Coconut Berry Protein Pudding

Written by Jason FerruggiaTopics: Nutrition


I’ve been on a kick with this dessert as of late and figured I’d share it with The Renegade Nation.

Blend 1 cup mixed frozen berries and cherries with 1 scoop vanilla protein powder and somewhere between 2/3 and 3/4 cup of full fat coconut milk. It depends how thick you want it and the power of your blender, the protein powder you use, etc. But I like it to be really thick like pudding so you can eat it with a spoon. So you may need more or less coconut milk.

In accordance with The Renegade Diet rules fruit/fructose consumption is limited to 1-2 servings per day and only allowed post workout or at night. This is my last meal of the night so it fits the bill. Occasionally I will have a second serving of fruit per day but really haven’t been doing so too often as of late.

This is an awesome healthy dessert but be warned that the fat content in the coconut milk can easily put you over the top of your caloric or fat intake limit for the day so make sure to keep an eye on that. If you know you are going to have this for dessert it would be wise to trim down the fat intake at other times.

If you’re a skinny maggot hardgainer who never gets fat and need some extra carbs I’d imagine you could put a few scoops of rice or potato starch in it. I haven’t tried it yet so you’d be on your own with that one.

Anyway, that’s it, simple, quick and damn tasty.

Let me know how you like it.




5 Responses to Coconut Berry Protein Pudding

  1. Alexandra January 24, 2012 at 10:18 pm #

    That looks fabulous, thanks for sharing!

    Question: you mentioned that on the Renegade diet fruit is allowed 2 x per day only either post workout or at night. I understand the post work out part but I’m curious why the “or at night” versus earlier in the day?

  2. Gary Deagle January 25, 2012 at 5:22 pm #

    Just whipped this up, freaking delicious. I put some rilose powder in it to hit my carb number for the day and it was fine. Just made it a little sweeter than normal.

  3. Gareth Palmer January 25, 2012 at 8:07 pm #

    I also wondered why fruit only evening or PWO. I generally thought fruit was considered good in the morning to replenish liver glycogen stores?

  4. RIck B January 26, 2012 at 10:13 am #

    This is a great recipe, and similar to one I’ve been using for a morning shake/smoothie:

    1 can full-fat coconut milk;
    1 cup berries;
    5 scoops unflavored, pure protein powder;
    some ice and cold water.

    Drink half of that for a full morning meal. High fat, moderate protein, and a little sugar and fiber, and nothing artificial. You won’t be hungry for 8 hours.

  5. Dale February 2, 2012 at 8:58 pm #

    Looks like a great snack

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