2 Ingredient Protein Pancakes

This morning I wanted something hot and quick for breakfast.  I picked up some Kodiak Power Cake mix from Costco last night and couldn’t wait to use it. I mixed 1 cup of Pumpkin Spice Muscleegg with 1 cup of pancake mix. That’s it! Cook on preheated griddle and enjoy a breakfast filled with whole grains and lean protein. (I fed these to my 13 year old and he didn’t even know they were protein pancakes.  He also doesn’t read my blog so he will never know…..)

 
Makes 2 full servings (the number of pancakes depends on the size):

260 Calories, 31g carbs, 27g protein and 2g fat

Chocolate Pumpkin Protein Muffins

I am leaving for the weekend and needed a quick on the go snack to bring with me.  I decided to clean out my cupboards and create a healthy protein muffin that I can replace any meal with as needed.  It has been awhile since I posted a recipe and if you follow my blog you know protein muffins are one of my favorite things to make.  Today’s creation turned out so good I had to share (chocolate pumpkin heaven good!).  I used the chocolate protein powder I had in my house but you could make these with whatever brand you have or love. It is still officially fall so pumpkin is a staple in all recipes, right?  Who doesn’t love pumpkin!?!? (and chocolate, who doesn’t love pumpkin and chocolate!?!? oh, and protein, who doesn’t love chocolate, pumpkin and protein !?!?)

Here is what you need (I basically pulled a shit ton of ingredients out of my cupboards and mixed them together until I loved the taste and consistency. I manually create a recipe in myfitnesspal and enter them as I go. This gives you the macro breakdown and keeps track of the recipe in case I want to re-create it or post it):

  • 1 1/2 cup all natural canned pumpkin
  • 3 servings of liquid egg whites
  • 2 tsp vanilla extract
  • 1/2 cup unsweetened almond milk
  • 1/2 cup water
  • 3 tsp cinnamon
  • 2 tsp pumpkin pie spice
  • 10 tsp stevia
  • 2 scoops chocolate whey protein
  • 1 scoop chocolate casein protein
  • 1 tbsp chia seeds
  • 2 tbsp flax seeds
  • 1 cup oatmeal
  • 3 tbsp cocoa
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2 tbsp dark chocolate chips

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How to make:

  1. Mix all the wet ingredients together in large bowl.
  2. Add in dry ingredients one at a time, mix well.
  3. Scoop into lined muffin cups (I use parchment paper liners, the rest stick).
  4. Bake at 350 for 20-30 minutes until done in center (be careful not to over cook, they will be dry).

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Low Carb Pre-Workout Shake

Today is my low carb day where I only eat complex carbs with one meal.  Well, I already ate that for breakfast and now I am off to the gym to build up my hamstrings.  I need an energy boost and some protein to feed my muscles.  Today I created a yummy low carb pre-workout shake that was worth sharing.

What you need:

  • 8 oz water or unsweetened almond or cashew milk ( I used water becasue I am out of milk)
  • 8 oz unsweetened cold brewed coffee (or left over cold coffee)
  • 3 tbsp powdered peanut butter
  • 1 tsp cinnamon
  • 1 scoop Whey Isolate Protein powder (I used snickerdoodle but you could use vanilla or chocoalte)
  • 1 cup baby spinach
  • 1-3 packets of stevia
  • 3-5 ice cubes

Add all ingredients to blender and mix well.  Enjoy!

 

Nutrition Facts: 

226 Calories, 35g Protein, 5g Fat and 11g Carbs

 

 

Pumpkin Protein Pancakes – Bikini Competitor Approved!

As my competition approaches I have to start cutting out a lot of foods from my diet which includes dairy, Greek yogurt and bananas (just to name a few). Most of my protein pancake recipes call for smashed banana or plain Greek Yogurt.  I had the choice to give up my favorite breakfast for 10 weeks or get creative in the kitchen; I chose to get creative.  I substituted pure pumpkin for the smashed banana and added some pumpkin pie spice and cinnamon to give them a new twist.  These are amazing and meet my morning macro needs.  Top them with some Walden Farms chocolate syrup and you are all set for your day!

