until you’re ready to dig in.

Cut your creation into 8 slices and you’ll be getting about 25 grams of protein per slice.

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Blackberry Oat Cake (Baked Oatmeal)

Swapped out blueberries for blackberries for this variation a Dani favorite.

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I think I need to make half my pantry Metabolic Drive now.

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SAME!!! If I ever win the lottery, a lifetime supply of MD will be my first purchase. lol

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Ha! I think of things like Metabolic Drive as a “grocery” item, not a “supplement.” Legally, it is — a food, not a supplement. It can even be purchased with food stamps, believe it or not. (Supps cannot.)

Anyway, for me, MD takes money OFF my grocery list, so even before I worked for T Nation/Biotest, this helped me justify protein powder purchases, even back in the day on a teacher’s salary. Without MD, I’d be buying a lot more at the grocery store. So it all mostly evens out.


Made this last night! Soo good!



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Salmon Bites (Fish Sticks for Grown-Ups)

We eat salmon or trout about once a week. This weekend I wanted to try something a little different. “Salmon bites” are trendy, but I’m not a fan of smothering my protein in flour or honey, so I tried to make a healthed-up version. It worked:

“Mmm, fish sticks!” Dani said.

“No, baked salmon bites,” I said. “It’s very fancy.”

Fish sticks!” Dani insisted.

Okay, okay, they’re “fish sticks.”

Here’s a rough recipe. No need to be specific. It’s hard to mess this up. Adjust ratios as needed for the amount of fish. Feel free to play around with the seasonings.

  1. Instead of battered and fried, these are baked. In a bowl, I mixed wheat-free panko (rice based) and just a little coconut flour. Add to that: salt, pepper, garlic powder, onion powder, and smoked paprika.

  2. Skin your fish and pat it dry for a crunchier final product. (Cook that skin, cut it up with kitchen shears, and sprinkle it over your dog’s food. They love it.)

  3. Cube the fish into nugget shapes or, if you really going for that fish-stick look, shred it and form into sticks. I went for nuggets. It’s easier.

  4. Toss each cube into the bowl of panko/flour/seasonings and evenly coat.

  5. On a parchment-lined baking sheet, spread the coated nugs out evenly. Don’t let them touch.

  6. Bake at 400 degrees until golden brown, maybe 20 minutes or so. Keep an eye on 'em. No need flip them halfway through or anything.

Might try this with a cod next time around.


These were so good that the next morning, I went to the fridge and ate like three of them cold… and they were even better on day two!

Only problem? I kinda kept tasting them all morning and am pretty sure that they gave me fish-breath.



They did.


Wait really? And you let me go out like that?

Just kidding. It wasn’t noticeable. People were too distracted by the dangling booger.

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Chris & Dani,

My wife and I have benefited from your creative healthy recipes over the years. The Metabolic Brownies are a favorite dessert that we make regularly. My wife recently bought some Nutella for the granddaughters and I also indulged. I see why some people say that stuff is like crack; and the nutrition profile is terrible. So, I decided I had to try to make a healthier version. I tried searching on the T-Nation forums to see if anyone had accomplished that feat, but didn’t find anything, so I’m sharing this recipe, which I call P-nutella (P for protein):

1 scoop (30g) of chocolate Metabolic Drive
2 Tbsp (12g) Peanut Butter Powder (I used Fresh Finds brand)
2 Tbsp of Sugar Free Hazelnut syrup (I used Torani)
1 Tbsp (5g) Hershey’s Special Dark Cocoa Powder
1 tsp (3g) Swerve Confectioners sugar replacement

Using a small (about 1 cup) clear glass or plastic bowl/container, first add the syrup. Then add the dry ingredients and stir up with a spoon. With a clear container you can make sure to get all the dry ingredients mixed in by peeking underneath. My first try only used the first three ingredients and it was okay. The dark cocoa powder gives it a deeper chocolate flavor and the Swerve adds some sweetness.

This is great with fresh strawberries.

170 Calories
3g Fat
15g Carbs
4.5g Fiber
28g Protein

Added a photo:



Definitely going to try this!

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When is Metabolic Drive supposed to ship? Ordered bags end of June and have not seen them yet.

Need to make a bunch of these recipes.

Looks like next week – week of the 13th. (New package design.)

No more sparkly, metallic bag? :sob::sob::sob: