Jeff Anderson

3 Do-It-Yourself DESSERTS…That Build Muscle & Burn Fat!

I admit it…

…I have a “sugar problem”!

Specifically? CHOCOLATE!

Especially when I’m dieting down, just the whiff of chocolate torments my willpower and on more than one occasion, I’ve completely LOST IT!  (Happens to the best of us, right? 😉

But fortunately, I found the secret to having my cake and eating it too (pun intended)!

Here are 3 DESSERTS that are easy to make and will actually HELP you burn more fat…

Dessert #1: Protein Fudge

This one is freaking AWESOME and you’ll SWEAR you’re doing something wrong!

  • Mix2 cups of protein powder (chocolate or vanilla) with a little bit of warm water (Start with 1/4 cup of water)
  • Continue sprinkling in water until the mixture is of a “taffy-like” texture.
  • Refrigerate bowl for a couple of hours until the mixture is a bit harder
  • Once set, add in 1/2 cup of crushed walnuts or pecans (optional)
  • Roll into little balls (about the size of a quarter or slightly larger) and place in an airtight container in the refrigerator to eat any time!

(Note: The best protein texture I’ve found for this recipe – and the next – is Protein Freeze at

Dessert #2: Military Protein Pudding

Ok, no lie…this is one of the little treats I learned during my time as a grunt in the U.S. Army!

You see, in our MRE’s (Meals-Ready-To-Eat), there was always a pouch of hot cocoa mix.  The following recipe shows what we did with it but uses protein powder instead…

  • Place one scoop of protein powder (I prefer chocolate) in a bowl or plastic container
  • In the Army, we added our packet of instant coffee to the mix also for a quick “pick-me-up”.  If you’re at work, adding a teaspoon of instant coffee to the mix makes this a great post-lunch snack to satisfy sweet cravings, add more protein to your diet, AND take care of the afternoon snooze-monster! (Optional)
  • Mix just enough water to make the protein powder “runny” and gobble it up with a spoon!

Dessert #3: Protein Ice Cream!

Yes…you really CAN make protein ice cream!  This is one of my late-night secrets for healthy snacking in front of the tube without the guilt!

  • For this one, you’re really going to need a protein powder that’s “designed” for freezing. I’ve tried it with “regular” protein powder and it doesn’t work very well.
  • There’s actually a short video right on the website that shows how simple it is to make it.
  • ALSO…right now they’re giving away FREE SAMPLES of their chocolate and vanilla versions so you have enough to make ice cream AND one of the other desserts.

The website also shows you how to make fudgesicles, ice cream bars, mochas and other treats and they just started offering plastic molds for these things.

Enjoy & Share Your OWN Dessert Ideas Below!

14 Responses to “3 Do-It-Yourself DESSERTS…That Build Muscle & Burn Fat!”

  1. Chuck S says:

    If you’re taking requests – how about chocolate chip cookies?
    Thank you

  2. Leith says:

    I think it was you who put up a “pump-cake” pancake recipe last year using whey protein.

    The cheap variation I use is gluten flour. I mix 2 eggs with a cup of gluten flour (its 15gms protein per 20gm serve!)add sugar (yeah, sugar! Pfft, sue me ;-p )to taste, cocoa and milk to make a batter consistency.

    I cook it in a sandwich press or a waffle iron. BEWARE: it swells up like a balloon so watch it doesn’t explode. When it makes farty, whistling sounds it is cooked.

  3. Marc G says:

    Make a delicious banana-freeze pudding by freezing small chunks of banana in the freezer for a day or so. Then blend them up in a food-processor or blender with a bit of maple syrup, cinnamon, a dash of vanilla extract, and just enough milk or water to get the mix to a frozen-yogurt kind of consistency. You’ll love it!

  4. Rick Price says:

    An old recipe from the original Met-RX book was to mix up the shake and use instead of milk with Sugar Free instant pudding. Works great and I still use it today with regular protein powders. Being lactose intolerant, this is a great way to enjoy pudding.

  5. Mary says:

    I am planting fruit trees and berry bushes so I can eat fresh fruit for whole days during Summer and Fall. Fresh fruit eaten when there isn’t a bunch of fat in the bloodstream from a concurrent or previous meal, really nourishes my cells and does not press my sensitive diabetic buttons. Berries, with their seeds, are good sources of Vit E, too, and some protein. Even the yellow pear tomatoes can be like dessert, and they have edible seeds. I eat watermelon seeds, but have never thought of cantaloupe/muskmelon seeds as edible. Raw sweet corn right in the garden is great for those whose blood type includes corn. Raw green/wax beans in the garden are great, too.

    I do whip up a dessert at times, and get some sort of dairy on ocassion, yet I seem to need the phyto-nutrients as much as anything. Adding a bunch of cooked or raw greens at night or with the fruit, and sometimes some meat in the early evening–with the skin/flesh-fat on–is a great diet for many of my days. I can eat 1/4 # of walnuts at a sitting, with some greens–that is a great dessert, too, especially if I rinse the walnuts in Vit C water as Hulda Clark advises in her cure for all diseases book.

  6. Randy says:

    Unfortunately, I’m not sure this Protein Freeze company can be trusted. They say the samples are free, and the S&H is $0.00, then they ask for a credit card number so they can charge you for shipping! That’s the same lying BS so many companies try to pull.

  7. Susan says:

    I take 2 sugar free fudgicles and let them start to melt in a bowl. Then slide them off the stick and add sugar free cool whip and make a mousse like consistency. Then I refreeze for 20-30 minutes and eat.

  8. Jim says:

    That Protein Freeze product is garbage. If you look at the ingredients you’ll see that it’s loaded with fillers and artificial chemicals such as Ace-K and Sucralose.

  9. Ryan says:


    Where on the Frozen Protein website does it say they do not charge you for shipping? When you put your state in, it calculates shipping right away.

  10. Mike says:

    I gotta say there hasn’t been much of your stuff that I have vehemently disagreed with. But advocating the consumption of Protein Freeze is one of them. I thought you were the musclenerd who researched your stuff. You’d be far better off eating a frozen yogurt or an all natural ice cream than this crap.

  11. Larry says:

    I believe that Pemmican is probably the best travel food, survival food, and even just plain old dessert food there is. Numerous recipes can be found by Googling – just make sure that you get the REAL Pemmican and not the “New Age” fruit, berries, soy chips, and nuts version.

    Real pemmican is basically the same ratio of well dried Jerky (dried meat) that is pounded or ground (usually easiest to use a hand-cracked coffee grinder) into a powder – or shredded pieces if pounded – and mixed on a 1:1 ratio with the same amount of rendered fat (suet, tallow, etc., etc. – animal fats).


    It was widely adopted as a high-energy food by Europeans involved in the fur trade and later by Arctic and Antarctic explorers, such as Robert Falcon Scott and Roald Amundsen. Pemmican was among the supplies taken by the Burke and Wills expedition across central Australia. Properly prepared and packaged, pemmican can be stored for long periods of time. The specific ingredients used were usually whatever was available; the meat was often bison, moose, elk, or deer… The highest quality pemmican is made from lean meat and bone marrow fat; the pemmican buyers of the fur trade era had strict specifications. Berries (dried) such as cranberries and saskatoon berries were sometimes added (in smaller amounts as in a handful per quart mixture – L). Cherries, currants, chokeberries and blueberries were also used on occasion.

    Traditionally pemmican was prepared from the lean meat of large game such as buffalo, elk or deer. The meat was cut in thin slices and dried over a slow fire, or in the hot sun until it was hard and brittle. Then it was pounded into very small pieces, almost powder-like in consistency, using stones. The pounded meat was mixed with melted fat with a ratio of approximately 50% pounded meat and 50% melted fat. In some cases, dried fruits such as saskatoon berries, cranberries, blueberries, or choke cherries were pounded into powder and then added to the meat/fat mixture. The resulting mixture was then packed into rawhide pouches for storage.

    During the Second Boer War (1899-1902), British troops were given an iron ration made of four ounces of pemmican and four ounces of chocolate and sugar. The pemmican would keep in perfect condition for decades, even in sacks worn smooth by transportation. It was considered much superior to biltong. This iron ration was prepared in two small tins (soldered together) which were fastened inside the soldiers’ belts. It was the last ration pulled and it was pulled only when ordered by the commanding officer. A man could march on this for 36 hours before he began to drop from hunger. The British Army Chief of Scouts, the American Frederick Russell Burnham, made pemmican a mandatory item to be carried by every scout.

    US Wellness Meats in Missouri currently sells pemmican in bar and bulk form. Their pemmican contains 45% tallow and 55% dried jerky. Canawa is the Canadian maker of pemmican that states that they use Vilhjalmur Stefansson’s traditional jerk to tallow formulations of 1:1.

    End Quote

    Preparing it, once ingredients are obtained, is quite easy (you can use an over on its lowest settings for drying the meat into jerky) so it seems pretty unnecessary to purchase it. Historical explorers and mountain men as well as relatively recent users (explorers, mountaineers, etc.) not only thrived on this diet but savored the taste of it. (I know that I did!)

  12. Dan says:

    I got charged $4 for shippping on the Protein Freeze and haven’t gotten it.
    The following recipe is great for breakfast or desert. Its “Loaded Oatmeal” from Tosca Reno’s Clean Eating Cookbook with my own twist. Make Oatmeal according to package directions but add a tablespoon or two of ground flaxseed and/or wheatgerm. When its done add a scoop of vanilla protein powder,skim,soy,or rice milk then I add some shredded coconut and a couple drops coconut extract. Tastes like coconut custard pie. I love it.

  13. shane says:

    Hey Jeff,
    I just wanted to let you know about my progress. I’ve been using some of your do it yourself protein drinks and supplements now for a month. I can’t beleive the difference it made. I know everything I put into it and there are no fillers. IT’S WORKING. I’ve gained at least 10 lbs. of muscle. I know it’s muscle. My waist line is much smaller, and I can see my abs again. I can’t wait to get into the gym again tonight. Thanx for all the tips.

  14. Needed to create you one little observation to be able to thank you so much again just for the remarkable views you have shown in this case. This has been particularly generous with people like you to deliver openly what many people could have supplied for an e-book to help make some dough for themselves, principally given that you could possibly have done it in the event you considered necessary. Those principles also served to provide a good way to recognize that many people have the identical zeal similar to mine to learn more and more in terms of this matter. I know there are lots of more pleasurable opportunities up front for people who looked over your blog post.

Leave a Reply