What you need:

  • 1 Cup Kodiak Cakes Pancake Mix
  • 2 scoops vanilla whey protein
  • 1-2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 6-8 packets of Stevia
  • 1 cup all natural canned pumpkin
  • 1 cup liquid egg whites or 5 egg whites
  • 1 – 1 1/2 cups water

Directions:

  1. Mix all dry ingredients well
  2. Add wet ingredients and mix well (batter may be too thick so add additional water until you get to the desired consistency)
  3. Pour on pre-heated griddle (~1/4 cup per pancake)

Nutrition Facts per Pancake (makes 16 pancakes):

53 Calories, 6.4g Carbs, 6.6 g Protein and .5 g Fat

I eat 4 pancakes at a time to equal: 213 Calories, 26 g Carbs, 27 g Protein and 4 g Fat

Banana Blueberry Protein Muffins

Are you looking for a healthy breakfast muffin you can grab on the go?   I took a recipe shared by a friend and modified it to fit into a healthy clean eating plan.  To do this I simply  replaced the sugar with stevia  and replaced the all purpose flour with a mixture of oat flour, coconut flour and whey protein powder.  The  sugar wasn’t really necessary because they are naturally sweet from the banana.  I also replaced the plain Greek yogurt that the original recipe called for with fat free ricotta cheese.  This helped eliminate the need for the sugar because plain Greek yogurt can taste pretty sour.  Ricotta on the other hand doesn’t need much to sweeten it up.  Yum!

Here is what you need: 

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Wet Ingredients

  • 275 g banana smashed
  • 6 egg whites (or 6 servings of liquid egg whites)
  • 1/4 cup fat free ricotta
  • 1 tsp pure almond extract
  • 1 tsp vanilla extract
  • 1 cup fresh blueberries

Dry Ingredients

  • 1/2 cup rolled oats blended into flour consistency
  • 4 tbsp coconut flour
  • 2 scoops vanilla why protein powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • dash of salt
  • 1 tsp cinnamon
  • 5-10 packets of stevia

Preparation:

  1. Mix all wet ingredients in a bowl except blueberries (save blueberries for the end)
  2. Mix dry ingredients into wet ingredients.
  3. Mix well and fold in 1 cup blueberries2016-06-24 05.43.27.jpg
  4. Pour mixture into 12 muffin cups lined with parchment paper cups or sprayed very well

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5. Bake at 350 degrees Fahrenheit for 20 minutes or until done in middle.

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Enjoy!

 

Nutrition Facts: 

1 Muffin is 93 Calories, 12 g Carbs, 9 g Protein and 1 g Fat

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Chocolate Blueberry Mug Cake

Some days I just want to have my cake and eat it to.  Today was that day.  I woke up and decided I wanted to eat cake for breakfast.  Why not, it is FRIDAY!  I am 15 weeks out from my 3rd NPC Bikini competition and starting to dial in my nutrition.  Basically, I can’t eat real cake anymore so I improvised.  I did some research online and found a few protein mug cake recipes.  I have saved many of them on Pinterest, but to be honest, I never really made one.  I thought it was too good to be true.  A healthy cake that takes only a few minutes to make? Yeah, that probably can’t taste very good.   Well, I was wrong, way wrong (just don’t tell my husband I admitted to being wrong).

So here is what you need to enjoy some cake on this beautiful June morning!

Ingredients:

  • 1 scoop chocolate Shakeology
  • 1/4 teaspoon baking powder
  • dash of salt
  • 2 packets of stevia
  • 1 egg
  • 2-3 tbsp of unsweetened almond or cashew milk
  • 1/4 cup blueberries (optional)


Instructions:

  1. Mix shakeology, baking powder, salt and stevia in coffee mug.
  2. Add egg and mix well (it now tastes like thick brownie batter).
  3. Add milk and mix well.
  4. Dump blueberries into mixer and press to bottom.
  5. Microwave for 90 seconds

Hot and fresh out of microwave


ENJOY!

Nutrition Facts:

1 whole cake is only 255 Calories, 7g fat, 22g carbs, and 23g protein!

Chocolate Fudge No-Bake Cookies

WARNING – This recipe is for true chocolate lovers only!   If you don’t’ like deep, dark rich chocolate then you will not like this recipe.

Chocolate Cookies

 

I found this recipe on the recipe insert that was shipped with my Shakeology and modified it to fit my needs.  The original recipe called for regular peanut butter and I substituted for powdered peanut butter to lower calories and fat while increasing serving size.

What you need:

  • 1 scoop chocolate Shakeology  (This can be purchased from my website by clicking HERE)
  • 1 shakeology scoopful;of powdered peanut butter
  • 1 shakeology scoopful of rolled oats
  • 1 tsp organic honey
  • 1-4 tbsp. of cashew milk (for consistency only)

Chocolate No-Bake Cookies

Directions:

  1. Add Shakeology, peanut butter and rolled oats to bowl and mix well.
  2. Add honey and mix well
  3. Add cashew milk a few drops at a time to make firm dough-like consistency
  4. Divide into 8 drop cookies, refrigerate and enjoy!

Nutrition Facts (Per Cookie):

62 Calories, 8g Carbs, 4g Protein, 1g Fat

Chocolate No-Bake Cookies