Modern Muscle Blueprint

Dry Ingredients

• 3.5 oz almond flour
• 0.7 oz psyllium husk powder
• 0.9–1.1 oz whey protein (isolate or blend)
• 0.6 oz powdered peanut butter
• 0.05 oz salt (¼ tsp)
• 0.04 oz baking soda (¼ tsp)

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Wet Ingredients

• 1.9 oz light butter
  or 1.6 oz coconut oil (melted, not hot)
• 1.9 oz 0-cal granular sweetener (monk fruit/erythritol blend)
• 0.18 oz molasses (about 1 tsp)
• 1.75 oz whole egg
• 0.18 oz vanilla extract

Mix-Ins

• 1.4 – 1.8 oz dark chocolate chips (or sugar-free)

Optional:

• 0.2 – 0.3 oz milk or water (only if dough is too thick)

Instructions

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine:
   • Almond flour
   • Psyllium husk
   • Protein powder
   • Powdered PB
   • Salt
   • Baking soda
3. In another bowl, whisk together:
   • Butter or coconut oil
   • Sweetener
   • Molasses
   • Egg
   • Vanilla
4. Combine wet and dry ingredients until a thick dough forms.
   Add 0.2–0.3 oz milk/water only if too dry (psyllium thickens fast).
5. Fold in chocolate chips.
6. Scoop ~1.05 oz dough per cookie (about 2 tablespoons).
   Flatten slightly.
7. Bake for 8–10 minutes until edges are set and lightly golden.
8. Let cool on the tray for 5 minutes before transferring.

Macros (Per Cookie)

• Calories: ~140
• Protein: ~9g
• Carbs: ~7g (net ~4–5g with sugar-free chips)
• Fat: ~8g